With just 80 delicious calories per cup and virtually no fat, blueberries offer us many important nutritional health benefits.

Blueberries are an excellent source of dietary fiber, and possess antioxidant properties as well. These important antioxidants help neutralize free radicals can prevent cancer, cardiovascular disease and other age-related conditions such as Alzheimer's.

Blueberries are also high in Vitamin C. In fact, a serving contains about 14 mg or almost 25% of daily requirement for Vitamin C. Vitamin C is needed for the formation of collagen and to maintain healthy gums and capillaries. It also aids in the absorption of iron and promotes a healthy immune system.

There are many ways to incorporate blueberries into your diet with a healthy breakfast including a parfait of blueberries, yogurt and granola.

Blueberries are also an excellent way to add sweet and tart flavor to pork, poultry or fish with sauces, salsas and chutneys. Simply simmer blueberries with balsamic vinegar, sweet onion, garlic and peppers.

Create desserts with blueberry toppings with cinnamon, vanilla, ginger, and mint. Garnish desserts topping off with fresh blueberries like a Creamy Rice Pudding from George Hirsch Lifestyle TV series.

And a few fun facts:

The blueberry is the official state fruit of New Jersey.

There are only three fruits native to North America; blueberries, cranberries and Concord grapes.

The blueberry muffin is the most popular muffin in the U.S.

Baking Spring and Summer seasonal muffins are ideal this time of year, especially since blueberries are so plentiful right now and muffins bake fairly quickly with not much prep.

Oh, you say that you don’t have fresh blueberries on hand, but your bananas are ripening faster than you can say "Good Night, Mrs. Calabash - wherever you are!"? Well then, here's my banana muffin recipe, blueberries are optional.

Tip:

Did you know? Tossing blueberries with flour before adding them to the batter will keep them from sinking to the bottom of the muffin during baking.

Blueberry Nut Muffins

Makes 10-12 muffins

chefgeorgehirsch.com | George Hirsch Lifestyle

For the topping:

1/3 cup lite brown sugar

2 Tablespoons all-purpose flour

1 teaspoon cinnamon

2 Tablespoons nuts, walnuts or pecans, chopped into 1/4 inch pieces

1 Tablespoon sweet butter

In a small bowl, mix together brown sugar, flour, cinnamon, and nuts. Blend butter in with a fork until mixture is crumb like.

For the muffin mix:

1/2 cup sweet butter, room temperature

2 cups all-purpose flour

1 Tablespoon flour for coating blueberries, plus greasing muffin cups

1 1/2 teaspoons baking powder

1/2 teaspoon salt

2 cups fresh blueberries

1 cup pure cane granulated sugar

2 large eggs, beaten

1 teaspoon pure vanilla extract

1/2 teaspoon grated orange zest

1/2 cup milk

Grease a regular size 12-cup muffin pan with butter and dust with flour, banging out excess flour; or use muffin cups liners.

Preheat oven to 375 degrees.

In a medium bowl, whisk together flour, baking powder, and salt.

In a separate bowl use a mixer to cream butter and sugar on medium-high speed until light and fluffy, about 2-3 minutes. Add vanilla and orange zest to beaten eggs, then add eggs one at a time, mixing until eggs are absorbed.

With the mixer on low speed, add flour mixture and milk in three stages, mixing until all are incorporated. Do not over mix.

Toss blueberries in a fine strainer with about one Tablespoon of flour to lightly coat. Using a rubber spatula, fold in 1 1/2 cups of the blueberries. With an ice cream scoop or large spoon, place batter into muffin cups filling each cup to three quarters full. Add remaining 1/2 cup of blueberries on top of the muffins and divide crumb topping over muffins.

Bake about 25-30 minutes, until muffins are golden brown. Check muffins half way through and rotate if oven temperature is uneven. Test with a toothpick inserted into the center of a muffin and it should come out clean; or when touched lightly the muffin should have a slight resistance to finger pressure.

Remove from oven and allow muffins to cool in pan for 10 minutes, then remove muffins from pan.