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Blueberries

Updated: Monday, July 1 2013, 08:57 AM CDT

Hy-Vee dietitian Jen Heringhausen joined the J-Crew on this Monday morning on the patio with some recipes featuring blueberries!


Blueberries: A Healthy Mid-Summer Treat!



How to Buy Blueberries



Fresh blueberries are available year-round. The peak season for fresh blueberries runs from mid-June to mid-August. Like fresh blueberries, frozen, canned and dried are never out of season.



When purchasing fresh blueberries, look for firm, plump, dry berries with smooth skins. Size doesn’t matter, but color does – reddish blueberries aren’t ripe, but can be used in cooking. Containers with juice stains indicate that the fruit may be bruised.



How to Store Blueberries



Refrigerate fresh blueberries as soon as your get them home, in their original plastic pack or in a covered bowl or storage container. Wash berries just before use. Use within 10 days of purchase.



Blueberry Nutrition Facts



At only 80 calories per cup, blueberries are a good source of fiber and vitamin C and an excellent source of manganese – a powerful antioxidant that helps to maintain normal blood sugar levels and keep bones healthy.



Because they contain substances with antioxidant properties, researchers are studying the effects of blueberries on diseases linked to oxidation and inflammation, such as cancer, cardiovascular disease, diabetes, decline in brain function and other age-related conditions.



Blueberry Serving Suggestions



· Add blueberries to your favorite muffin recipe – about 1 cup for each batch of 12 muffins. Gently stir in the blueberries at the end (unthawed, if frozen).


· Layer blueberries with yogurt and granola cereal in a tall glass.


· Sprinkle blueberries, chopped pecans and crumbled feta cheese onto salad greens (see recipe below).


· Make a homemade blueberry salsa (see recipe below).


· Place 2 to 3 blueberries into each section of an ice cube tray. Fill the tray with water or lemonade and freeze. Use the blueberry ice cubes to chill and flavor water and drinks.



Source: U.S. Highbush Blueberry Council



Recipe Ideas




http://ts1.mm.bing.net/th?id=H.4808689380950248&pid=1.7

http://ts1.mm.bing.net/th?id=H.4808689380950248&pid=1.7 Blueberry Pineapple Salsa


Makes 2 cups



All you need:


Makes 3 cups



2 cups fresh blueberries


1 cup finely diced fresh pineapple


1 jalapeno pepper, seeds and membrane removed, minced


Juice and zest of 1 lime


3 tablespoons chopped cilantro


1/4 cup diced red onion


Kosher salt, as needed



All you do:


1. Combine blueberries, pineapple, jalapeño, 2 tablespoons of the lime juice, lime zest, cilantro and red onion.


2. Season with salt and additional lime juice as needed.


3. Serve with tortilla chips or as an accompaniment to fish or chicken.



Adapted from: U.S. Highbush Blueberry Council



Grilled Chicken Salad with Fresh Blueberries, Pecans and Honey-Poppy Vinaigrette


Serves 8



Capture

Capture


All you need:


2 skinless, boneless chicken breasts, 8 ounces each


1 clove garlic, minced


1/2 teaspoon salt, divided


1/2 teaspoon ground black pepper, divided


1 cup Hy-Vee pecan halves


1/2 cup Grand Selections balsamic vinegar


1/2 cup white balsamic vinegar


1/4 cup Hy-Vee honey


2 tablespoons Hy-Vee Dijon mustard


1/2 cup Hy-Vee Selects extra-virgin olive oil


2 tablespoons poppy seeds


6 ounces arugula


6 ounces spinach


2 cups fresh blueberries


1/2 cup crumbled blue cheese or feta



All you do:


1. Heat grill or grill pan to medium-high.


2. Sprinkle chicken with garlic and ¼ teaspoon each of salt and pepper.


3. Grill until internal temperature reaches 165°F, about 8 minutes per side; set aside to cool.


4. Heat oven to 375°F. Spread pecans on a cookie sheet; bake until fragrant, 5 to 7 minutes.


5. In a mixing bowl, whisk the balsamic, white balsamic, honey, mustard and remaining salt and pepper.


6. Continue whisking while gradually adding the olive oil. Stir in the poppy seeds; set aside.


7. With two forks, shred the chicken.


8. In a large salad bowl, toss the arugula and spinach with about ½ cup of the vinaigrette.


9. Top with chicken, blueberries, cheese and pecans and toss gently.



Adapted from: U.S. Highbush Blueberry Council

Blueberries


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