F is for… Feeri (Blueberry)

Feeri (blueberries). Brian Jackson / Dollar Photo Club

Starting Navroz 2014, The Ismaili Nutrition Centre launched a series of articles on simple ideas for popular foods. New entries in this A to Z of different fruits, vegetables and everyday ingredients will be published every two weeks, to build greater awareness of basic nutrition and encourage readers try healthy and easy ideas for preparing a range of tasty dishes.

Feeri (blueberries) are a fruit from the plant genus Vaccinium, which is found naturally in the cooler climates of North America and Europe. Ripe feeri have a deep blue thin skin, with a green fleshy middle and a sweet taste.

Falsa – a different fruit from the from the Grewia Asiatica plant family – are sometimes mistaken as blueberries. They also have a rich purple to black skin but have a pink flesh and can be much more acidic in flavour.

Some imported varieties of feeri are successfully grown in Kerala, Himachal Paradesh, Darjeeling and other areas of India and Pakistan. More often than not, these are simply referred to as “blueberries” rather than feeri. Berry crops have become some of the most valuable fruit crops in the world as a result of their delicious flavours and new discoveries about their value to human health.

Coloured fruit and vegetables contain blends of protective plant compounds called phytonutrients. Purple ones, like feeri, falsa, cabbage, plums, cherries and beetroot are specifically higher in phytosterols and anthocyanins. These can act as powerful antioxidants that protect your body from harmful free radicals that may contribute to the development of chronic diseases such as certain cancers.

Your body is complex, as are cancer and other chronic diseases. Any one food, like feeri, is not going to have a major preventative influence, but it makes sense to include them as part of a varied diet rich in fruit and vegetables. Two handfuls (about 150 grams or one cup) of feeri a day is a good portion size and will give you approximately 85 Calories and nearly 5 grams of fibre.

Three things to do with feeri

1. Blitz them in a blender with natural yogurt, a touch of honey and some ground elaichi. It can be a colourful alterative to mango lassi.
2. Mix 'n match them with other berries to make a colourful berry topping for hot cereal, pancakes, bagels, oatcakes or desserts.
3. Sprinkle them and bring a salad to life with jewels of purple feeri!

Top tip

Since feeri are not available fresh throughout the year, you may choose to buy them frozen or freeze your own, to enjoy all year round.