Do you want to snack smarter and get a boost of energy and health benefits?

Then you need to try dehydrated blueberries!

Packed with antioxidants, vitamins, and minerals, these tasty treats are sure to give you the energy you need to power through your day.

In this blog post, we‘ll explore the many benefits of dehydrated blueberries, how to make them at home, and some creative ways to enjoy them.

So grab a handful of these delicious snacks and let‘s get started!

Dehydrated blueberries: overview

Generally speaking, almost all types of berries provide good antioxidant properties and an abundance of vitamins. (1)

This blue fruit is not tropical as it only thrives in temperate regions with the exception of some.(2)

Despite the slight change of taste, people developed many techniques to preserve food, specifically fruits, since the old times.

Most of the preservation techniques prevent food from being spoiled but do not necessarily retain its nutritional benefits.

Among the many preserving processes used on blueberries, dehydration can remarkably preserve most of the nutrients without damaging them. (3)

What is food dehydration?

Dehydrated food is famous in many cultures before as a necessity to preserve food and extend its lifespan.

Back in the day, people used the sun to dry the food they harvested whether its meat, vegetables, seafood, or fruits. (4)

In fact, until today many countries across the Mediterranean are still using the sun to dehydrate food.

This technique not only allows to keep food for several months but also preserves the nutritional properties.

Because dehydration doesn’t damage minerals, proteins, and vitamins other than C, B1, and B9, most of the nutrients are still intact and well preserved in the dried food.

Why dehydrate blueberries?

In addition to the preservation of nutrients, dehydrated blueberries are more practical and durable than fresh blueberries.

It is always a good idea to plan ahead before you go hiking, on vacation, or just for a picnic.

This is when dried food comes in handy because you want to have available nutritious food for several days.

Thus, dehydrated blueberries can be one of the healthy and perfect options as they retain not just their nutrients but also the flavor!

Precautions before you consume dehydrated blueberries:

Highly concentrated:

First, you have to keep track of the quantities you consume!

This applies to all dehydrated food products, it’s because the process reduces the size.

You may think they are not filling, but be careful cause eating too many can cause stomachaches. (5)

In fact, 500g of fresh blueberries shrink in size and weigh at only 50g when they are dehydrated.

You can imagine eating half a kilo of fresh blueberries and the increase of blood sugar levels and an overdose of other nutrients.

Commercial products:

Dehydrated blueberries sold today on the market may have little to no nutrients due to their poor handling, preparation, and commercial presentations.

For example, one of the marketing technics used is to add high levels of refined sugar to enhance the flavor. (6)

Added refined sugar can reduce the effect of the natural antioxidants in dehydrated blueberries.

Because of that, your body can be affected when you eat too many commercial dehydrated blueberries.

Refined sugar will raise your blood sugar level and result in an annoying feeling of nauseousness.

Also, nutrients in commercial products are not handled with caution and most of them are damaged by industrialized dehydration. (7)

Hence, organic products are much better than commercial ones.

You can find whether the dehydrated blueberries are organic or not by looking at the nutritional information of the product.

Even though it may be difficult to find them without refined sugar, you can choose the ones with the least added sugar.

To stay away from the risks in the commercial products, you can actually dehydrate your own fruits at home.

You don’t need special equipment as you can dehydrate blueberries and most fruits using your oven or just the sun!

Uses of dehydrated blueberries:

There are several ideas on how to enjoy the unique flavor of dehydrated blueberries.

Some of these ideas are:

• In a salad alongside other fruits such as pear, peach, raspberry …
• On a pastry cream or in a pie.
• With yogurt decorated with crushed almonds or hazelnuts.
• To add a sweet flavor to your salty green salad of lettuce and fried chicken.

You can also use the dehydrated blueberries to make muffins, jam, or jelly.

How to choose blueberries for dehydration?

As a summer fruit, blueberry’s peak season is July and August, but cultivated blueberries are available from June to September. (8)

When purchasing, make sure that the bottom of the blueberries tray is not crushed or moldy and there are no bruises on the fruits.

Good blueberries should have smooth skin and feels soft on the inside.

As for the color, it can range from purplish-blue to darkish blue.

Also, the bloom on the top of the blueberry is a good sign of maturity and that means the fruit is fresh with an intense aroma. (9)

How to make dehydrated blueberries?

There are many technics used to dehydrating food ranging from sun-drying to modern-day sophisticated dehydration equipment.

Don’t worry you wouldn’t need anything you don’t already have at home!

We chose two techniques to make your own dehydrated blueberries using your oven or just sunlight like the old people did.

Dehydrating blueberries using sunlight:

This technique works pretty well for blueberries since they are a summer fruit.

