Frozen Blueberries in the Middle of Winter = Hint of Summer

Blueberry Quinoa Salad

Makes approx. 4 cups to serve 4 – 1 cup (250 mL) servings

In the middle of winter we all need a little bit of summer. This side dish is wonderful made with frozen local blueberries.

Dressing:

1 tsp. (5 mL) orange zest

2 tbsp. (30 mL) fresh orange juice

1 tbsp. (15 mL) extra virgin olive oil

1 tbsp. (15 mL) apple cider vinegar

¼ tsp (1 ml) ground cinnamon

1 tsp. (5 mL) freshly grated ginger, optional

Salad:

2 cups (500 mL) cooked whole grain quinoa, cooled, see below

1 cup (250 mL) chopped fresh parsley

¼ cup (60 mL) diced green onion

4 large stuffed green olives, diced

2 cups (500 mL) frozen blueberries

¼ (60 mL) dried blueberries, optional

1. Whisk together the dressing ingredients in a large bowl.
2. Toss in quinoa till well coated.
3. Add parsley, onion, and green olives. Toss well.
4. Add frozen blueberries and toss well. Leave on counter 1 hour till berries are thawed add dried blueberries and serve.

Per 1 cup (250 mL) serving:

199 Calories, 7 g. Total Fat, .5 g Sat Fat, 0 Trans Fat, 99 mg Sodium, 30 g Carbs, 5.5 g Fibre, 4.5 g Protein

With dried blueberries – 1 cup (250 mL) serving equals:

229 Calories, 7 g Total Fat, .5 g Sat Fat, 0 g Trans Fat, 99 mg Sodium, 38 g Carbs, 6.5 g Fibre, 4.5 g Protein

To cook whole grain quinoa:

This highly nutritious grain is available in health food stores or in larger grocery stores.

Measure out ½ cup (125 mL) of whole grain quinoa. Rinse well. Put rinsed quinoa into a medium pot add 1 cup (250 mL) of water. Bring to the boil, cover and cook over medium low heat for 15- 20 minutes or until the quinoa is cooked. Fluff with a fork, remove from heat and let sit for 5 minutes. For this salad, cover and store in fridge till needed.

Better yet, double the recipe, eat half for dinner (hot) and save the leftovers for the salad the next day.

Blueberry Frozen Yogurt
Ultimate Foods for Ultimate Health and don’t forget the chocolate! (Whitecap 2007)
By: Mairlyn Smith P.H.Ec. & Liz Pearson R.D.

Makes - 2 cups (500 mL) or 4 - ½ cup (125 mL) servings

2 cups (500 mL) frozen unsweetened blueberries

1 cup (250 mL) low fat French vanilla yogurt

1. Put the frozen berries and the yogurt into the bowl of a food processor. Put on the lid and blend till smooth, pulsing occasionally. It’s going to be noisy, but it’s totally worth it.

2. Serve immediately. Too cinchy.

Each ½ cup (125 mL) serving contains:

90 Calories, 1 g Total Fat, 0.5 g Sat Fat, 0 g Trans Fat, 45 mg Sodium, 19 g CHO, 2 g Fiber, 3 g Protein

Blueberry Crisp
Adapted from Ultimate Foods for Ultimate Health and don’t forget the chocolate! (Whitecap 2007)
By: Mairlyn Smith P.H.Ec. & Liz Pearson R.D.

Makes - 5 cups (1.25 L) or 8 – 2/3 cup (150 mL) servings
Kid Friendly

Topping:

1 ½ cup (375 mL) large flake rolled oats

½ cup (125 mL) whole-wheat flour

½ cup (125 mL) dark brown sugar

1 Tbsp. (15 mL) cinnamon

½ cup (125 mL) canola oil

6 cups (1.5 L) frozen unsweetened blueberries

1 Tbsp. (15 mL) quick cooking tapioca

1 tsp. (5 mL) cinnamon

1. Preheat oven to 350 F (180 C). Line an 8-inch square (2-L) baking pan with parchment paper, set aside.

2. In a medium bowl stir together the oats, flour, brown sugar and cinnamon. Using a large spoon mix in the canola oil until well combined. The mixture should look wet.

3. Place the berries into the prepared pan. Sprinkle with the tapioca and cinnamon.

4. Pour topping over the berries. Press down lightly.

5. Bake for 50 - 60 minutes or until bubbly and golden brown. Remove from oven and let cool for 20 – 30 minutes.

6. Serve warm or cold. Will keep up to 2 days covered in the fridge.

Each serving contains

310 Calories, 16 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 10 mg Sodium, 46 g CHO,

7 g Fiber, 4 g Protein

Blueberry Parfait
Ultimate Foods for Ultimate Health and don’t forget the chocolate! (Whitecap 2007)
By: Mairlyn Smith P.H.Ec. & Liz Pearson R.D.
Makes - 1 ¾ cups (425 mL) to serve one

Kid Friendly

1 cup (250 mL) frozen unsweetened blueberries

½ cup (125 mL) low fat French vanilla yogurt or unsweetened plain yogurt

¼ cup (60 mL) granola, recipe follows

1. Place berries in a bowl, top with yogurt and granola, eat. You didn’t need instructions did you?

Each serving contains with Granola

320 Calories, 7 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 90 mg Sodium, 58 g CHO, 6 g Fibre, 10 g Protein

Crunchy Cinnamon Granola

Makes - 2 cups (500 mL) or 8- ¼ cup (60 mL) servings

Kid Friendly
1½ cup (375 mL) large flaked oats

¼ cup (60 mL) wheat germ

2 Tbsp. (30 mL) canola oil

2 Tbsp. (30 mL) honey

2 Tbsp. (30 mL) brown sugar

1 Tbsp. (15 mL) cinnamon

1 tsp. (5 mL) pure vanilla extract

1. Preheat oven to 325 F (180 C). Line a 9x13-inch (3.5 L) metal baking pan with parchment paper.

2. In a medium bowl mix together the oats and the wheat germ.

3. In a small microwaveable bowl mix together canola oil, honey, brown sugar, cinnamon and vanilla extract. Heat at 80% in the microwave for 15 seconds. Pour over oat mixture. Toss well.

4. Pour mixture onto the parchment paper lined baking dish and roast in the oven for 15 minutes.

5. Remove from oven and stir. Return to oven and continue roasting for 10 minutes.

6. Remove and let cool completely. Store in an airtight container for up to 2 months.

Each serving contains

130 Calories, 5 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 0 mg Sodium, 21 g CHO, 2 g Fibre, 3 g Protein