Brought to you by Your Jewel-Osco Dietitian: Kim Kirchherr, MS, RD, LDN, CDE
Blueberries are a native North American fruit produced in 35 states! These tasty summer treasures are great partners at picnics, for snacks, swirled into smoothies or simply on their own as a nutritious and refreshing snack because they taste great and are so easy to prepare! Simply wash, and eat. For about 40 calories in a ½ cup serving, blueberries provide fiber, vitamin C, and many other nutrients. Thanks to all these healthy attributes, the United States Department of Agriculture decreed that July is "Blueberry Month" back in 1999.
Get the blues this summer - here's some blueberry basics to keep in mind:
Stock up on blueberries this summer to enjoy now and throughout the year
Eat them fresh now.
Freeze for later - keep frozen when baking to keep them intact.
Enjoy blueberries all day:
Breakfast - sprinkle over a bowl of whole grain cereal or stir into yogurt
Lunch - cut up peach, nectarine, and/or melon and mix in blueberries for a simple fruit salad
Snack - Make a smoothie using 100% juice frozen into ice cubes (try pomegranate), and blend with blueberries and other seasonal fruit for a pre- or post- workout treat.
Dinner - Toss a salad with crisp greens, walnuts, reduced fat blue cheese crumbles, and fresh blueberries. Use a raspberry vinaigrette or lemony dressing for a deliciously sweet addition to any meal.
Cold or hot - try blueberries from appetizer to dessert.
Check out the recipes below for inspiration!
RECIPES
Blueberry Flax Muffins
Prep time: 10 Minutes
Ready In: 16-18 Minutes
Servings: 12 muffins
Ingredients:
1 1/2 cups all-purpose flour
1 cup wild harvest™ organic blueberry flax cereal
2 teaspoons baking powder
1/4 teaspoon baking soda
1/4 teaspoon freshly ground wild harvest™ natural sea salt
1/2 cup wild harvest™ organic vanilla yogurt
1/2 cup wild harvest™ organic honey
1/4 cup extra light olive oil
2 wild harvest™ organic large brown eggs
1 teaspoon lemon zest
10 ounce package frozen blueberries, thawed
Directions:
1. In medium bowl, combine flour, cereal, baking powder, baking soda and salt; set aside.
In large mixing bowl, whisk together yogurt, honey, oil, eggs and lemon zest. Mix in flour mixture until just combined, do not over mix. Fold in blueberries.
3. Divide batter into 12 lined or greased muffin cups. Bake in a preheated 350°F oven 16-18 minutes or until knife inserted in center comes out clean.
Nutritional Information:
Servingsize: 1 muffin
Amount Per Serving
Calories: 160
Total Fat: 6g
Cholesterol: 35mg
Sodium: 140mg
Carbohydrates: 22g
Dietary Fiber: 2g
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For more delicious ideas, visit the links below:
Watermelon-Blueberry Banana Split
Blueberry-Pineapple Parfaits
Blueberry Shrimp Salad
Avocado and Blueberry Fruit Salad
More blueberry resources/recipes
For more delicious ideas, visit jewelosco.com and click on recipes and planning.
