Blueberries the Hallmark of Summer
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Blueberries are the hallmark of summer. These bite-sized morsels deserve to be center stage during summer months. Not only are blueberries a favorite springtime snack; they also pack a lot of nutritional punch into one little bite. While a cup of the little blues is only 80 calories, you’ll get 14 percent of your daily fiber and a boost of heart-helping antioxidants.
The fabulous blue berry has also proven to keep you fresh, active, fit, sharp and in a great mood!!
From breakfast to dinner and everything in between, here are some recipes to help you make the most of the season’s bounty.
Grilled Kale, Blueberry and Goat Cheese Salad
(This recipe is courtesy of the Waverly Farmers Market in Cary. NC)
- 1 Bunch Kale, stems removed, leaves torn
- 1 Tbsp. olive oil
- Generous pinch of salt
- Bean sprouts
- Goat Cheese, sliced
- Basil leaves, sliced
- Lemon wedges to serve
- Preheat the grill to high (Can also be broiled in the oven).
- Combine the kale leaves, olive oil, and salt in a large bowl and massage with your hands for a few minutes. The kale should be covered in oil, but not dripping – a little goes a long way
- Grill the kale leaves on one side for a few minutes, until the edges start turning crispy. Flip over and grill for a few more minutes until all edges are crispy and char spots appear. Remove and set aside.
- The portion count will vary depending on the size of your kale bunch and appetite. Separate leaves into desired portions.
- Top with Goat Cheese, blueberries, sprouts, and basil leaves.
- Serve with a lemon wedge on the plate and extra toppings.
Grilled Chicken with Blueberry Guacamole
Grilled Marinated Chicken:
- 6 boneless skinless chicken breasts
- 1½ cups of Greek Yogurt
- 2 limes
- 1 tablespoon of cumin
- 1 teaspoon of salt
- 2 cloves of garlic
- 1 teaspoon of chili powder
- 1 chipotle pepper
- ½ teaspoon adobo sauce
- 5 avocados
- 1 cup of blueberries
- 2 limes
- 1 bunch of cilantro, chopped
- 2 jalapenos, seeds and membrane removed and finely diced
- Salt and pepper for seasoning
- In a blender or food processor, add Greek yogurt, juice of two limes, cumin, salt, garlic cloves, chili powder, chipotle pepper and adobo sauce and blend or process for 30 seconds to 1 minute.
- Combine chicken and Greek yogurt marinade in a Ziploc bag or large bowl and allow to marinate for 30 minutes to 4 hours.
- While chicken is marinating, cut avocados in half, remove the seed, and scoop into a large bowl. Add blueberries, cilantro, jalapenos, and juice of two limes and mix with a fork. Refrigerate until ready to serve.
- Heat grill to high heat. Remove chicken from Greek yogurt marinade and grill until chicken reaches an internal temperature of 165°F (about 5-8 minutes per side). Serve with Blueberry Guacamole.
Blueberry and Peach Salsa with Brie
- 1 cup blueberries
- 1 ripe peach, diced
- ½ jalapeno to 1 jalapeno, diced
- 1 tbsp. chopped mint
- Juice of 1 lime
- 1 tsp. fresh ginger
- 1 tbsp. honey
- Salt and freshly ground pepper, to taste
- 1 small Brie wheel (about 5-inches)
- Baguette, sliced, for serving
- Preheat oven to 350°F. Line baking sheet with parchment paper.
- To make the salsa: combine blueberries, peaches, jalapeno, mint, lime juice, ginger, honey, and salt and pepper. Taste and adjust seasoning. Let stand for 15 minutes at room temperature before serving to let flavors marry.
- Add Brie to baking sheet and warm in oven, about 2 to 5 minutes. You just want the Brie to warm and soften slightly. Be careful, if left in the oven too long, the Brie will melt too much and start to ooze.
- Top warm Brie with salsa and serve with baguette slices.
Yield: 4 to 6 servings.
