Blueberry beyond breakfast
It’s #NationalBlueberryMonth and many people are getting their fill of the delicious and nutrient-dense fruit in muffins and pancakes, but that’s just the beginning of show-stopping dishes that you can showcase this super fruit in. Blueberries are one of America’s favorite fruits – and this is the time of year to enjoy them. When berries are in season, our bodies need more of the specific nutrients that they boost.
This post includes 4 great recipes which I recently filmed for Good Morning Washington. Blueberries are low in calories but high in nutrients. Calorie for calorie, this makes them an excellent source of several important nutrients. The blueberry is low in calories but high in fiber, vitamin C and vitamin K. Blueberries are the king of antioxidant foods and have the highest antioxidant capacity of all the popular fruits and vegetables. Flavonoids appear to be the berries’ antioxidant with the greatest impact.
Because blueberries are high in antioxidants, they can neutralize some of the free radicals that damage your DNA. A daily 2-ounce -2.5 ounces is enough to provide the nutrients that you need. Drizzling high quality EVOO such as my signature label from LIFeSTYLE can significantly boost the nutrients on this salad and any vegetables.
Broccoli and Spinach Salad with Blueberries, Feta, and Buttermilk Dressing
Get my recipe from The Mediterranean Diabetes Cookbook or here.
Blueberry Clafoutis
Get my recipe from The Ultimate Mediterranean Diet Cookbook courtesy of Living the Gourmet here.
Fresh fruit kabobs (spiedini di frutta fresca)
Serves: 5 | Serving Size: 2 kabobs
Prep Time: 15 minutes | Cooking Time: 0 minutes
From The Italian Diabetes Cookbook
Fruit salad on a stick is perfect for parties and outdoor gatherings. Even kids have been known to enjoy fruit more when it is presented this way. For an extra-special treat, serve these kabobs with Peach and Apricot Mousse (page 248) if desired. [Note: You will need ten bamboo or other disposable skewers to complete this dish.]
10 strawberries, hulled
10 (1-inch) cubes cantaloupe
10 (1-inch) cubes fresh pineapple
3 kiwi, peeled and cut into about 1-inch pieces
20 blueberries
1. If using wooden or bamboo skewers, make sure all the splinters are removed by rolling two skewers together in your hands, or rubbing them over each other as if you are sharpening a knife.
2. Begin by threading a strawberry onto a skewer. Then thread the cantaloupe, pineapple, and kiwi, and finish the skewer with 2 blueberries on the pointed end. Make sure to push the blueberries up fairly high so they don’t slip off the skewer. Repeat with the remaining skewers, and serve.
•Italian Living Tradition•
Spiedini, or skewers, are just as popular in Italy as they are in the U.S. An easy way to prepare kiwi is to slice it in half and scoop out the flesh with a spoon before slicing.