However, to be able to dehydrate blueberries using sunlight you need the temperature to be at least 86°F (30°C). (10)

These are 9 easy steps to dehydrate blueberries using the sun:

1. Wash the blueberries with water.
2. Make sure you remove any remaining stems or leaves alongside any rotten or damaged blueberries.
3. Heat some water until it boils.
4. Plunge the blueberries in the boiling water for 30 seconds then take them out and pour them into cold water for 1 minute.
5. Dry the blueberries with a clean towel carefully.
6. This step is optional, but some people recommend drilling a small hole in each blueberry to speed up dehydration.
7. On a fine mesh, spread the blueberries without letting them touch each other. Then, cover them with a clean cloth to allow sunlight in and prevent insects or birds from eating the fruit.
8. The drying time may differ depending on the water content of the blueberries, the temperature outside, and the humidity. On average, the blueberries dehydrate within 5 days.
9. To ensure even drying, make sure you turn the blueberries once a day. Also to avoid night humidity make sure you take the blueberries inside at night and only leave them out during the daytime.

Dehydrating blueberries using the oven:

If you live in a humid or cold place, or in a region with non-predictable weather, this technique works perfectly for you.

All the tools you need in this method are the oven you already have in your kitchen.

These are 9 easy steps to dehydrate blueberries in your oven:

1. Wash the blueberries with water.
2. Make sure you remove any remaining stems or leaves alongside any rotten or damaged blueberries.
3. Heat some water until it boils.
4. Plunge the blueberries in the boiling water for 30 seconds then take them out and pour them into cold water for 1 minute.
5. Dry the blueberries with a clean towel carefully.
6. This step is optional, but some people recommend drilling a small hole in each blueberry to speed up dehydration.
7. Place the blueberries on a (11).
8. Set the oven temperature to 140°F (60°C) and leave the oven door open to allow air to circulate and allow moisture to escape.
9. Place the blueberries in the oven and leave them for about 10 hours.
10. Make sure you turn them in every 3 hours.

You can reduce the dehydration time by setting the oven to 195°F (90°C) and leaving the blueberries for 6 hours while turning them every hour.

Keep an eye on the blueberries as you don’t want them to be cooked or burnt.

Dehydrated blueberries nutritional value and health benefits:

Nutritional values:

This nutritional information counts for 150g (almost 1/2cup) of dehydrated blueberries:

• Calories: 192
• Fibers : 3.3g
• Proteins : 0.1g
• Carbs : 51.75g
• Sugar: 45.35g
• A vitamin : 5.25%
• B6 vitamin: 6%
• C vitamin : 15%
• E vitamin: 4.5%
• K vitamin : 22.5%
• Potassium: 3%
• Calcium: 9%
• Iron: 7.5%
• Copper: 9%
• Manganese: 21%
• Magnesium: 3%
• Phosphorus: 3%

As mentioned in previous articles, the color of the natural food is not just for a good appearance, but it adds some health benefits.

Color pigments in blueberries give this delicious fruit more antioxidant properties.

The purplish-blue or dark blue color is due to the high content of carotenes and anthocyanins, two natural antioxidants. (12)

Generally, antioxidants give our bodies more ability to fight free radicals which are the roots of many health issues. (13)

For instance, when we consume blueberries our bodies have the ability to maintain a good vision in darkness and prevent cells from aging. (14)

As a matter of fact, people who drive several hours at night can snack on dehydrated blueberries to prevent any problems with their sight.

In addition to their antioxidant properties, dehydrated blueberries have a low potassium content which is ideal for people with kidney problems. (15)

They can also be a great asset for those who deal with high cholesterol or blood pressure.

Also, consuming dehydrated blueberries regularly gives us a better immunity against bacterial infections such as Helicobacter pylori and E.coli. (16)

We will go through more health benefits of dehydrated blueberries in detail in the next part.

Benefits of dehydrated blueberries:

The health benefits you can get from consuming these dried fruits are numerous.

This is why we chose the top 6 health benefits you get from consuming dried blueberries:

Stimulate the nerve system:

In connection with the antioxidant properties of blueberries, several studies confirm a neuroprotective effect linked to consuming this fruit. (17)

Dehydrated blueberries can contribute to the prevention of memory and intellectual decline, and also behavioral disorders caused by aging.

In fact, a study on people aged 60 to 75 years who consumed dried blueberries daily for 3 months resulted in better results on intellectual abilities tests. (18)

May prevent cancer:

Blueberries contain polyphenols, natural compounds that may contribute to cancer prevention. (19)

Due to its high content in antioxidants, eating dried blueberries would protect your DNA and block the spread of cancerous cells.

More particularly, these antioxidants may be very effective in the case of ovarian, skin, colon, and cervical cancer.

