Healthful Treats made with Blueberries

[Jeanne Tuger]

Blueberries bring good health to your table with each sweet mouthful. Recent studies show that blueberries rank highest in disease-fighting antioxidant activity when compared to 40 other fresh fruits and vegetables. As a matter of fact, just one serving of the blues delivers as much antioxidant clout as five servings of other fresh fruits and vegetables - say, carrots, squash, broccoli, apples and peas. In addition, blueberries are a rich source of fiber and contain only 80 fat-free calories per cup.

There's always time for a healthy helping of blueberries on cereal, with yogurt or all by themselves. Just a quick rinse and they're ready to go - or you can use convenient frozen blueberries, available year-round. When you want to make something special, how about an icy blueberry sorbet or luscious blueberry crumble? These, like the other super-easy recipes that follow, deliver a health bonus with good taste. So, go ahead - start feeling good about the blues!

 

Blueberry Sorbet

4 cups fresh or thawed, frozen blueberries
1 can (6 ounces) frozen apple juice concentrate

In the container of a food processor or blender, combine blueberries and apple juice concentrate; whirl until liquefied. Pour into an 11 x 7-inch baking pan. Cover and freeze until firm around the edges, about 2 hours. With a heavy spoon, break frozen mixture into pieces. Place mixture in a processor or blender container; whirl until smooth but not completely melted. Spoon into a 9 x 5-inch loaf pan; cover and freeze until firm. Serve within a few days.

Yield: 6 portions, 4 cups
Per portion: 112 calories, 1 gram protein, 1/2 gram fat, 28 grams carbohydrate

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Blueberry Crumble

4 cups fresh or frozen, thawed blueberries
1 to 2 tablespoons sugar
3 tablespoons butter, softened
3 packages (1.5 ounces each) instant oatmeal with maple and brown sugar

Preheat oven to 375*F. In a 9-inch pie plate, toss blueberries with sugar. In a small bowl, combine butter and instant oatmeal until mixture forms coarse crumbs; sprinkle over blueberries. Bake until mixture bubbles around the edge and topping is light brown, 30 to 35 minutes.

Yield: 6 portions
Per portion: 197 calories, 3 grams protein, 7 grams fat, 33 grams carbohydrate

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Blueberry Tortilla Pizza

1/2 cup ricotta cheese or whipped cream cheese
1 tablespoon confectioners sugar
1 pint fresh blueberries
1/2 cup sliced strawberries
1 large (10-inch) flour tortilla
1 tablespoon butter, melted
2 teaspoons cinnamon sugar
1/4 cup toasted shredded coconut, divided

Preheat broiler. In a small bowl, combine ricotta cheese and confectioners sugar; set aside. In another small bowl, combine blueberries and strawberries. Arrange tortilla on a broiler pan; brush with butter and sprinkle with cinnamon sugar. Broil about 6 inches from heat source, until lightly browned, about 3 minutes. Cool slightly. Spread ricotta mixture on the tortilla; top with blueberry mixture and then sprinkle with coconut.

*To toast coconut, place in a skillet over moderate heat until pale gold, stirring constantly.

Yield: 4 portions
Per portion; 210 calories, 5 grams protein, 10 grams fat, 25 grams carbohydrate

From "Healthful Treats made with Blueberries"

North American Blueberry Council
4995 Golden Foothill Parkway, Suite #2
El Dorado Hills, CA 95762

For more blueberry info visit:
www.blueberry.org