July is National Blueberry Month and it has been all things blueberry in our household!
Think of blueberries as an "all-purpose" fruit that may be seen in snacks, salads, entrees, desserts, smoothies and other beverages. This superfood contains a powerful antioxidant, anthocyanin which gives the blueberry its deep-blue color. Anthocyanin serves to improve cognitive functioning, protects the retina from oxygen damage and UV rays, aids in muscle repair after strenuous exercise, and reduces the chance of developing certain cancers.
Blueberries are also a rich source of fiber, vitamins C and K and manganese (which helps the body process cholesterol and converts carbohydrates to energy).
I made a variety of blueberry-laden dishes this month:
Grilled Chicken Salad with Blueberry Vinaigrette
Blueberry Corn and Basil Quinoa Salad
Blueberry-Dijon Chicken
Blueberry Salsa
Zesty Lemon Blueberry Muffins
Blueberry Mango Smoothie
Watermelon-Blueberry Infused Water
Grilled Chicken Salad with Blueberry Vinaigrette (From Taste of Home)
Yields 4 servings
Ingredients
2 boneless skinless chicken breast halves (~ 6 ounces each)
1 Tbsp olive oil
1 garlic clove, minced
¼ tsp salt
¼ tsp pepper
Vinaigrette
¼ cup olive oil
¼ cup blueberry preserves
2 Tbsp pure maple syrup
¼ tsp ground mustard
⅛ tsp salt
Dash of pepper
Salad
10 oz of fresh salad greens
1 cup fresh blueberries
½ cup canned mandarin oranges, drained
1 cup crumbled goat cheese
Instructions
1. Toss chicken with olive oil, garlic, salt and pepper; refrigerate, covered, 30 minutes. In a small bowl, whisk together vinaigrette ingredients; refrigerate, covered, until serving.
2. Grill chicken, covered, over medium heat until a thermometer reads 165℉, 5 - 7 minutes per side. Let stand 5 minutes before slicing.
3. Place salad greens on a serving plate (or in a bowl); top with chicken, blueberries and mandarin oranges. Whisk vinaigrette again; drizzle over salad. Top with goat cheese.
Nutrition (per serving): Calories 455, Protein 24 g, Sodium 460 mg, Cholesterol 82 mg, Total Carbohydrate 36 g (Dietary fiber 4 g, Sugars 27 g), Total fat 26 g (Saturated fat 7 g)
Blueberry Corn and Basil Quinoa Salad (From Making Thyme for Health)
Yields 8 servings
Ingredients
½ cup quinoa, rinsed
2 cups fresh blueberries
1 cup corn kernels, fresh or frozen and defrosted
1 cup finely chopped red onion
½ cup roasted almonds, chopped
¼ cup fresh basil
¼ cup lemon juice (from 1 large lemon)
¼ cup olive oil
2 Tbsp apple cider vinegar
Pinch of salt
Instructions
1. Bring 1½ cups water to a boil using a medium size saucepan. Add rinsed
quinoa, reduce heat to a simmer and cook for 15 minutes, or until most of the
water has absorbed. Turn off the heat, cover with a lid and allow to steam for
an additional 10 minutes. Remove the lid, fluff with a fork and allow to cool.
2. Prepare the dressing by whisking together the lemon juice, olive oil, apple
cider vinegar and salt. Set aside.
3. Transfer completely cooled quinoa to a large bowl along with the
blueberries, corn, onion, almonds and basil. Pour the dressing over top then
toss until everything is evenly coated.
4. Serve immediately or store in a sealed container for up to 3 days.
Nutrition (per serving): Calories 211, Protein 5 g, Sodium 41 mg, Cholesterol 0 mg, Total Carbohydrate 23 g (Dietary fiber 4 g, Sugars 8 g), Total fat 12 g (Saturated fat 1 g)
Blueberry-Dijon Chicken (From Taste of Home)
Yields 4 servings
Ingredients
4 boneless skinless chicken breasts halves (6 oz each)
¼ tsp salt
¼ tsp pepper
1 Tbsp butter
½ cup blueberry preserves
⅓ cup raspberry vinegar
¼ cup fresh or frozen blueberries
3 Tbsp Dijon mustard
Minced fresh basil or tarragon, optional
Instructions
1. Sprinkle chicken with salt and pepper. In a large skillet, cook chicken in butter over medium heat until a thermometer reads 165℉, 6 - 8 minutes on each side. Remove and keep warm.
