Friday, July 31, 2009

Love those blueberries!

blueberriesHealth Benefits of Blueberries: Nutrition and more Nutrition


Blueberries are rich in Vitamins A, C, E and beta-carotene as well as rich in the minerals potassium, manganese, magnesium. They are very high in fiber and low in saturated fat, cholesterol and sodium. But this is just the tip of the nutritional iceberg, for recent studies tell us that of all fresh fruits and vegetables, blueberries provide the most health-protecting antioxidants, those valuable elements which prevent cancer-causing cell damage and may limit the changes wrought by age related diseases.

BLUEBERRY CHICKEN SALAD


2 cups fresh blueberries
2 cups cubed cooked chicken breast
3/4 cup celery
1/2 cup diced sweet red pepper
1/2 cup sliced green onions
1 - 6 oz. carton lemon yogurt
3 T. mayonnaise
1/2 tsp. salt
Bibb lettuce leaves, optional


Set aside a few blueberries for garnish. In a large bowl, gently combine the chicken, celery, red pepper, onions and remaining blueberries. Combine the yogurt, mayonnaise and salt; drizzle over chicken mixture and gently toss to coat. Cover and refrigerate for at least 30 minutes. Serve on lettuce-lined plates if desired. Top with reserved blueberries. Yield: 4 servings

PEACH AND BLUEBERRY CRISP


4 peaches (about 1-1/2#) pitted and cut into 1/2" wedges
2 cups blueberries, rinsed
1 T. cornstarch
2 T. lemon juice
1/3 cup sugar
2/3 cup flour
1/2 cup old fashioned oats
1 tsp. ground cinnamon
1/2 tsp. salt
1/2 tsp. ground nutmeg
3/4 cup light brown sugar
5T. unsalted butter, cut into small pieces


Heat oven to 350 degrees.

In large bowl, mix together peaches, blueberries, cornstarch, lemon juice and sugar; set aside.

In a small bowl, stir flour, oats, cinnamon, salt and nutmeg. Add brown sugar; stir; add butter and mix in by hand, mashing the butter pieces to form crumbs.

Spread fruit mixture into a 3 qt. oval or rectangular baking dish and sprinkle oat mixture on top. (I spray the dish with Pam)

Bake for 45 minutes or until golden brown. Remove to wire rack to cool slightly. Serve with ice cream or cool whip, if desired.

* You can use frozen peaches if you fresh are not available but I would consider adding some extra cornstarch in this case

Makes 8 servings
Prep time - 15 minutes


A friend just tried this recipe and gave me a sample - The blueberry/apple/orange juice combination is awesome!

APPLE BLUEBERRY CRISP


4 cups sliced peeled tart apples
2 cups fresh or frozen blueberries
1/4 cup packed brown sugar
1/4 cup orange juice concentrate
2 T. all-purpose flour
1 tsp. ground cinnamon


TOPPING:
1 cup old-fashioned oats
1/2 cup packed brown sugar
2T. all-purpose flour
1/2 tsp. ground cinnamon
1/3 cup cold butter, cubed


In a large bowl, combine the first six ingredients.  Transfer to a greased 9-in. square baking dish.  For topping, combine oats, brown sugar, flour and cinnamon. Cut in butter until mixture is crumbly; sprinkle over fruit. Bake at 350 for 30-35 minutes or until topping is gold and fruit is tender.  Serve warm with ice cream.