Blueberries

Blueberry Spinach Salad

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The mixture of textures and flavours in the salad makes it the perfect accompaniment to any meal.

Servings: 
Serves 4 to 5
Ingredients: 

1 bunch of fresh spinach
1 cup (250 ml) fresh BC blueberries
1/2 cup (125 ml) roasted pecan halves
1/4 cup (80 ml) soft goat’s cheese
1–2 teaspoons (5–10 ml) poppy seeds

Dressing
3/4 cup (175 ml) vegetable oil
1/4 cup (80 ml) fresh BC blueberries
4 tablespoons (60 ml) white vinegar
5 tablespoons (75 ml) sugar
1 teaspoon (5 ml) salt

Directions: 

This salad is prettiest served on individual plates. Begin by dividing spinach onto 4 or 5 plates. Sprinkle berries on top followed by roasted pecans. Form goat’s cheese into small balls and roll in poppy seeds to coat. Place on each salad plate.

To make dressing, combine all ingredients in blender or food processor until smooth. Drizzle over salad just before serving. You will have leftover dressing.

Nutritional Information: 

Per serving
330 calories (1386 kJ)
20 g carbohydrates (19%)
5.7 g protein (7%)
27 g fat (74%)

Servings of Fruits & Vegetables per 1 serving of recipe = 1.0

Blueberry Mango Cabbage Salad

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This colourful summer salad can be served as a side dish or as a meal if you add chicken.

Servings: 
Serves 4
Ingredients: 

Salad
1 cup (250 ml) salad greens cut into small pieces
1 cup (250 ml) shredded purple cabbage
1 cup (250 ml) shredded napa cabbage
1 mango peeled and cut into julienne or chunks
3/4 cup (175 ml) fresh blueberries
1/2 cup (125 ml) snow peas cut into julienne or left whole
1/4 cup (60 ml) shelled unsalted sunflower seeds
Dressing
6 Tbsp (90 ml) vegetable oil
juice from 1 lime
2 tsp (10 ml) liquid honey
1 tsp (10 ml) dijon mustard
salt and pepper to taste

Directions: 

Salad preparation: In a large bowl, combine all ingredients and toss well.

Dressing preparation: Combine all ingredients in a container with a lid. Shake until well combined. Pour desired amount of dressing over salad and toss well.

Note: You can easily turn this salad into a complete meal by adding chunks or slices of cooked chicken breast. Simply add chicken to salad ingredients and toss well with dressing.

Nutritional Information: 

Per serving
228 calories
22 g carbohydrates (33%)
3 g protein (6%)
15 g fat (60%)

Suitable for heart-healthy and diabetic diets.
Servings of Fruits & Vegetables per 1 serving of recipe = 1.25

Summer Fruit Pizza

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A fun way to present a fresh fruit dessert.

Servings: 
Serves 8 to 10
Ingredients: 

Crust:
2 cups (500 mL) all-purpose flour
1/4 tsp (1.25 mL) salt
3/4 cup (175 mL) unsalted butter, room temp
3/4 cup (175 mL) white sugar
1 egg
1 tsp (5 mL) vanilla
Glaze:
1/2 cup (250 mL) pineapple juice
2 Tbsp (30 mL) white sugar
1 Tbsp (15 mL) cornstarch
1 Tbsp (15 mL) fresh lemon juice
Sauce:
1 package (250 g) light cream cheese - regular or spreadable
1/3 cup (80 mL) icing sugar
1 tsp (5 mL) vanilla
Fruit toppings:
2 kiwifruit, sliced in thin circles
1/2 cup (125 mL) strawberry slices
1/2 cup (125 mL) canned pineapple chunks (reserve juice for glaze)
1/4 cup (60 mL) fresh BC Tree Fruits blueberries
1 BC Tree Fruits pear, peeled and grated

Directions: 

Crust preparation: In medium bowl, combine flour and salt. In mixing bowl, blend butter and sugar until creamy. Add egg and vanilla; beat well. Add flour mixture; blend just until mixed. Roll dough into a disk; cover, refrigerate for one hour. Preheat oven to 325° F (160° C). Roll dough and place on an ungreased, 12" pizza pan. Bake for 20 minutes until golden. Cool crust fully. (Can be made up to 2 days in advance.)

Glaze preparation: bring the pineapple juice and sugar to a boil in a saucepan over medium heat. Dissolve the cornstarch in the lemon juice, then add to the boiling mixture and cook until thickened. Set aside to cool.

Sauce preparation: Combine all sauce ingredients; blend until smooth.

Assembling the pizza: spread sauce on cooled crust, sprinkle with fruits toppings and drizzle with glaze.

Nutritional Information: 

Per serving
Calories: 359
Carbohydrates: 49.8 (54%)
Protein: 7.6 g (8%)
Fat: 15 g (38%)

Each serving provides 1/2 a serving of fruits and vegetables.

Blueberry Soy Shake

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If preferred, regular 1% milk can be used in place of the soy milk in this recipe.

Servings: 
Makes 2 servings
Ingredients: 

1 cup (250 ml) fresh BC blueberries
1 cup (250 ml) vanilla-flavoured soy milk
1/2 cup (125 ml) plain yogurt
1 tablespoon (15 ml) sugar
1 teaspoon (5 ml) vanilla
1 cup (250 ml) ice cubes

Directions: 

Starting with liquids, combine all ingredients in blender until smooth.

Serve in a summertime glass with a straw, garnished with 2 or 3 fresh blueberries.

Nutritional Information: 

Per serving:
141 calories (592 kJ)
24 g carbohydrates (62%)
7.5 g protein (21%)
3g fat (17%)

This recipe is suitable for heart-smart, low-fat and diabetic diets.

Servings of Fruits & Vegetables per 1 serving of recipe = 1.0

Lemon Cupcakes with Apple Berry Puree

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With just the right balance of tart and sweet, these are a fun and refreshing summer treat that appeals to the whole family.

Servings: 
Makes 12 servings
Ingredients: 

3 medium apples, peeled
2 Tbsp (30 mL) water
2 eggs
1/2 cup (125 mL) granulated sugar
1/2 cup (125 mL) milk
1/4 cup (60 mL) canola oil
3 Tbsp (45 mL) freshly squeezed lemon juice
2 cups (500 mL) all purpose flour
2 tsp (10 mL) baking powder
1/4 tsp (0.8 mL) salt
1/4 cup (60 mL) raspberries or blueberries (fresh or frozen)
1 Tbsp (15 mL) icing sugar
1 Tbsp (15 mL) margarine, melted

Directions: 
  1. Preheat oven to 350°F (180°C). Prepare a 12-cup muffin tin by lightly misting with cooking oil spray.
  2. Chop apples and place with water in a saucepan over medium heat. Cook until they can be mashed/stirred into a puree. Remove from heat and set aside.
  3. In large mixing bowl, beat eggs. Add granulated sugar, milk, oil, lemon juice and 3/4 of the pureed apples and blend well. Add flour, baking powder and salt and mix well. Set aside.
  4.  In small bowl, combine the berries, icing sugar, melted margarine and remaining apple puree. Set aside.
  5. Fill each muffin tin halfway with batter. Place a spoonful of the berry puree on each cupcake and top with remaining batter. Bake for about 18-20 minutes or until cupcakes spring back when touched.

These cupcakes can be topped with a sprinkle of icing sugar or cream cheese frosting.

Nutritional Information: 

(Per serving)
Calories: 204
Carbohydrate: 32 g (61%)
Protein: 4 g (8%)
Fat: 7 g (31%)
Fibre: 1.5 g
Sodium: 96 mg
Suitable for low-fat diets.

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