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Cinnamon-Poached Pears & Blueberries Fruit Salad With Red, White & Blueberry Parfaits
The blueberry has several names -- whortleberry, bilberry, hurtleberry -- and cousins -- saskatoons and huckleberry. There are several types of blueberry plants as well: low-bush, rabbit-eye, and high-bush. Low-bush blueberries grow wild in the northern United States and Canada, and they are usually small but very flavorful. Rabbit-eye blueberry bushes grow to heights of thirty feet, requiring ladders for picking. These berries grow in the southern United States and are generally processed rather than marketed fresh. The plants of high-bush blueberries grow to heights of ten feet and produce large, firm, light blueberries -- the type most often found in grocery stores. It has only been in the last 60 years that blueberries have gone from being a wild delicacy to an important cultivated crop. During the 1960s commercial production of this second most popular berry increased 500 percent. Blueberries are grown in Michigan, Maine, Washington State, Oregon, and Canada. Ripe, fresh blueberries should be plump, full of color and have a powdery bloom on the skins. They are highly perishable, lasting only about seven days after picking, so avoid shriveled, green, or dark, soft, and shiny berries, as well as those in stained or leaky containers. Blueberries are available from May through September and are at their peak in July and August. You can use blueberries in muffins, pancakes, cereals, salads, pies, and fruit shakes. Keep them refrigerated until ready to use, or freeze them, with or without additional sweetener. To freeze, just drywash them and place in tightly sealed containers. Source: Whole Food Facts ~ The Complete Reference Guide, ©1996 by Evelyn Roehl, published by the Healing Arts Press.
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Their deep, rich color and juicy,
tart-sweet flavor make blueberries one of summer's most perfect fruits. But there's a lot
more to blueberries than meets the eyes and the taste buds. These little berries are
packed with natural substances that provide a variety of health benefits. One of the oldest known fruits, blueberries were long cherished for their medicinal value. We now know that blueberries are one of the best sources of antioxidants, substances that can slow the aging process and reduce cell damage that can lead to cancer. When selecting berries, look for those that are dark blue with a frosty bloom. They can be stored in the refrigerator for up to two weeks, but don't wash them until you are about to use them, otherwise they'll get mushy. Blueberries require no pitting, peeling, coring or cutting, so they're perfect for laid-back meals any time of day. Sprinkle a half-cup of blueberries on your breakfast cereal, or use them to top a warm English muffin that's been spread with softened light cream cheese. Toss them into a chicken salad dressed with lowfat lemon yogurt. Make a fruit combo salad with watermelon cubes, kiwi slices and blueberries. Or, add blueberries to a colorful salad of mixed greens, a little lowfat feta cheese and sliced strawberries, and toss with vinaigrette dressing. For a cool treat, combine 1-1/4 cup blueberries, 1 cup chilled orange juice, 2 cups plain, low-fat or fat-free yogurt and 1/4 cup low-fat or fat-free milk in a blender. Blend until smooth and serve this purple smoothie in tall glasses. For dessert, top a bowl of blueberries with low-fat yogurt, drizzling sugar or honey over the top, if desired. Or, pair blueberries with lemon sherbet - delicious! AICR
1 cup chopped peeled peaches Preheat oven to 475 degrees. Place peaches, berries, cilantro, honey and green onions in a medium bowl and mix well. In the center of a tortilla, place 2 tablespoons cheese and about 1/4 cup salsa. Fold over and place a toothpick at the end to hold the tortilla together. Repeat with remaining tortillas. Place filled tortillas on a baking sheet and bake for about 4 to 7 minutes or until lightly browned and the cheese is melted. Serve immediately. Makes 12 servings. Per Serving: 172 Cal; 4 g Total Fat (1.5 g Sat Fat); 26 g Carb; 5 mg Cholesterol; 225 mg Sodium; 7 g Protein; 3 g Dietary Fiber. Exchanges: 1 Starch; 1 Fruit; 1 Lean Meat; 1 Fat.
FRUIT SALAD WITH
YOGURT DRESSING 1 (8-ounce) carton plain nonfat yogurt Combine first 3 ingredients in a small bowl; stir well with a wire whisk. Arrange strawberries, blueberries, and cantaloupe on individual salad plates. Top with yogurt mixture and serve immediately. Makes 6 Servings. Per Serving: 104 Cal; <1 g Total Fat; 23 g Carb; 1 mg Cholesterol; 39 mg Sodium; 4 g Protein. Exchanges: 1-1/2 Fruit.
