NUTRITION Nutrition Facts - Page 2 4 Essential Nutrients - Page 3
RECIPES Blueberry Mint Soda - Page 4 Blueberry Balsamic Dressing - Page 6 Blueberry Pomegranate Smoothie - Page 8 Blueberry Partfait Pops - Page 10 Blueberry Chicken Chopped Salad - Page 12 Blueberry Cheesecake Bites - Page 14
PAINT YOUR PLATE WITH BLUE Blueberries fit perfectly and colorfully into USDA’s MyPlate recommendation to “make half your plate fruits and vegetables.” The MyPlate website and a mobile app offers tools and quizzes to help you plan, personalize and track a healthy eating routine. What do you get in every boost of blue? Fiber, vitamin C, vitamin K, manganese and potassium, as a start – all at just 80 calories per cup. Blueberries are also low in sodium and have virtually no fat. It’s a simple, no-stress food you can enjoy any time of day and anywhere. (Blueberries are the perfect, durable travelling berry.)
“Blueberries are one of my favorite snacks because they are a source of fiber, Vitamin C, and antioxidants. Studies show blueberries can help in supporting heart and immune health!” April Sins, MS, RN, LRN Rouses Markets
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WHAT YOU WILL NEED: • • • • •
Ice cubes 5 blueberries 13oz (280g) carbonated water 3oz (56g) blueberry purée 2 mint sprigs
HOW TO PREP: Alternate ice cubes and blueberries in 2-pint glasses to the top to chill glasses. In a separate mixing beaker, combine soda water and blueberry purée. Divide the contents of the beaker over the two glasses of ice. Garnish with mint sprigs and serve.
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With blueberry purée readily available, consider a simple addition to soda water as a refreshing, low sugar, middle of the day change in pace.
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WHAT YOU WILL NEED: • • • • • • •
1½ cups fresh blueberries 9 sprigs fresh thyme 3 tbsp. balsamic vinegar 3 tbsp. lemon juice 1 tbsp. honey Pinch of salt 6 tbsp. olive oil
HOW TO PREP: Place all ingredients except for the olive oil in a small sauce pan over medium heat for 10-15 minutes. Lightly press down on the blueberries as they cook to break them open. Remove the fresh thyme once done. Remove from heat and allow to cool for a few minutes. Whisk in olive oil. You may also blend until smooth to reach desired consistency. Drizzle dressing over a crunchy chopped summer salad!
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This blueberry balsamic dressing is here to make that salad just a little sweeter and your lunch just a little tastier. Filled with all the flavor of blueberries, thyme, balsamic vinegar and honey, this blueberry balsamic dressing is something you can prep on Sunday and use all week.
WHAT YOU WILL NEED: • • • • • •
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cups loosely packed baby spinach cup frozen blueberries, rinsed cup low-fat plain Greek yogurt cup pomegranate juice cup ice cubes tbsp chia seeds
HOW TO PREP: In blender, purée spinach, blueberries, yogurt, juice, ice cubes, and chia seeds until smooth. Divide smoothie between 2 glasses.
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We can’t think of a smoother way to fill your day with more fruits and veggies!
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WHAT YOU WILL NEED: • • • • • •
¾ cup fresh or frozen blueberries, rinsed, divided 1 tablespoon water 1¾ cups + 2 tablespoons plain Greek yogurt ¼ cup honey 1 cup granola, divided ¹⁄³ cup frozen mango chunks, finely diced
HOW TO PREP: In small saucepan set over medium-low heat, add 2 tablespoons blueberries and 1 tablespoon water. Cook, stirring occasionally, for 3 to 5 minutes or until softened and a chunky syrup forms. Using fork, mash blueberries; set aside. In a medium bowl, stir together yogurt and honey. Reserve 2 tablespoons of yogurt–honey mixture and set aside. Spoon blueberry syrup in dollops over yogurt-honey mixture in medium bowl. Using butter knife, swirl together. In another medium bowl, stir together ¾ cup granola and reserved yogurt– honey mixture. Spoon 1 tablespoon granola mixture into bottom of each ice pop mold. Pack down with a small spoon. Layer 1 tablespoon remaining blueberries on top of granola, followed by ½ tablespoon mango and 3 tablespoons blueberry yogurt swirl. Top evenly with remaining granola. Insert ice pop sticks and freeze for 4 to 6 hours or until firm and set.
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Blueberry Parfait Pops deliver cool, refreshing blueberry flavor with a tie-dye twist. You’ll love this mix of creamy (blueberries blended and swirled with honey and Greek yogurt) and crunchy (granola), bringing the best of all worlds to your freezer.
WHAT YOU WILL NEED: • • • • • • • •
2 boneless, skinless chicken breasts Salt and pepper 1 tablespoon olive oil 1 head Romaine lettuce, finely chopped 1 pint (2 cups) fresh blueberries 1 cup roughly-chopped toasted pecans ²⁄³ cup diced red onion ½ cup blue cheese (or any soft cheese)
Dijon vinaigrette: • ¹⁄³ cup olive oil • 3 tablespoons red wine vinegar • 2 teaspoons honey • 1 teaspoon Dijon mustard • Pinch of salt and black pepper
HOW TO PREP: Season chicken breasts on both sides generously with salt and pepper. Heat oil in a large sauté pan over medium-high heat. Add chicken breasts and cook for 4-5 minutes per side, until the chicken is cooked through and no longer pink inside. Transfer chicken breasts to a separate plate and let rest for at least 5-10 minutes. Then chop into small, bite-sized pieces. Vinaigrette: Whisk all ingredients together until combined. Add the chicken to a large bowl with the lettuce, blueberries, pecans, red onion, blue cheese, and vinaigrette. Toss to combine. Serve immediately.
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This blueberry chicken chopped salad is perfect for a nutritious lunch or hearty dinner. Heading to a cookout or potluck? Take a bowl of this blueberry chicken chopped salad for a dish that’s sure to leave your friends and family’s taste buds tingling.
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WHAT YOU WILL NEED: • • • •
½ cup plain brick-style low-fat cream cheese, softened ¼ cup honey, divided 8 graham cracker squares 1 cup fresh blueberries
HOW TO PREP: Using an electric mixer, whip cream cheese and 2 tablespoons of honey until smooth. Top each cracker with 1 tbsp of the mixture. Sprinkle blueberries over top; drizzle with remaining honey.
VARIATION: Add 1 teaspoon of vanilla extract to cream cheese mixture if desired.
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Get ready for the dessert shortcut you won’t be able to live without: Blueberry Cheesecake Snack Bites. You’re just 5 minutes away from a yummy treat. Blueberry cheesecake has never been faster or easier to enjoy!
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www.blueberry.org/recipes
