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Of The Blueberry
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Grilled Chicken With Blueberry-Onion Relish
Still hungry for more blueberries? Click on the link below for more recipes:
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The blueberry is one of the most attractive summer fruits, but it's more
than just another pretty face. It is packed with natural substances that provide a variety
of health benefits. One of the oldest known fruits, blueberries have long been valued for their medicinal value. Native Americans ate wild blueberries fresh and also dried them in the sun for later use. The national passion for the deep blue, sweet and juicy berries - both wild and cultivated - has never abated. Americans eat millions of tons of blueberries every year. Modern science has found that blueberries are one of the best sources of antioxidants, substances believed to slow the aging process and reduce the cell damage that can lead to cancer. USDA researchers have ranked blueberries number one in antioxidant activity when compared to 40 other fresh fruits and vegetables. Antioxidants help neutralize some of the harmful by-products of metabolism, called free radicals, that can lead to cancer and other age-related illnesses. Blueberries contain anthocyanin - the compound that makes the berries blue. Anthocyanins help to protect against many chronic diseases. In laboratory tests, the antioxidants in blueberries were found to slow age-related memory loss. Antioxidants in blueberries also may reduce the buildup of the "bad" cholesterol that contributes to heart disease and stroke. European studies have even found a relationship between blueberries and good eyesight. Blueberries also are a low-fat, low-sodium source of vitamins A and C, potassium, folate and fiber. AICR
GRILLED
CHICKEN WITH 1/2 cup orange juice Make a marinade for the chicken. Mix
together in a non-metal container the juice, canola oil, bay leaf, herb and garlic. Add
chicken, cover and marinate in the refrigerator at least 30 minutes or up to 3 hours.
Periodically turn food to distribute flavors evenly. When ready to grill, drain chicken
and pat dry with paper towels.
BLUEBERRY
PORK 1 (3/4- to 1-pound) pork tenderloin Trim fat from meat. Place meat on the unheated rack of a broiler pan. Broil 4 to 5 inches from the heat about 20 minutes, or until juices run clear (160°F), turning occasionally. Transfer the meat to a serving platter; cover and keep warm. Meanwhile, for sauce, in a large skillet melt margarine over medium-low heat. Add onions, salt, and pepper. Cook about 10 minutes or until onions are golden brown, stirring frequently. Stir in sugar and cook for 3 minutes more, stirring frequently. Stir in port wine and vinegar. Bring to boiling. Boil gently, uncovered, for 3 minutes. Stir in the blueberries and cherry tomatoes. Cook, stirring gently, until heated through. To serve, thinly slice meat. Serve the meat slices with sauce. Makes 4 Servings. To Grill Meat: In a grill with a cover, arrange hot coals around a drip pan. Test for medium-hot heat above the pan (you should be able to hold your hand above the drip pan for 3 to 4 seconds). Place meat on grill rack over drip pan. Cover; grill for 40 to 50 minutes or until juices run clear (160°F). Per Serving with sauce: 253 Cal; 9 g Total Fat (2 g Sat Fat); 21 g Carb; 55 mg Cholesterol; 405 mg Sodium; 19 g Protein; 2 g Fiber; 13 g Sugar. Exchanges: 1 Fruit; 2-1/2 Very Lean Meat; 1 Veg; 2 Fat.
BLUE AND
WHITE SALAD 2 Tbsp raspberry-flavored or
blueberry-flavored vinegar To make the vinaigrette, place the vinegar, broth, oil, honey, mint and 10 blueberries in a blender container. Blend at low speed just until emulsified. Transfer to a jar with a tight lid and refrigerate until needed. Stored chilled, vinaigrette will keep 2 to 3 days. Just before serving time, toss mixed greens and remaining blueberries in a large bowl. Shake vinaigrette until thoroughly re-blended, drizzle over salad and toss lightly. Sprinkle crumbled feta over top and serve. Makes 4 servings. Per Serving: 134 Cal; 9 g Total Fat (2 g Sat Fat); 12 g Carb; 252 mg Sodium; 5 g Protein; 4 g Dietary Fiber. Exchanges: 1/2 Medium-Fat Meat; 1 Veg; 2 Fat.
BLUEBERRY-BANANA
SALAD 2 cups sliced bananas (about 2 large) Place the bananas, blueberries, marshmallows and coconut in a medium-sized bowl; toss to mix. Add the sour cream to the fruit mixture; toss to mix. Add the orange sections and toss gently. Cover the salad and chill for 1 to 3 hours before serving. Makes 6 Servings. Per Serving: 128 Cal; 2 g Total Fat; 27 g Carb; 00 mg Cholesterol; 29 mg Sodium; 2 g Protein; 3 g Fiber. Exchanges: 1 Fruit; 1 Starch (Other Carb).
BLUE CORN FLAPJACKS 3/4 cup whole-wheat pastry flour In large bowl, combine whole-wheat
flour, cornmeal, baking powder, baking soda, and sugar.
BLUEBERRY
SYRUP 1 (10-ounce) bag unsweetened, frozen
blueberries Defrost berries and place in a deep,
nonreactive saucepan. Add lemon juice. Cook over medium heat until berries are swimming in
liquid, about 5 minutes. Add lemon zest. Increase heat to medium-high, and boil until
fruit is soft, about 5 minutes.