BLUEBERRY BUTTERMILK
PANCAKES 2-1/2 cups whole-wheat pastry flour or unbleached flour Coat a nonstick griddle or large skillet with nonstick spray. Set over medium heat until hot. In a large bowl, mix the flour, baking powder, baking soda and salt. In a small bowl, mix the buttermilk, honey or maple syrup, egg or egg whites, oil and vanilla. Add to the flour mixture and stir until just moistened (the batter will be lumpy). Fold chopped blueberries into the batter. Drop the batter by spoonfuls onto the hot griddle. Cook for 2 to 4 minutes, or until the bottoms are light brown and bubbles appear on top. Using a spatula, flip the pancakes and cook for 1 to 2 minutes more, or until browned. Transfer to a covered serving plate to keep warm. Repeat with the remaining batter. Makes 14 Pancakes. Per Pancake: 122 Cal; 2 g Total Fat; 23 g Carb; 16 mg
Cholesterol;
BLUEBERRY SLUSH 5 cups frozen blueberries Combine all ingredients in container of an electric blender or food processor; top with cover and process until smooth. Spoon into individual dessert bowls and serve immediately. Makes 8 (1/2-cup) Servings. Ed. Note: If you wish to have 1-cup servings, double the nutritional values per serving shown below. Per (1/2-cup) Serving; 98 Cal; 1 g Total Fat; 20 g Carb; 1 mg Cholesterol; 20 mg Sodium; 55 mg Calcium. Exchanges: 1 Fruit.
BLUEBERRY SLUMP Nonstick cooking spray Preheat oven to 350°F. Coat a casserole dish with cooking spray. Place the blueberries in dish and top with the orange juice. Combine the sweetener and cinnamon in a bowl and sprinkle over the berries. In a separate bowl, combine all of the dry ingredients and make a well in the center. Add the milk and begin working by hand. Add the margarine and continue to work by hand. Drop by spoonfuls onto the blueberries. Bake for 20 minutes or until golden brown. Serve warm. Makes 4 Servings. Per (3/4-Cup) Serving: 245 Cal; 5 g Total Fat (1 g Sat Fat); 47 g Carb; Trace Cholesterol; 128 mg Sodium; 466 mg Potassium; 5 g Protein; 4 g Dietary Fiber. Exchanges: 2 Starch; 1 Fruit; 1 Fat.
BLUEBERRY FRUIT PIZZA 1 (8-inch) pita bread Toast pita until crisp. Mix cream cheese and preserves in a small bowl. Spread preserve mixture over surface of pita. Press walnuts and blueberries into cream cheese. Cut in half to serve. Makes 2 Servings. Per Serving: 226 Cal; 5 g Total Fat (1 g Sat Fat); 36 g Carb; 3 mg Cholesterol; 368 mg Sodium; 10 g Protein; 2 g Fiber. Exchanges: 2 Starch; 1/2 Fruit; 1/2 Fat. Carb Choices: 2-1/2.
BLUEBERRY-CORNMEAL
BISCOTTI 1-1/2 cup yellow cornmeal *If using frozen blueberries, do not thaw before baking. In a food processor, pulse together the flour and cornmeal to blend. Cut the butter into 9 pieces and add to the food processor. Pulse until the butter is blended into the dry ingredients. Transfer the mixture to a bowl and mix in the blueberries. Beat the eggs, lemon zest if using, vanilla, and two tablespoons water into the dry ingredients. Divide the dough into 3 parts. Place the pieces
of dough on a non-stick baking sheet. Shape each piece into a long, rounded-top,
flattened log, 2-1/2-inches x 8-inches x 1-inch. Bake at 350ºF for about 20 minutes,
until Cut each log diagonally into 3/4-inch slices. Place the slices, cut side down, on the baking sheet. Bake the biscotti 5 minutes. Turn them over, and bake 5 minutes longer, until they are firm. Transfer the cookies to a rack and cool completely. Store the biscotti in a tightly covered tin. They will keep 1 to 2 weeks. Yield: 36 cookies. Per cookie: 84 Cal; 3 g Total Fat; 14 g Carb; 13 mg Cholesterol; 51 mg Sodium. Exchanges: 1 Starch; 1/2 Fat.
BLUEBERRY CHEESECAKE 3/4 cup graham cracker crumbs (about 18 squares) Combine graham cracker crumbs and margarine; stir well. Firmly press crumb mixture into bottom of a 9-inch springform pan sprayed with vegetable cooking spray. Bake at 375°F for 5 minutes. Let cool slightly, then chill. In a medium microwave-safe bowl, sprinkle gelatin over milk. Let stand for a minute until gelatin softens. Beat in eggs and 1 cup of the sugar. Microwave on HIGH for 3 minutes, stirring every minute, until creamy. Then beat until smooth. In a food processor or electric blender, combine cottage cheese and cream cheese. Process until smooth (about 5 minutes). Add the custard mixture and blend well. Add the vanilla and blend well. Pour into prepared graham cracker crust. Refrigerate until set, about 2 hours. In a small saucepan, combine cornstarch and lemon juice. Stir until cornstarch is dissolved. Add the remaining 1/2 cup sugar and water. Bring to a boil. Then reduce heat and simmer, stirring constantly, until sauce thickens. Add blueberries and stir gently. Remove from heat and let cool. When ready to serve, remove cake from springform pan. Top with blueberry sauce and garnish with lemon rind. Makes 16 Servings. Per Serving: 223 Cal; 7 g Total Fat; 30 g Carb; 73 mg Cholesterol; 225 mg Sodium; 10 g Protein. Exchanges: 1-1/2 Starch; 1/2 Fruit; 1 Lean Meat; 1-1/2 Fat.
