The new year is still young, and already many people find it difficult to keep their well-intentioned resolutions. Some of the most popular resolutions focus on eating well, and incorporating more fruits and vegetables into one's diet is a surefire pathway to success.
With that in mind, the Wild Blueberry Association of North America offers a few simple recipes that feature wild blueberries.
Wild blueberries are packed with antioxidants, are readily available in the frozen aisle, are versatile, and a great value during this time of the year. The following recipes are a small sample of those available and are a good fit for people committed to making fruits a bigger part of their diets.
For more recipes and bushels of information on wild blueberries, visit the website of the Wild Blueberry Association of North America.
Wild Blueberry Smoothie
6 ounces blueberries, fresh or frozen
6 ounces vanilla, blueberry or plain yogurt
1 tablespoon honey (if plain yogurt is used)
1/2 cup ice (3 ice cubes)
Combine all ingredients; blend well at high speed. Serve immediately. Yield 2 servings.
Quinoa Salad with Wild Blueberries
1 1/3 cupd fresh or frozen blueberries
2 tablespoons raspberry vinegar or red wine vinegar
1/2 teaspoon coarsely ground pink peppercorns
1/2 cup quinoa
1/4 teaspoon salt
1 medium zucchini
3 ounces Havarti cheese
1 cup 2 percent milkfat cottage cheese
4 fresh mint leaves, optional
Combine blueberries, vinegar and pink pepper; set mixture aside.
Cook quinoa as instructed in salt water. Let cool.
Wash zucchini, cut in half lengthwise and thinly slice into half-moons. Cut cheese into cubes; set aside.
Mix cooked quinoa with zucchini, cheese and cottage cheese. Gently stir in blueberries and mint leaves. Serve with baguette, if desired. Yields 2 servings.
Wild Blueberry Bran Muffins
3 cups bran cereal
2 1/2 cups lowfat buttermilk
1 1/2 cups nonfat plain yogurt
3 cups all-purpose flour
2 1/2 tablespoons baking powder
1 teaspoon baking soda
1/2 teaspoon salt
3/4 cup wheat germ
3/4 cup (6 ounces) egg substitute
3/4 cup unsulfured molasses
3/4 cup maple syrup
1/2 cup brown sugar
1/3 cup canola oil
3 cups blueberries
In large bowl, combine bran, buttermilk and yogurt; let stand 15 minutes. Reserve.
In separate bowl combine flour, baking powder, baking soda and salt. Stir in wheat germ; reserve.
In another bowl, blend egg substitute, molasses, syrup, sugar and oil; stir into bran mixture and mix well. Add to flour-wheat germ mixture and mix just to moisten. Fold in blueberries. Scoop 1/4 cup batter into each greased 1/3-cup muffin tin and bake in 400°F conventional oven or 375°F convection oven for 20 to 25 minutes, or until firm to the touch. Serve warm. Yields approximately 36 muffins.