Cooking with Tammy Kelly: Blueberries, a Superfood
These tiny little gems do indeed pack a potent punch. From anti-ageing to weight loss, blueberries rank the highest of any fruit for health benefits! They are super high in antioxidants, one cup delivers 14% of the recommended daily dose of fiber and nearly a quarter of the recommended daily intake of vitamin C.
Blueberries are also low in calories -- fewer than 100 for a full cup. The stunning deep blue hue is due to their high anthocyanin content, which gives certain fruits and veggies their deep blues and reds. Some of the benefits of blueberries include; cancer fighting properties, slowing the signs of ageing, lowering blood pressure, improving the risk of heart disease, boosting brain function, aids in reducing the risk of type 2 diabetes, improves bone growth, and speeds muscle recovery.
The berry is celebrated throughout July -- the peak of its harvest -- during National Blueberry Month. Often, we start seeing them locally much sooner than July, so get ready and be on the lookout for fresh blueberries.
Chicken Blueberry Salad
3 tablespoons olive oil
1/2 cup rice wine vinegar
2 teaspoons minced fresh ginger
1 garlic clove, minced
1/4 teaspoon salt
1/2 teaspoon pepper
3 skinned and boned chicken breast halves
1 celery rib, chopped
1/2 cup sweet onion, diced
1/2 cup red bell pepper, chopped
1 cup shredded carrot
4 cups torn mixed salad greens
1 cup fresh blueberries
Whisk together first 6 ingredients. Reserve half of mixture, and chill.
Place chicken in a shallow dish or heavy-duty zip-top plastic bag; pour remaining mixture over chicken. Cover or seal, and chill at least 1 hour.
Remove chicken from marinade; discard marinade. Grill over medium-high heat (350° to 400°) 6 minutes on each side or until done. Cut into thin slices.
Combine celery and next 3 ingredients; add reserved dressing, tossing to coat.
Place chicken over greens. Top with celery mixture; sprinkle with berries.
Combine celery and next 3 ingredients; add reserved dressing, tossing to coat.
Serves 4, each serving contains; Calories 183, Fat 5 g., Protein 21 g., Carbohydrates 14 g., Fiber 3 g., Cholesterol 49 mg., Sodium 127 mg.
Lemon Blueberry Crumb Muffins
For the topping;
¼ cup all-purpose flour
¼ cup light brown sugar
1 teaspoon freshly grated lemon zest
1/8 teaspoon salt
2 tablespoons canola oil
For the Muffins
1 cup white whole wheat flour
¾ cup all -purpose flour
1 teaspoon baking soda
¼ teaspoon salt
2 large eggs
½ cup light brown sugar
¾ cup low-fat buttermilk
3 tablespoons canola oil
1 tablespoon freshly grated lemon zest
½ teaspoon vanilla extract or lemon extract
1 ½ cups fresh blueberries
Preheat oven to 400 degrees. Line a 12 cup muffin tin with paper liners, or coast the pan with non-stick spray.
For the crumb topping;
Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, and salt in a medium bowl. Whisk eggs and brown sugar in another medium bowl until blended. Add buttermilk, oil, lemon zest and vanilla (or lemon) extract; whisk until well combined. Make a well in the center of the dry ingredients and pour in the wet ingredients; stir until just combined. Add blueberries and stir until combined. Divide the batter among the muffin cups. Sprinkle with the crumb topping, gently pressing to adhere.
Bake the muffins until golden brown and a wooden skewer inserted in the center comes out clean, about 20 minutes. Let cool in the pan for 10 minutes, then remove to a wire rack and let cool for at least 5 minutes before serving.
Each muffin contains; Calories 197, Fat 6.9 g., Protein 4 g., Carbohydrates 31 g., Fiber 2 g., Cholesterol 31 mg., Sodium 180 mg.
Lemon Blueberry Trifles
1 4-serving size package fat-free, sugar-free instant vanilla pudding mix
2 cups fat-free milk
¼ cup fat-free or light dairy sour cream
2 teaspoons finely shredded lemon peel
1 tablespoon lemon juice
2 cups angel food cake cubes, divided
1 cup fresh blueberries, divided
1 lemon peel curls
Prepare pudding mix in a medium bowl according to package directions using 2 cups milk. Stir in sour cream, lemon peel, and lemon juice.
Spoon some of the pudding mixture into the bottoms of 4 parfait glasses. Top with half of the cake cubes and half of the berries. Add the remaining cake cubes. Spoon the remaining pudding mixture over the cake. Top with the remaining berries. Cover and chill until serving or up to 4 hours. If desired, garnish with lemon peel curls.
Each parfait contains; Calories 150, Fat 1 g., Protein 6 g., Carbohydrates 30 g., Fiber 1 g., Cholesterol 2 mg., Sodium 539 mg.
Mini Blueberry Cheesecakes
8 ounces cream cheese, at room temperature
3/4 cup sugar
2 teaspoons finely grated lemon zest
1 teaspoon vanilla extract
1 pint blueberries
24 vanilla wafer cookies
In a food processor pulse cream cheese, sugar, zest and vanilla to combine. Add blueberries and pulse until mixed.
Cut 24 small rounds of waxed paper and fit each into a cup of a 24-cup miniature muffin tin. Divide blueberry mixture among cups, spooning in mixture on top of waxed paper. Gently smooth with an offset spatula or back of a teaspoon. Place 1 vanilla wafer, flat side up, on top of each cup, pressing gently to adhere. Cover with plastic and refrigerate for at least 2 hours or overnight.
Yields 24, each serving contains; Calories 80, Fat 5 g., Protein 1 g., Carbohydrates 9 g., Fiber 1 g., Cholesterol 10 mg., Sodium 47 mg.
Blueberry Pecan Granola Parfait
Yogurt
2 cups vanilla fat-free yogurt
2 cups blueberries
Pecan Granola
2 cups regular oats
1/2 cup pecan pieces
1/2 cup maple syrup
1/4 cup packed brown sugar
2 tablespoons canola oil
1/8 teaspoon salt
Cooking spray
Yogurt; Spoon 1/4 cup yogurt into each of 4 parfait glasses; top each serving with 1/4 cup blueberries. Top each serving with 1/4 cup Maple-Pecan Granola, 1/4 cup yogurt, and 1/4 cup blueberries.
Pecan Granola; Preheat oven to 300°. Combine oats and next 5 ingredients (through salt); spread on a large jelly-roll pan coated with cooking spray. Bake at 300° for 1 hour, stirring every 15 minutes. Cool completely.
