Blueberries 5 Ways by Toby Amidor in In Season, June 28, 2010
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We’re continuing our summer berries celebration with a salute to antioxidant-rich blueberries. Despite their small size, these nutrition powerhouses are packed with vitamins and minerals. Serve them up in these five fun recipes, from classics to new twists.
Liven up pancakes by adding the sweet-and-tart flavor of fresh blueberries. If you don’t like them in the batter, top buttermilk pancakes with a fresh handful or two.
RECIPE: Blueberry Buckwheat Pancakes
Bought too many berries? Don’t fret. Cook up a blueberry sauce that can stay in your fridge for up to a week. Use to top ice cream, yogurt, crepes, pancakes or French toast.
RECIPE: Blueberry Sauce
Cool off with a refreshing fruit ice. This simple recipe has three ingredients and can be prepared in 10 minutes—it’s a perfect recipe to make with the kids.
RECIPE: Blueberry Fruit Ice
Blueberries are the secret ingredient in these cookies. Use store-bought frozen berries in this recipe when blueberries aren’t at their seasonal peak. You’ll get a mouthful of antioxidants (and crunchy almonds) in every bite.
RECIPE: Almond-Blueberry Cookies
Forgo the powdered stuff and make your own lemonade. For this recipe, combine pureed fresh blueberries and freshly-squeezed lemon juice to make an unbelievably refreshing, lightened-up summer beverage.
RECIPE: Blueberry Lemonade
Don’t relegate blueberries only to sweets — try them on a dinner salad. This recipe combines fresh berries with salad greens, walnuts, feta cheese and shrimp. Talk about a creative combination!
RECIPE: Blueberry-Shrimp Salad with Lemon Vinaigrette (recipe courtesy U.S. Highbush Blueberry Council)
YIELD: 4 portions
1/4 cup vegetable oil
2 tablespoons lemon juice
1 teaspoon sugar
1/8 teaspoon salt
1/8 teaspoon ground red pepper
12 ounces (about 20) cooked medium-size shelled, deveined shrimp
6 cups mixed salad greens
1-1/2 cups fresh blueberries
1/3 cup toasted walnut pieces
1/3 cup edamame or green peas, cooked and cooled
1/3 cup crumbled feta cheese
In a small bowl, whisk together vegetable oil, lemon juice, sugar, salt and red pepper. Remove 3 tablespoons of the vinaigrette to a large salad bowl; add shrimp and toss; let stand 5 minutes. Add salad greens and blueberries; toss with shrimp. Evenly divide salad onto four plates; sprinkle each serving with walnuts, edamame and cheese. Drizzle with remaining vinaigrette.
Nutrition Information Per Serving:
Carbohydrate: 15 grams
Total Fat: 25 grams
Saturated Fat: 4 grams
Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby’s full bio »