Healthy Matter Raw Materials epsd (week 14)
Blueberry
Blueberries are perennial flowering
plants with indigo-colored berries. They are classified in the section Cyanococcus within the genus Vaccinium. Vaccinium also
includes cranberries, bilberries and grouseberries. Commercial "blueberries" are native
to North America, and the
"highbush" varieties were not introduced into Europe until the 1930s.
Blueberries are usually prostrate shrubs that
can vary in size from 10 centimeters (3.9 in) to 4 meters (13 ft) in
height. In the commercial production of blueberries, the smaller species are
known as "lowbush blueberries" (synonymous with "wild"),
while the larger species are known as "highbush blueberries".
How to Select and Store
Blueberry
Choose blueberries that
are firm and have a lively, uniform hue colored with a whitish bloom. Shake the
container, noticing whether the berries have the tendency to move freely; if
they do not, this may indicate that they are soft and damaged or moldy. Avoid
berries that appear dull in color or are soft and watery in texture. They
should be free from moisture since the presence of water will cause the berries
to decay. When purchasing frozen berries, shake the bag gently to ensure that
the berries move freely and are not clumped together, which may suggest that
they have been thawed and refrozen. Blueberries that are cultivated in the
United States are generally available from May through October while imported
berries may be found at other times of the year.
Here is some background on why we recommend refrigerating blueberries. Whenever food is stored, four basic factors affect its nutrient composition: exposure to air, exposure to light, exposure to heat, and length of time in storage. Vitamin C and carotenoids are good example of heat-susceptible nutrients, and their loss from food is very likely to be slowed down through refrigeration.
Blueberries can be frozen. Before freezing, wash, drain, and remove any damaged berries. To better ensure uniform texture upon thawing, spread the berries out on a cookie sheet or baking pan, place in the freezer until frozen, then put the berries in a sealed plastic bag or sealed container for storage in the freezer. You can expect to see slight changes in texture and flavor after freezing.
The impact of freezing on blueberry phytonutrient content has been a topic of special interest in food research. One recent study on frozen versus fresh blueberries suggests that while frozen blueberries may still provide us with great nutrient benefits, there may be some important nutritional advantages related to consumption of blueberries in their fresh form. When comparing the total antioxidant capacity of fresh versus frozen blueberries, 6 months of freezing (0°F/-18°C) were found to result in no decrease in overall antioxidant potential in this fruit. However, changes were found to occur in the phytonutrient composition of the berries after freezing. Among all of the phenolic phytonutrients present in fresh blueberries, between 18-34% consist of flavonoids. Among these flavonoids are anthocyanins that contribute to the gorgeous deep colors of this fruit. After six months of freezing, total anthocyanins in the berries were found to be degraded by about 59%.
Some of the anthocyanins—for example, pelargonidin—remained almost completely intact. But other anthocyanins like delphinidin were found to be overwhelmingly degraded. So how did the blueberries still retain their overall antioxidant capacity despite this degrading of certain anthocyanins? The authors speculated that the anthocyanins most likely reacted with other phenolic phytonutrients in the blueberries (resulting in the creation of new compounds) or were simply degraded through oxidation. Since the total antioxidant potential was well-retained in the frozen berries, we can see how this form of the fruit might be a good option when fresh berries are not available (or when the convenience of frozen berries is a top priority). However, since the health benefits of anthocyanins like delphinidin are well-documented in research studies, fresh berries may still be providing us with some key benefits that aren't as robust in frozen berries.
Nutritional Profile
Blueberries provide us with an outstanding variety of phytonutrients, including stilbenoids like pterostilbene and flavonoids like quercetin, myricetin, and kaempferol. Blueberry anthocyanins are among the most unique of these phytonutrients, and they include cyanidin, malvidin, delphinidin, pelargonidin, peonidin, and petunidin.
Blueberries are a very good source of vitamin K, vitamin C and manganese as well as a good source of fiber and copper.
Litz, Richard E (2005). Google Books -- Biotechnology of fruit and nut
crops By Richard E. Litz. ISBN 9780851996622.
Jump up to. Naumann, W. D.
(1993). "Overview of the Vaccinium Industry in Western
Europe". In
K. A. Clayton-Greene. Fifth International Symposium on Vaccinium Culture.
Wageningen, the Netherlands: International Society for Horticultural Science.
pp. 53–58. ISBN 978-90-6605-475-2. OCLC 29663461.
Fig
A fig is a small,
edible fruit that grows on most species of Ficus tree. They
come in several varieties, colors, and sizes, though they all tend to be
somewhat bulbous in shape and very sweet. Many people prefer to eat the fruits
fresh from the tree, and nearly all parts are edible; the raw fruit is
generally considered quite healthful, too, as it contains a number of important
vitamins and minerals while also being high in natural fiber and antioxidants. Some of these
benefits are lost if the fruit is dried or cooked, though these preparations
are also very popular.
Since fresh figs are one of the most perishable fruits, they should be purchased only a day or two in advance of when you are planning on eating them. Look for figs that have a rich, deep color and are plump and tender, but not mushy. They should have firm stems and be free of bruises. Smelling figs can also give you clues into their freshness and taste. They should have a mildly sweet fragrance and should not smell sour, which is an indication that they may be spoiled.
For the most antioxidants, choose fully ripened figs:
Research conducted at the University of Innsbruck in Austria suggests that as fruits fully ripen, almost to the point of spoilage, their antioxidant levels actually increase.
Key to the process is the change in color that occurs as fruits ripen, a similar process to that seen in the fall when leaves turn from green to red to yellow to brown—a color change caused by the breakdown and disappearance of chlorophyll, which gives leaves and fruits their green color.
California figs are available from June through September with the exact timing varying with the variety. Some European figs are often available throughout autumn. When purchasing dried figs, make sure that they are still relatively soft, free of mold, and have a mellow, pleasant smell. Dried figs are available throughout the year.
Ripe figs should be kept in the refrigerator where they will stay fresh for about two days. Since they have a delicate nature and can easily bruise, you should store them either arranged on a paper towel-lined plate or shallow container. They should be covered or wrapped in order to ensure that they do not dry out, get crushed or pick up odors from neighboring foods. If you have purchased slightly under-ripe figs, you should keep them on a plate, at room temperature, away from direct sunlight. Dried figs will stay fresh for several months and can either be kept in a cool, dark place or stored in the refrigerator. They should be well wrapped so that they are not over exposed to air that may cause them to become hard or dry.
Nutritional Profile
Figs are a good source of
dietary fiber, vitamin B6, copper, potassium, manganese and pantothenic acid.
Plum
Plum
is any of various trees and shrubs (genus Prunus) of the rose
family with globular to oval smooth-skinned edible fruits that are drupes with
oblong seeds.
If you want to purchase plums that are ripe and ready to eat, look for ones that yield to gentle pressure and that are slightly soft at their tip. While you can also purchase plums that are firm and ripen them at home, avoid those that are excessively hard as they will be immature and will probably not develop a good taste and texture profile. Good quality plums will feature a rich color and may still have a slight whitish bloom, reflecting that they have not been overhandled. They should also be free of punctures, bruises or any signs of decay. Plums are generally available in the marketplace from May through the early fall.
Plums that are not yet ripe can be left at room temperature. As this fruit tends to mature quickly, check on them in the next day or two to ensure that they do not become overripe. Once they are ripe, plums can be stored in the refrigerator for a few days. While plums can be frozen, to ensure maximum taste remove their stone pits before placing them in the freezer.
Nutritional Profile
Plums are a very good
source of vitamin C. They are also a good source of vitamin K, copper, dietary
fiber and potassium.
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