Blueberries add great nutrition, taste to a salad

Alicia writes: I don't need a reason to eat bunches of fresh blueberries — I simply love the little blue-black orbs. The latest studies are also showing that the blueberry is a virtual powerhouse of great nutrition.

While reports don't always say (or definitively prove) exactly what blueberries do in your body, there seems to be no dispute that they're very, very good for you. Here are some of the recently reported highlights:

• Researchers at the USDA Human Nutrition Center rank blueberries No. 1 in antioxidants when compared with 40 other fresh fruits and veggies. Antioxidants help neutralize the free radicals that can lead to cancer.

• Blueberries are packed with potassium, calcium, folic acid and vitamins A, C and E.

• Blueberries are storehouses of fiber — 1/2 cup has 2 grams of dietary fiber and only 40 calories.

• Because blueberries prevent harmful bacteria from sticking to the walls of the urinary track, they help ensure urinary heath.

• Blueberries can delay the damaging effects of age-related conditions such as memory loss and loss of balance.

There are a lot of good reasons to eat as many blueberries as we can during the season, and in addition to the health, there's one more in my book: Blueberries are wash-and-go. No peeling, no pitting, no chopping. Toss a few on your salad, whip up today's recipe for Blueberry Vinaigrette, or just eat them one at a time like candy. Your body will thank you!

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Menu suggestion:

Triple Blue Dinner Salad

Whole wheat crackers with sweet cream butter

Iced tea

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TRIPLE BLUE DINNER SALAD

Start to finish: 20 minutes

Cook's note: You can use roasted, grilled, sauteed or poached chicken breast. (You can also use turkey breast.) We tested this recipe with already-cooked chicken breast meat, which is now available from several national brands and can usually be found in the supermarket refrigerated meat case.

Blueberry Vinaigrette, to taste (recipe follows)

8 cups pre-washed mixed salad greens

2 cups already-cooked skinless, boneless chicken breast pieces (see cook's note)

2 cups fresh blueberries