Moreover, studies have confirmed the usefulness of blueberries in reducing DNA oxidation although nothing confirms the prevention of cancer. (20)

However, even if polyphenols in blueberries are effective for cancer treatment, the doses required would be much higher than the quantity that can be consumed from blueberries.

May prevent type 2 diabetes:

First, a regulation in the consumed doses of fruits and vegetables is the most common health advice for a diabetic person.

In addition, many scientific studies explain how a regular consumption of blueberries can lower the risk of developing type 2 diabetes. (21)

On the same matter, another Finnish study showed a 35% less risk of type 2 diabetes for those who consume blueberries regularly.

Promote urinary system health:

Some food and drink can cause infections in the urinary system.

Consuming dried blueberries provides protection against these types of infections.

Many doctors prescribe dehydrated blueberries extract to women who suffer from UTIs. (22)

Maintain oral health:

Again, the antioxidants in dehydrated blueberries help control harmful acids in the mouth.

When you eat blueberries, the production of acids in your mouth reduces and they don’t stick to your teeth anymore.

As a result, there is a lower risk of gum disease, tooth decay, and even oral cancer.

Better intestinal health:

Dehydrated blueberries improve the levels of good bacteria in the guts. (23)

This could be very efficient especially for meat-eaters as it will prevent bad bacteria from developing in the intestines.

How to store dehydrated blueberries?

There are several ways to extend the lifespan of dehydrated blueberries for up to 12 months.

For instance, you can store dried blueberries in a sealed bag or a glass recipient in a cool and dark place away from humidity.

If you live in a humid, hot region it may be best to store your dehydrated blueberries in a glass jar or sealed bag and place them in the refrigerator.

Moreover, if you want to store the dried blueberries for longer than a year you can freeze them in a sealed freezer bag.

Frozen dehydrated blueberries keep their qualities for 18 months and remain edible even beyond that time. (24)

Whether you froze or just stored your dehydrated blueberries, and want to eat them after some time, you can rehydrate them by soaking them in water for 30 minutes.

Tips:

Dehydrated fruits, blueberries, in this case, tend to have a chewy texture which is not that pleasant.

To avoid this you can either:

• Let it sit in your mouth for 30 seconds so that it hydrates before you chew on it
• Soak the dehydrated blueberries in water for 30 minutes before you snack on them.

 

 

 

References:

(1): Antioxidants in Berries and Other Fruits: Fresh, Dried, and Frozen (webmd.com)
(2): Neotropical Blueberries in nature and cultivation — Exotica Esoterica
(3): Dehydrating Food: Is It Good For You? Pros and Cons, Nutrition, and More (webmd.com)
(4): National Center for Home Food Preservation | NCHFP Publications (uga.edu)
(5): Full article: Dried fruit and public health – what does the evidence tell us? (tandfonline.com)
(6): Why is There So Much Sugar in Dried Fruit? / Nutrition / Healthy Eating (fitday.com)
(7): Comparison of Traditional and Novel Drying Techniques and Its Effect on Quality of Fruits, Vegetables and Aromatic Herbs – PMC (nih.gov)
(8): Blueberries: Planting, Growing, and Harvesting Blueberries at Home | The Old Farmer’s Almanac
(9): Blueberry quality control inspection by Clarifruit
(10): Sun-drying Fruits (nouveauraw.com)
(11): Parchment Paper vs. Wax Paper, and When to Use Each | Martha Stewart
(12): Parchment Paper vs. Wax Paper, and When to Use Each | Martha Stewart
(13): Antioxidants and Cancer Prevention – NCI
(14): Blueberry effects on dark vision and recovery after photobleaching: placebo-controlled crossover studies – PubMed (nih.gov)
(15): Blueberries | National Kidney Foundation
(16): The efficacy of blueberry and grape seed extract combination on triple therapy for Helicobacter pylori eradication: a randomised controlled trial – PubMed (nih.gov)
(17): Blueberry Supplementation in Neuronal Health and Protective Technologies for Efficient Delivery of Blueberry Anthocyanins – PMC (nih.gov)
(18): Dietary blueberry improves cognition among older adults in a randomized, double-blind, placebo-controlled trial – PubMed (nih.gov)
(19): Phenolic compounds from blueberries can inhibit colon cancer cell proliferation and induce apoptosis – PubMed (nih.gov)
(20): Blueberries Protect DNA | Natural Medicine Journal
(21): Blueberries’ Impact on Insulin Resistance and Glucose Intolerance – PMC (nih.gov)
(22): Blueberry – Uses (kaiserpermanente.org)
(23): Berries & The Microbiome – BetterBiome
(24): How to Freeze Dry Blueberries at Home – Homesteading in Ohio