Mother Nature had her wits about her when she created the blueberry. Loaded with disease lowering antioxidants eating blueberries every day may reduce your chances of developing heart disease and certain cancers. Bonus, this great for you berry tastes great!
For more information on blueberries check out www.bcblueberry.com
Blueberry Waldorf Salad
To make this a main course salad double up on the spinach and sprinkle each serving with ¼ cup (60 mL) California walnuts.
1 cup (250 ml) fresh blueberries, divided
2 tbsp (30 mL) canola oil
2 tbsp (30 ml) sugar reduced orange marmalade
2 tsp (10 ml) fresh lemon juice
1 tsp (5ml) Dijon mustard
4 cups (1 L) baby spinach
1 tart apple, cored and thinly sliced apple
1/3 cup (75ml) cup walnuts
2 ribs celery, cut into matchsticks celery
- In a blender container, combine ½ cup (125ml) blueberries, canola oil, marmalade, lemon juice,and mustard: blend until smooth.
- Divide spinach among 4 plates; top with apple slices, celery and pecans.
- Blend dressing again; stir in remaining blueberries; spoon over salads
Serves – 4
Per serving: 186 Calories, 3 grams Protein, 16 grams Carbs, 13 grams Total Fat, 1 gram Sat Fat, 0 grams Trans Fat, 6 grams Fibre
Pink and Blueberry Lemonade
This homemade lemonade has about half as much sugar as most commercial products plus is made with real lemons and has the added benefit of blueberries.
1/3 cup (75 mL) granulated white sugar
1 ¼ cups (310 mL) fresh or frozen blueberries, divided
½ cup (125 mL) lemon juice
- In a 1 litre measuring cup, combine sugar, 2 tablespoons (30 mL) of the blueberries and ½ cup (125 mL) water.
- Microwave on high until hot, about 1 minute; stir until sugar dissolves.
- Add lemon juice, and enough water to make 4 cups (1 L); chill.
- Fill tall glasses with ice cubes, add chilled blueberry mixture and remaining berries, dividing equally. Garnish with lemon slices if desired.
Yield: 4 cups (1 L)
Per 1 cup (250 mL) serving: 94 calories, 25 g carbohydrate, 0 g fat, 1 g fibre, 20 mg vitamin C
