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December 9, 2024

Bravo to Blueberries,
the Pickleball Fruit

By Brandi Givens, RD

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Sorry, pickles. Major League Pickleball (MLP) has chosen a different fruit as its official food, and it is a dietitian favorite: blueberries! Last spring, the league partnered with the U.S. Highbush Blueberry Council (USHBC), showcasing these nutrition-packed indigo gems at events nationwide.

 

What Makes Blueberries Special?

 

All plant foods offer nutritional benefits, but blueberries are uniquely high in several antioxidants, which can help protect your body from invading free radicals. Free radicals originate from toxins like pollution, sun exposure, alcohol and stress. They can cause what’s called oxidative damage to your cells.

 

But what are free radicals and antioxidants? In relatable pickleball terms, a free radical is a molecule that’s like that well-known banger at your local club who wildly swings away at every ball. Just like that guy, free radicals can potentially cause harm to your body.

 

An antioxidant is a protective molecule. Much like a skilled partner who can block those crazy shots softly into the kitchen, antioxidants neutralize danger from uncontrolled free radicals.

 

The antioxidants in blueberries include:

  • Anthocyanins—These are powerful antioxidants that are given credit for most of the berry’s benefits. There are more than a dozen different anthocyanins concentrated mainly in the skin of the berries, giving them their (name?) rich hue.

  • Vitamin C—Not only is this nutrient an antioxidant, it serves countless functions in the body—from immune support to being an essential player in collagen synthesis.

  • Quercetin—This pigment may help keep blood pressure normal and reduce the risk of heart disease.

  • Myricetin—A plant compound that may help ward off cancer and diabetes.


Blueberries are also high in:

  • Vitamin K, a nutrient that helps your blood clot after you dive for that net-dribble.

  • Manganese, a mineral that helps keep your bones strong and brain sharp enough to outwit that banger.


Finally, blueberries are a good source of fiber, which can feed your gut microbiome and foster healthy digestion.

 

How Can Blueberries Boost My Health and Game?

 

Because they are nutrient-dense, blueberries have been the subject of countless studies. Research shows that regularly eating blueberries can contribute to health maintenance in several ways. Consuming berries may help:

  • Slow aging. This sounds like magic, but in several studies the antioxidants in blueberries have been shown to reduce free-radical damage to human DNA, which helps hinder the aging process. More healthy years on the court anyone?

  • Reduce cancer risk. By protecting DNA from damage, anthocyanins also reduce cancer risk.

  • Prevent heart disease. Antioxidants have been shown to reduce “bad” cholesterol and lower blood pressure, two important factors in reducing heart attack risk.

  • Protect against diabetes. Even though blueberries are sweet, their nutrients seem to have a positive impact on glucose metabolism and insulin sensitivity, two functions that help the body regulate blood sugar.

  • Maintain cognition and memory. This is my favorite since I need all the help I can get remembering the score. Several human and animal studies have shown that blueberries can maintain brain function and may even boost memory capabilities.

 

Cheers and infinite paddle taps to the sponsorship coordinator who arranged the alliance with USHBC last spring. Partnerships like these support a vision of balancing fun and good health to players of our favorite sport. See you on the courts, pickleball friends!  •

  

Blueberry Breakfast Crisp

This make-ahead morning meal gels together better if you chill it overnight. Individual servings can be reheated in a microwave if you prefer to serve it warm.

 

Ingredients

Filling:

2 cups fresh blueberries

2 cups Honeycrisp apples chopped into ¼ inch chunks

½ teaspoon cinnamon

1 tbsp cornstarch or 2 tbsp flour

 

Topping:

1 cup old-fashioned or quick oats

¼ cup whole wheat flour

½ teaspoon cinnamon

⅓ cup maple syrup or ½ cup brown sugar

¼ cup butter, melted

 

Directions:

In a medium-sized bowl, stir together apples and blueberries. Sprinkle cornstarch (or flour) and cinnamon over fruit and mix thoroughly. Transfer mixture to a 9-inch loaf pan prepared with non-stick spray. Gently press in evenly.

 

In the same bowl used to mix fruit, combine the oats, flour, and cinnamon. In a small bowl, mix melted butter and syrup (or brown sugar), then stir into oats mixture.

 

Spread topping evenly over fruit mixture in loaf pan. Bake at 350 degrees F for about 60 minutes, or until the apples are fork-tender. Cool to room temperature, then chill overnight.


Cran-Blueberry Sauce

Enjoy this blueberry twist on traditional cranberry sauce!

 

Ingredients

1 cup orange juice

¾ cup brown sugar

12 oz fresh cranberries

1 cup fresh or frozen blueberries

½ teaspoon cinnamon

 

Directions:

In a medium-sized saucepan, dissolve sugar into the orange juice over medium heat.

Add cranberries and cook for about 10 minutes until cranberries begin to pop.

Stir in blueberries and cinnamon. Cook for about two minutes more, or until blueberries are heated through. You can smash blueberries or leave them whole.

Transfer to a serving dish and chill or serve warm; sauce will thicken as it cools.

 

Washing and Storing Blueberries

Your fresh blueberries may last longer with this vinegar trick. In a bowl, wash them in a solution of 1 cup vinegar and 3 cups water. Let soak for 5 minutes, then rinse well with clean water. Pat berries completely dry with paper towels, and put them back in the container they came in. Store your berries in the main part of the refrigerator (instead of a drawer) for better air circulation.

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