2. In the same skillet, combine the blueberry preserves, vinegar, blueberries and mustard, stirring to loosen browned bits from pan. Bring to a boil; cook and stir until thickened. Serve with chicken. Sprinkle with basil if desired.
Nutrition (1 chicken breast with 2 Tbsp sauce): Calories 325, Protein 34 g, Sodium 522 mg, Cholesterol 102 mg, Total Carbohydrate 27 g (Dietary fiber 0 g, Sugars 25 g), Total fat 7 g (Saturated fat 3 g)
Blueberry Salsa (From Farmer's Market Cookbook)
Total Time: 10 minutes
Yields 6 servings
Ingredients
2 cups fresh blueberries
½ small red onion, diced
¼ cup fresh cilantro, minced
1 jalapeño pepper, seeded and minced (optional)
2 Tbsp orange juice
1 Tbsp balsamic vinegar
1 tsp olive oil
Salt and pepper to taste
Instructions
In a small bowl, coarsely mash the blueberries. Stir in the onion, cilantro, pepper, orange juice, vinegar and oil. Season to taste with salt and pepper. Cover and chill until serving.
Nutrition (per serving): Calories 47, Protein 1 g, Sodium 150 mg, Cholesterol 0 mg, Total Carbohydrate 10 g (Dietary fiber 2.2 g, Sugars 5.5 g), Total fat 1 g (Saturated fat 0.1 g)
Zesty Lemon Blueberry Muffins
Yields 12 muffins
Ingredients
¾ cup whole wheat flour
¾ cup all-purpose flour
¾ cup old-fashioned rolled oats
½ cup lightly packed light brown sugar
1 Tbsp baking powder
½ tsp ground cinnamon
½ tsp kosher salt
1 cup 2% lactose-free milk plus 2 Tbsp
¼ cup unsalted butter melted and cooled
2 large eggs at room temperature
2 tsp pure vanilla extract
1 cup blueberries fresh or frozen - do not thaw if frozen
2 tsp grated lemon zest
Glaze
1½ cups confectioners' sugar
2 Tbsp lemon juice
1 tsp butter melted
¼ tsp pure vanilla extract
Instructions
1. Preheat oven to 400℉. Lightly coat a standard muffin tin with nonstick cooking spray or line with paper liners, then coat liners with nonstick spray. Set aside.
2. In a large mixing bowl, stir together both flours, rolled oats, brown sugar, baking powder, cinnamon, and salt. In a separate bowl, whisk together the milk, butter, eggs, vanilla extract, and lemon zest. Make a well in the center of the dry ingredients, and add wet ingredients to the well, then carefully stir with a wooden spoon, just until blended.
3. Divide the batter among the prepared muffin cups. Bake for 8 - 20 minutes, until golden brown and a toothpick inserted in the center comes out clean. Remove from oven, and let cool in the pan for 10 minutes, then transfer to a rack to cool completely.
4. In a small bowl, combine confectioners' sugar, lemon juice, butter and vanilla; drizzle over warm muffins.
Nutrition (per muffin): Calories 221, Protein 4.2 g, Sodium 188 mg, Cholesterol 48 mg, Total Carbohydrate 41 g (Dietary fiber 2 g, Sugars 23 g), Total fat 5.9 g (Saturated fat 3.2 g)
Blueberry Mango Smoothie (From the American Heart Association)
Yields 1 serving
Ingredients
¾ cup plain, non-fat Greek yogurt
¾ cup light vanilla almond milk
¾ cup frozen, unsweetened blueberries
¾ cup frozen mango chunks
1 Tbsp honey
Splash vanilla extract
Instructions
Add all ingredients to a blender. Process until the mixture is completely smooth. Pour and serve immediately.
Nutrition (per serving): Calories 328, Protein 18 g, Sodium 184 mg, Cholesterol 11.3 mg, Total Carbohydrate 62 g (Dietary fiber 4.7 g, Sugars 54 g), Total fat 2.6 g (Saturated fat 0.1 g)
Watermelon-Blueberry Infused Water
Total Time: 5 minutes
Servings vary
Ingredients
2 cups watermelon
1 cup blueberries
¼ cup fresh mint leaves
Instructions
Place all ingredients in a pitcher; add water and refrigerate for several hours to allow for infusion to take place. Remove solids after 12 hours.
Enjoy,
Nina🍎
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