Wild Blueberries – The Perfect Start to a New Year
The start of a new year is the perfect time to start eating well. Incorporating more fruits and vegetables into your diet is a big step in the right direction.
Wild Blueberries make a great addition to any healthy diet. They are packed with antioxidants, are readily available in the frozen aisle, are versatile, and a great value during this time of the year.
Here are a few recipes to get you started:
Wild Blueberry Smoothie
6 oz Wild Blueberries, fresh or frozen
6 oz vanilla, blueberry or plain yogurt
1 tablespoon honey (if plain yogurt is used)
1/2 cup ice (3 ice cubes)
Blend well at high speed. Serve immediately. Wild Blueberry Smoothie serves 2.
Quinoa Salad with Wild Blueberries
1 1/3 cup fresh or frozen Wild Blueberries
2 tablespoons raspberry vinegar (or red wine vinegar)
1/2 teaspoons coarsely ground pink peppercorns
1/2 cup quinoa
1/4 teaspoon salt
1 medium zucchini
3 ounces Havarti cheese
1 cup 2% milkfat cottage cheese
4 fresh mint leaves, optional
Mix Wild Blueberries with vinegar and pink pepper; set mixture aside. Cook quinoa as instructed in salt water. Let cool. Wash zucchini, cut in half lengthwise, and thinly slice into half-moons. Cut Havarti into cubes; set aside. Mix cooked quinoa with zucchini, Havarti and cottage cheese. Gently stir in Wild Blueberries and mint leaves. Serve with baguette if desired. Preparation Time: Approximately 30 minutes plus thaw and cooling time. Serves 2.
Wild Blueberry Bran Muffins
3 cups bran cereal
2 1/2 cups low-fat buttermilk
1 1/2 cups non-fat plain yogurt
3 cups all-purpose flour
2 1/2 tablespoons baking powder
1 teaspoon baking soda
1/2 teaspoon salt
3/4 cup wheat germ
3/4 cup (6 oz) egg substitute
3/4 cup unsulfured molasses
3/4 cup maple syrup
1/2 cup brown sugar
1/3 cup canola oil
3 cups Wild Blueberries
In large bowl combine bran, buttermilk and yogurt; let stand 15 minutes. Reserve. In separate bowl combine flour, baking powder, baking soda and salt. Stir in wheat germ; reserve. In another bowl blend egg substitute, molasses, syrup, sugar and oil; stir into bran mixture and mix well. Add to flour-wheat germ mixture and mix just to moisten. Fold in Wild Blueberries. Scoop 1/4-cup batter into each greased 1/3-cup muffin tin and bake in 400°F conventional oven or 375°F convection oven 20 to 25 minutes or until firm to the touch. Serve warm. Yields approximately 36 muffins.