Blueberry season is here and recent studies indicate a diet rich in blueberries lowers blood cholesterol levels while improving glucose control and insulin sensitivity.
The top health reasons for adding fresh blueberries to the daily diet include: Their high antioxidant capacity boosts immunity and prevents infections; they aid in reducing belly fat and the risk factors for heart disease; they preserve vision and slow down vision loss; and their high fiber aids in preventing liver and colon cancer.
Buy some fresh local blueberries at the Lenoir County Farmer’s Market and try these recipes.
Chicken and Blueberry Pasta Salad
1 pound boneless, skinless chicken breast, trimmed of fat
8 ounces whole wheat pasta
3 tablespoons extra-virgin olive oil
1 large shallot, thinly sliced
1/3 cup reduced-sodium chicken broth
1/3 cup crumbled feta cheese
3 tablespoons lime juice
1 cup fresh blueberries
1 tablespoon chopped fresh thyme
1 teaspoon freshly grated lime zest
1/4 teaspoon salt
In a skillet or saucepan, cover chicken with water and bring to a boil. Cover, reduce heat and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer to a cutting board to cool. Shred into bite-size strips.
Cook pasta until just tender, about 9 minutes or according to package directions. Drain. Place in a large bowl.
Over medium-low heat, cook shallot in oil, stirring occasionally, until softened and just beginning to brown, 2 to 5 minutes. Add broth, feta and lime juice and cook, stirring occasionally, until the feta begins to melt, 1 to 2 minutes.
Add the chicken to the bowl with the pasta. Add the dressing, blueberries, thyme, lime zest and salt and toss until combined.
Blueberry Salsa
2 cups chopped fresh blueberries
1 cup whole fresh blueberries
1/4 cup fresh lemon juice
3 tablespoons chopped fresh cilantro
2 seeded and minced jalapeño peppers
1/3 cup diced red bell pepper
1/4 cup chopped onion
1/2 teaspoon kosher salt
Coarsely chop 2 cups fresh blueberries. Stir chopped and whole blueberries, lemon juice, cilantro, jalapeño peppers, red bell pepper, onion and salt in a large bowl. Cover and chill until ready to serve.
Banana-Blueberry Buttermilk Bread
3/4 cup nonfat or low-fat buttermilk
3/4 cup packed light brown sugar
1/4 cup canola oil
2 large eggs
1 cup mashed ripe bananas (about 3 medium)
1 1/4 cups whole wheat pastry flour
1 cup all-purpose flour
1 1/2 teaspoons baking powder
3/4 teaspoon ground cinnamon
1/2 teaspoon baking soda
1/2 teaspoon salt
1/4 teaspoon ground nutmeg
1 1/4 cups blueberries, fresh or frozen
Preheat oven to 375F. Coat a 9- by 5-inch loaf pan with cooking spray.
Whisk buttermilk, brown sugar, oil and eggs in a large bowl. Stir in mashed bananas.
Whisk whole wheat pastry flour, all-purpose flour, baking powder, cinnamon, baking soda, salt and nutmeg in a medium bowl.
Fold the dry ingredients into the wet ingredients and stir until just combined. Fold in blueberries. Transfer to prepared pan.
Bake until the top is golden brown and a wooden skewer inserted in the center comes out clean, 50 to 60 minutes. Cool in the pan for 10 minutes, turn out onto a wire rack and cool for about 2 hours before slicing.
Greek Yogurt, Chocolate, Walnut and Wild Blueberry Parfaits
1/2 cup fresh or frozen blueberries, thawed
2 cups nonfat Greek-style yogurt
2 1/2 tablespoons mini dark-chocolate chips
1/2 cup oat granola
Chopped walnuts
Spoon 1 tablespoon fresh or frozen blueberries, thawed, into each of 4 parfait glasses. Spoon 1/4 cup yogurt over berries in each glass, then top each with 1 teaspoon mini dark-chocolate chips, 1 tablespoon oat granola and a sprinkling of chopped walnuts. Add another layer of the berries, yogurt, chocolate, walnuts, and granola to each glass; serve.
Tammy Kelly is director, Lenoir County Cooperative Extension Center, 1791 N.C. 11/55, Kinston, NC 28504. Reach her at 252-527-2191 or Tammy_Kelly@ncsu.edu.