Make Blueberries Part of Your Daily Diet
- Add sliced banana, blueberries, or raisins to cereal, yogurt, or oatmeal.
- Use fresh blueberries as a topping for ice cream, pancakes, and waffles.
- Add fresh blueberries to fruit salads and compotes or use them as an ingredient in muffins and pancakes.
- Combine blueberries with other fresh fruits for pretty salad presentations.
- Grab a handful of dried blueberries for a quick and healthy snack.
- Add fresh or frozen blueberries to your smoothies for a refreshing treat.
Creamy Smoked Turkey & Blueberry Salad
One 5 A Day serving
¼ cup light mayonnaise
½ cup plain low-fat yogurt
¼ cup orange marmalade
2 tsp fresh lemon juice
½ tsp ground black pepper
3 medium peaches (about 1 pound), cut in wedges (about 3 cups)
1 pint blueberries
2 cups cubed smoked turkey (about 8 ounces)
In a bowl, combine mayonnaise, yogurt, marmalade, lemon juice and pepper. Add peach slices, blueberries and turkey; toss until well coated. Serve on lettuce leaves, if desired.
Nutrition information per serving: Calories 138, Fat 4g, Calories from Fat 27%, Cholesterol 19mg, Fiber 2g, Sodium 314mg, Protein 6g.
Marinated Blueberries And Tropical Fruits
Makes 6 1/2 cup servings
Two 5 A Day servings
¼ cup firmly packed light brown sugar
½ cup orange juice
2 cups fresh blueberries
2 cups fresh or canned pineapple chunks
1 mango, peeled, pitted and cubed (about 1½ cups)
1 kiwi, peeled, halved lengthwise and thinly sliced (about ½ cup)
In a microwaveable bowl, combine brown sugar, orange juice and orange liqueur, if desired. Microwave on high 1 minute. Stir until sugar is completely dissolved. Or, in a medium saucepan combine sugar, orange juice and orange liqueur. Cook and stir over very low heat until sugar is dissolved. In a large bowl, combine blueberries, pineapple, mango and kiwi. Stir in sugar-orange juice mixture until blended. Serve alone, as a dessert or over sorbet, sponge cake or frozen yogurt.
Nutrition information per serving: Calories 142, Fat 0g, Calories from Fat 0%, Cholesterol 0mg, Fiber 3g, Sodium 9mg, Protein 1g.
Blueberry Tortilla Pizza
One 5 A Day serving
½ cup ricotta or whipped low fat cream cheese
1 Tbsp confectioners sugar
1 pint fresh blueberries
½ cup sliced strawberries
1 large (10-inch) flour tortilla
1 Tbsp butter, melted
2 tsp cinnamon sugar
¼ cup toasted shredded coconut, divided*
Preheat broiler. In a small bowl, combine ricotta cheese and confectioners sugar; set aside. In another small bowl, combine blueberries and strawberries. Arrange tortilla on a broiler pan; brush with butter and sprinkle with cinnamon sugar. Broil about 6 inches from heat source, until lightly browned, about 3 minutes. Cool slightly. Spread ricotta mixture on the tortilla; top with blueberry mixture and then sprinkle with coconut.
*To toast coconut, place in a skillet over moderate heat until pale gold, stirring constantly.
Nutrition information per serving: Calories 174, Fat 5g, Calories from Fat 30%, Cholesterol 10mg, Fiber 4g, Sodium 103mg, Protein 5g.
One 5 A Day serving
4 cups fresh or thawed, frozen blueberries
1 to 2 Tbsp sugar
3 packages (1.5 ounces each instant oatmeal with maple and brown sugar)
3 Tbsp butter, softened
Preheat oven to 375º F. In a 9-inch pie plate, toss blueberries with sugar. In a small bowl, combine oatmeal and butter until mixture forms coarse crumbs; sprinkle over blueberries. Bake until mixture bubbles around the edge and topping is light brown, 30 to 35 minutes.
Nutrition information per serving: Calories 210, Fat 7g, Calories from Fat 29%, Cholesterol 15mg, Fiber 5g, Sodium 185mg, Protein 3g.
Blueberry-Onion Sauced Pork Tenderloin
One and one half 5 A Day servings
¾ to 1 pound pork tenderloin
2 Tbsp butter, divided
2 medium onions, sliced
½ tsp salt
¼ tsp ground black pepper
2 Tbsp sugar
¼ cup port wine or sweet sherry
2 Tbsp balsamic vinegar
1 cup fresh or frozen blueberries
1 cup chopped cherry tomatoes
Preheat broiler. Broil pork, turning occasionally, until cooked through, about 20 minutes. Remove to a platter; cover to keep warm.
Meanwhile, in a large skillet over medium-high heat, melt 2 Tbsp of the butter. Add onions, salt and pepper; cook until onions are golden, about 10 minutes. Add sugar; cook until onions are caramelized, 3 minutes longer Add port, balsamic, blueberries and tomatoes; bring to a boil. Remove from heat. Thinly slice pork and serve with sauce.
Nutrition information per serving: Calories 245, Fat 7g, Cholesterol 81mg, Fiber 2g, Sodium 389mg, Protein 24g.
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