Blueberry Lime Salsa
- 1 cup fresh blueberries
- 5 medium strawberries
- ¼ red onion
- 1 teaspoon lime zest
- Juice of two limes
- ⅓ cup fresh cilantro leaves
- ½ avocado, chopped
- Salt and pepper to taste
- Combine blueberries, strawberries, onion, lime zest, juice and cilantro in a food processor or blender and pulse.
- For chunky salsa, pulse about 5-6 times; the consistency is up to you. Taste and season with salt and pepper if desired.
- Scrape salsa into a bowl and fold in chopped avocado. Serve with pita or corn chips, or on top of fish or chicken.
Yields about 1 ½ cups.
Homemade Blueberry Sherbet
- ½ cup sugar
- 1½ cups frozen blueberries
- ⅔ cup Greek yogurt
- ⅓ cup heavy cream
- 1 teaspoon fresh lemon juice
- Optional: chocolate graham crackers
- In the bowl of a food processor, add the sugar. Pulse it for about 20 seconds to make it superfine.
- Next, add all the remaining ingredients and puree for 1 minute. Scrape down the bowl and puree again for another minute.
- Freezer according to your ice cream maker’s instructions.
- Optional: scoop between graham crackers and freeze.
Banana Blueberry Buttermilk Bread
- ¾ cup nonfat or low-fat buttermilk
- ¾ cup packed light brown sugar
- ¼ cup canola oil
- 2 large eggs
- 1 cup mashed ripe bananas (about 3 medium)
- 1¼ cups whole-wheat pastry flour
- 1 cup all-purpose flour
- 1½ teaspoons baking powder
- ¾ teaspoon ground cinnamon
- ½ teaspoon baking soda
- ½ teaspoon salt
- ¼ teaspoon ground nutmeg
- 1¼ cups blueberries, fresh or frozen
- Preheat oven to 375°F. Coat a 9×5-inch loaf pan with cooking spray.
- Whisk buttermilk, brown sugar, oil and eggs in a large bowl. Stir in mashed bananas.
- Whisk whole-wheat pastry flour, all-purpose flour, baking powder, cinnamon, baking soda, salt and nutmeg in a medium bowl.
- Fold the dry ingredients into the wet ingredients and stir until just combined. Fold in blueberries. Transfer the batter to the prepared pan.
- Bake until the top is golden brown and a wooden skewer inserted in the center comes out clean, 50 to 60 minutes. Cool in the pan for 10 minutes, then turn out onto a wire rack. Let cool for about 2 hours before slicing.
Serves 10. Each serving contains Calories 278, Fat 7 g, Cholesterol 43 mg, Carbohydrates 49 g, Protein 5 g, Fiber 3 g, Sodium 298 mg, Potassium 195 mg
Lemon Blueberry Muffins
- 2 cups all-purpose flour
- ½ cup sugar
- 1 teaspoon baking powder
- ½ teaspoon baking soda
- ½ teaspoon salt
- ⅛ teaspoon ground nutmeg
- ¼ cup butter
- 1¼ cups low-fat buttermilk
- 1 large egg
- 1 tablespoon grated lemon rind
- 1 cup blueberries
- Cooking spray
- 1 tablespoon fresh lemon juice
- ½ cup powdered sugar
- Preheat oven to 400°F.
- Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (flour through nutmeg) in a medium bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal.
- Combine buttermilk, egg, and rind; stir well with a whisk. Add to flour mixture; stir just until moist. Gently fold in blueberries.
- Spoon batter into 12 muffin cups coated with cooking spray. Bake at 400°F for 20 minutes or until the muffins spring back when lightly touched. Remove muffins from pans immediately, and place on a wire rack to cool.
- Combine lemon juice and powdered sugar in a small bowl. Drizzle glaze evenly over cooled muffins. These muffins can be made up to 2 days ahead and glazed before serving.
Serves 12. Each serving contains Calories 187, Fat 4.8 g, Protein 3.7 g, Carbohydrate 32.6 g, Fiber 1 g, Cholesterol 30 mg, Sodium 264 mg, Calcium 59 mg.