BLUEBERRY
GEMS Nonstick cooking spray Lightly coat 36 (1-3/4-inch) miniature muffin pan cups with cooking spray; set aside. In a medium bowl, stir together flour, sugar, baking powder, and salt. Make a well in the center of flour mixture. In a small bowl combine egg whites, juice, oil, and vanilla. Add all at once to flour mixture. Stir just until moistened (batter should be lumpy). Fold in the blueberries. Spoon batter into prepared muffin cups, filling each about 2/3 full. Bake in a 400°F oven for 15 to 18 minutes or until muffins are golden brown and a wooden toothpick inserted in centers comes out clean. Cool in pans on wire racks for 5 minutes. Remove from muffin cups and serve warm. Makes 36 Miniature Muffins. Per (1-Muffin) Serving: 35 Cal; 1 g Total Fat; 6 g Carb; 00 mg Cholesterol; 36 mg Sodium; 1 g Protein; 00 g Fiber. Exchanges: 1/2 Starch.
2 cups fresh blueberries Place the blueberries and raspberries in a large bowl. With electric beaters, whip together the sour cream, cream cheese, orange juice, honey, and cinnamon until light and fluffy. Spread over the top of the berries. Garnish with orange peel and serve. Makes 6 Servings (1/2 cup fruit with 1/4 cup topping). Per Serving: 136 Cal; 7 g Total Fat (5 g Sat Fat); 15 g Carb; 27 mg Cholesterol; 94 mg Sodium; 3 g Protein; 3 g Dietary Fiber; 10 g Sugars. Exchanges: 1 Fruit; 1-1/2 Sat Fat.
BERRY
GINGER SHORTCAKES 3 cups fresh blueberries Shortcakes: 1-2/3 cups all-purpose flour In a small mixing bowl, combine the berries, liquid sweetener (if desired), and crystallized ginger. Set aside. Prepare Shortcakes. In a medium bowl, combine flour, sugar, baking powder and baking soda. Using a pastry blender, cut in the butter or margarine until the mixture resembles coarse crumbs. Combine buttermilk and thawed egg substitute (or egg). Add to the flour mixture all at once, stirring just until mixture is moistened. Spray a baking sheet with nonstick coating. On a lightly floured surface, pat the biscuit dough to 1/2-inch thickness. Cut the dough with a floured 2-1/2-inch star- or hear-shaped cookie cutter or a round biscuit cutter, rerolling dough scraps as necessary. Place shortcakes on prepared baking sheet. Bake in a 425°F oven for 8 to 10 minutes or until golden. Cool the shortcakes slightly on a wire rack and assemble for serving. To serve, in a small bowl combine the shipped topping and sour cream. Split shortcakes in half. Place bottoms on dessert plates. Divide the berry mixture among bottoms. Top each with some of the shipped topping mixture. Replace the shortcake tops and serve. Makes 10 Servings. Per (1 Shortcake) Serving: 166 Cal; 4 g Total Fat (2 g Sat Fat); 28 g Carb; 10 mg Cholesterol; 176 mg Sodium; 4 g Protein; 2 g Fiber. Exchanges: 1 Starch; 1 Fruit; 1 Fat.
LEMON-BLUEBERRY
FREEZE 3 cups prepared lemonade from sugar-free
lemonade mix, In a blender container or food processor bowl, combine 1-1/2 cups of the lemonade, the blueberries, and sugar. Cover and blend or process until smooth. Place the yogurt in the freezer container of a 4-quart ice-cream freezer. Stir in berry mixture and remaining 1-1/2 cups lemonade. Freeze mixture according to the manufacturer's directions. Ripen 4 hours. Makes 12 (1/2-cup) Servings. Per (1/2-cup) Serving: 62 Cal; 1 g Total Fat (00 g Sat Fat); 13 g Carb; 2 mg Cholesterol; 25 mg Sodium; 2 g Protein; 1 g Fiber. Exchanges: 1 Fruit.
HONEY-GINGER
COMPOTE 1/2 cup apple juice or unsweetened pineapple
juice In a small saucepan, combine apple juice or pineapple juice, honey, crystallized ginger, and lemon juice. Cook and stir over medium heat until boiling. Remove from heat; cool slightly. Cover and chill for 4 to 48 hours. To serve, toss together the cantaloupe, starfruit, and/or pineapple and blueberries; spoon into 4 tall stemmed glasses or dessert dishes. Pour apple juice mixture over fruit. Makes 4 Servings. Per Serving: 102 Cal; 00 g Total Fat; 26 g Carb; 00 mg Cholesterol; 12 mg Sodium; 1 g Protein; 2 g Fiber. Exchanges: 1 Fruit; 1/2 Starch.
PEACHY BLUEBERRY DELIGHT 4 large peaches, diced Combine peaches and blueberries. Mix sugars and cinnamon together; stir into fruit. Refrigerate several hours before serving. Delicious used as a topping for low-fat frozen yogurt. Makes 6 Servings. Per Serving (without frozen yogurt): 122 Cal; Trace Total Fat; 32 g Carb; 00 mg Cholesterol; 7 mg Sodium; 1 g Protein; 3 g Fiber. Exchanges: 1 Fruit; 1 Starch (Other Carb).
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