each: fresh blueberries
Blueberries are rich in anthocyanins and other polyphenolic antioxidants, vitamin C, and fiber. They are low in calories (approximately 57 per 100g) and contain minimal sodium.
About
Blueberries are the edible berries of Vaccinium species (primarily V. corymbosum, the highbush blueberry, and V. angustifolium, the lowbush blueberry), small deciduous shrubs native to North America. Fresh blueberries are small, round drupelets typically 8-15mm in diameter, with a dark blue to purple skin coated with a natural waxy bloom and pale, juicy flesh containing numerous small seeds. The flavor is characteristically sweet-tart with subtle floral notes, varying by variety and ripeness; fully mature berries are sweeter with more complex flavor development.
Culinary Uses
Fresh blueberries are consumed widely in both sweet and savory applications across diverse culinary traditions. In North American and Northern European cuisines, they appear in baked goods (muffins, pies, tarts), desserts (jams, compotes, sauces), breakfast dishes (pancakes, yogurt parfaits, smoothie bowls), and fresh preparations. They are also incorporated into savory contexts, particularly in Scandinavian cuisine paired with game meats and in contemporary cuisine in salads and grain dishes. Their natural acidity and subtle flavor make them ideal for pairing with cream, vanilla, lemon, and cinnamon.