It’s blueberry season in Western North Carolina
You may not have realized it, but the peak of blueberry season in Western North Carolina is here – from late June through August – when the berries are bursting with flavor and fresh from local farms.
Blueberries are a perfect example of the phrase, “good things come in small packages.” Their sweet, slightly tart flavor adds a burst of zest to cereal, muffins, pancakes, pies, and so much more. And the best part? They’re easy – no peeling, pitting, or prep. You can snack on them straight from the pint or serve them with a slice of angel food cake and a dollop of non-fat whipped topping for a quick, low-calorie dessert.
For those watching their waistlines, blueberries are a smart pick – just 80 calories per cup, and naturally free of fat, sodium, and cholesterol. (Just keep an eye out for canned versions, which often contain added sugar.)
But these little berries aren’t just delicious – they’re also packed with nutrition. Blueberries are a good source of Vitamin C, providing about 15% of the recommended daily value. They’re rich in fiber and minerals like potassium, phosphorus, magnesium, and calcium. Most importantly, they contain antioxidants like Vitamin C and anthocyanins, which help protect our bodies from the effects of oxidative stress and inflammation – both linked to aging and chronic disease.
Blueberries have long been part of Appalachian life, growing wild in the woods and fields across the mountains. Today, North Carolina ranks among the top ten blueberry-producing states in the United States, with much of the local crop coming from small farms across the western foothills and mountain valleys.
You’ll find fresh blueberries throughout our area this time of year – at farmers markets, roadside stands, and pick-your-own farms in places like Ashe, Watauga, and Avery counties. The best berries are plump, firm, and deep blue, often with a natural silvery “bloom” on the surface – a sign of freshness that you shouldn’t rinse off until you’re ready to eat them.
Take advantage of the season with this easy and wholesome blueberry cobbler recipe:
Blueberry Cobbler
Ingredients:
- 1¼ cups flour
- 1¼ cups warm skim milk
- 1 large egg + 4 egg whites
- 1 tablespoon margarine or butter
- ¾ cup sugar
- 3 cups fresh blueberries, rinsed and drained
- Pinch of salt
- 1 teaspoon baking powder
Preparation:
- Preheat oven to 375°F. In a large bowl, mix flour, egg and egg whites, sugar, salt, and baking powder. Stir in warm milk until smooth.
- Spread margarine or butter in a 9-inch cake pan (with a removable bottom, if possible). Pour ¼ inch of batter into the pan and bake for 8–10 minutes, or until batter is just set.
- Spread 2 cups of blueberries over the set batter. Pour remaining batter over the top and bake for 30–40 minutes, or until puffed and golden.
- Cool on a wire rack. Remove cake rim and top with remaining berries. Warm before serving, if desired.
