The Kansas City Star, Mo.

June 27, 2005

Summer is for blueberries and chocolate.

When Johnny Depp appears this summer as the candy maker Willie Wonka in a remake of Roald Dahl's childhood classic "Charlie and the Chocolate Factory," Violet Beauregarde will, again, find herself puffing up into a giant blueberry.

Her nutritionist would be proud.

The blueberry, it turns out, is a true powerhouse of nutrition. The Eat 5 to 9 a Day campaign encourages consumers to eat more "blues and purples." The deep, rich color indicates the presence of antioxidants that help reduce the risk of diseases such as Cancer, heart disease and even Alzheimer's.

Phytochemical research is one of the hottest areas of research in the nutrition world. New studies show blueberries may actually slow down the aging process by helping to prevent and reverse memory loss. Animal studies conducted at Tufts University show rats fed blueberry extract had improved neural, cognitive and motor function.

To add to the blueberry's considerable cachet, another study on rats by the U.S. Department of Agriculture found that blueberries may lower cholesterol, acting as effectively as commercial drugs on the market.

So just what is it that makes blueberries tick?

Scientists have found they have an especially high ORAC number, a measure of their oxygen radical absorbance. Fresh blueberries have an ORAC of 2,400. Blackberries come in second place at 2,030, while other berries - including cranberries, strawberries and raspberries - rate above 1,000, according to last month's Tufts Health & Nutrition Letter.

Blueberries are a fun twist on the traditional grapes in a tasty low-fat chicken salad recipe. Ah, can't you just hear Violet cracking her gum and sneering "Who's the smart one now?" And they're so good, there's really no need to dip them in chocolate.

BLUEBERRY CHICKEN SALAD:

Makes 4 servings

¹/₄ cup fat-free mayonnaise

2 tablespoons no-fat sour cream

2 tablespoons lemon juice

2 teaspoons Dijon mustard

Dash hot pepper sauce

Dash salt

2 cups chopped, cooked boneless, skinless chicken breast

¹/₂ cup chopped celery

1 cup fresh blueberries

2 tablespoons minced fresh tarragon

Fresh lettuce or spinach leaves

Mix together mayonnaise, sour cream, lemon juice, mustard, hot pepper sauce and salt. Stir in chicken, celery and blueberries. Add tarragon and toss lightly. Arrange lettuce leaves on serving plates. Spoon salad over lettuce leaves.

Per serving: 159 calories (16 percent from fat), 3 grams total fat (1 gram saturated), 60 milligrams cholesterol, 10 grams carbohydrates, 23 grams protein, 361 milligrams sodium, 1 gram dietary fiber