Bumper Crop of Blueberries

With this year’s bumper crop of BC Blueberries here are some fabulous recipes I’ve adapted from the BC Blueberry website.

Frosted Blueberry-Banana Soup

If you’ve never been a fan of cold soups this may just be the recipe to turn you around.
I like this version so much I have added it to my summer dinner repertoire.

2 ¼ cups (560 mL) blueberries, divided
1 ripe banana, frozen, roughly chopped
1 ½ cups (375 mL) ice
½ cup (125 mL) skim milk
½ cup (125 mL) low fat French vanilla yogurt
2 tsp (20 mL) honey
1 tsp (5 mL) fresh lemon juice

In blender, combine 2 cups (500 mL) of the blueberries, the banana, ice, milk, yogurt, honey and lemon juice; whirl until smooth. Into four soup bowls, pour soup, dividing equally. Scatter remaining ¼ cup (60 mL) blueberries over soup. Top with small scoop of frozen yogurt, if desired. Serve immediately.

For a different spin on this eliminate the banana, substitute plain low fat yogurt for the vanilla yogurt and add 1-2 tbsp (15-30 mL) fresh basil leaves. Follow the same method.

Yield: 4 portions (about 4 cups)
Per serving: 125 Calories, 3 g Protein, 28 g Carbs, 1 grams total Fat, 0 grams Sat Fat, 0 grams Trans Fat, 3 grams Fibre


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 (250ml) 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

BLUEBERRY TRIFLE

I love this recipe. I only made a couple of changes to lighten it up, but it is a winner of a summer dessert. You can make the sauce and the yogurt/cream mixture up to one day ahead and then assemble the dessert a couple of hours before dinner.

2 cups (500 mL) fresh blueberries, divided
¼ cup (60 mL) sugar, divided
1 ½ teaspoons (7 mL) cornstarch
¾ cup (175 mL) non-fat or low fat French vanilla yogurt
4 oz. (125 g) low fat cream cheese at room temperature
2 tablespoons (30 mL) orange juice concentrate
2 ½ cups (625 mL) Angel food cake in 1/2 inch cubes

In small saucepan, stir together ½ cup (125 mL) of the blueberries, 2 tablespoons (30 mL) of the sugar, the cornstarch, and ¾ cup (175 mL) water. Bring to a boil; cook and stir until sauce is clear and thickened and berries pop, about 5 minutes; cool. Add 1 cup of the blueberries. Meanwhile, in small bowl, combine yogurt, low far cream cheese cheese, and remaining 2 tablespoons (30 mL) sugar until smooth; stir in orange juice concentrate. To serve in individual six - 8 ounce glasses: Spoon about ¼ cup (60 mL) of the cake cubes into the bottom of each glass; top with heaping tablespoon of the blueberry sauce and about 2 tablespoons (30 mL) of the yogurt mixture; repeat; garnish each glass using remaining ½ cup (125 mL) blueberries. Cover and refrigerate for at least 1 hour. Alternatively, serve Blueberry Trifle in 1 quart (1 L) glass bowl by arranging in layers, half of the cake cubes topped with half of the blueberry sauce and yogurt mixture; repeat. Garnish with remaining ½ cup (125 mL) blueberries. Cover and refrigerate for about 2 hours.

Yield: 6 servings
Per serving: 225 Calories, 6 grams Protein, 41 grams Carbs, 4 grams Total Fat, 2.5 grams Sat Fat, 0 Trans Fat, 2 grams Fibre

Blueberry Cobbler

If it’s too hot in the kitchen try baking this cobbler over medium indirect heat on your BBQ. Preheat to 350°F (180 Cº) and bake with the lid closed.

3 ½ cups (875 mL) fresh blueberries
1 tablespoon (15 mL) cornstarch
2 tablespoons (15 mL) fresh lemon juice
Zest of 1 lemon
1 cup (250 mL) whole wheat flour
½ cup (125 mL) + 2 Tbsp (30 mL) turbinado (raw) sugar or granulated sugar, divided
1 teaspoon (5 mL) baking powder
½ cup (125 mL) skim milk
3 tablespoons (45 mL) canola oil
½ cup (125 mL) boiling water

Preheat oven to 350°F (180 Cº). Spread blueberries in ungreased 8 or 9-inch (2 L) square baking dish or pan (use metal if baking on the BBQ). Sprinkle with cornstarch; drizzle with lemon juice and zest; set aside. In medium bowl, combine flour, ½ cup (125 mL) sugar,and baking powder. Add milk and canola oil; stir just until combined (not smooth.) Drop mounds of dough onto blueberries. Pour boiling water over dough and fruit. Sprinkle with remaining 2 tbsp (30 mL) sugar. Bake until biscuits are golden brown and blueberries are bubbly, 45 to 50 minutes. Serve warm or at room temperature.

YIELD: 8 portions
Per serving: 198 Calories, 3 grams Protein, 37 grams Carbs, 5.6 grams Total Fat, .4 grams Sat Fat, 0 grams Trans Fat, 3.6 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