RED, WHITE
& BLUEBERRY PARFAITS 2 cups low fat cottage cheese Combine cottage cheese, mace, granulated sugar and sour cream in electric blender. Blend until smooth and chill. Gently toss blueberries with 1 Tbsp of the powdered sugar. Refrigerate in a small bowl. Gently toss raspberries with remaining 1/2 Tbsp powdered sugar in another small bowl & refrigerate. At serving time, place a scoop of cottage cheese mixture in bottom of each parfait glass; add a generous layer of blueberries; then another scoop of cheese mixture. Top each glass with raspberries. Makes 8 Servings. Per Serving: 113 Cal; 3 g Total Fat; 13 g Carbohydrate; 10mg Cholesterol; 238 mg Sodium; 9g Protein. Exchanges: 1 Lean Meat; 1/2 Fruit; 1/2 Fat.
BLUEBERRY BUCKLE CAKE 1-1/2 cups all-purpose flour Preheat oven to 350°F. Spray an 8-inch square baking pan with nonstick cooking spray and set aside. Sift 1-1/2 cups flour, baking powder, and baking soda into a large bowl. Stir. Add 1/2 cup Splenda and blueberries. In a small bowl, whisk the oil, egg, and buttermilk. Make a well in the center of the dry ingredients and pour in the buttermilk mixture. Stir briefly just to combine. Spoon into the prepared pan and smooth the top. In another small bowl, place 1/3 cup flour, 1/4 cup Splenda, and orange rind. Cut in the light butter until mixture resembles small crumbs. Sprinkle over the top of the cake. Measure sugar and sprinkle over entire top of cake. Bake for 20 to 23 minutes in preheated oven, or until a toothpick comes out clean when placed in the center. Do not overbake. Makes 9 Servings. Per Serving: 160 Cal; 5 g Total Fat (1 g Sat Fat); 26 g Carb; 190 mg Sodium; 4 g Protein; 2 g Dietary Fiber. Exchanges: 1-1/2 Starch (Carb); 1 Fat.
FAVORITE BLUEBERRY
COBBLER 1/2 cup (1 stick) 30% fat-reduced margarine (we used Imperial®) Preheat oven to 350ºF. Melt butter in a shallow 1-1/2 quart baking dish. Combine flour, 1/2 cup sugar, milk and vanilla in mixing bowl; pour evenly over butter. Combine berries, remaining 1/4 cup sugar (combined with cinnamon & nutmeg), and water. Spoon evenly over flour mixture. Do not stir. Bake 40 to 45 minutes. Makes 6 Servings. Per Serving: 247 Cal; 8 g Total Fat; 41 g Carb; Trace
Cholesterol; 464mg Sodium; 3 g Protein; 4 g Dietary Fiber. Exchanges: 2 Starch;
BLUEBERRY SMOOTHIE 1 cup skim or lowfat (1%) milk Mix ingredients and blend in food processor or blender until smooth and creamy. Refrigerate until served. Makes 4 (6oz) Servings. Per (3/4 cup) Serving: 113 Cal; 1 g Total Fat; 23 g Carb; 53 mg Sodium; 121 mg Calcium; 4 g Protein. Exchanges: 1 Fruit; 1/2 Milk.
VERY BERRY SWIRL 1 (12.3 oz) package light and firm silken tofu Purée the tofu and berries in a blender or food processor; add apple juice concentrate, yogurt and honey, if using. Process until blended, 1 to 2 minutes. Serve immediately, or transfer to storage container, cover and chill. Makes 4 (1 cup) Servings. Per Serving: 143 Cal; 1 g Total Fat; 27 g Carb; 00 mg
Cholesterol;
FRESH BLUEBERRY SAUCE 1-3/4 cups unsweetened grape juice, divided Combine 1 cup grape juice, 1 cup blueberries and next 3 ingredients in a medium saucepan. Bring mixture to a boil; reduce heat, and simmer 3 to 5 minutes or until blueberry skins pop, stirring occasionally. Combine cornstarch and remaining 3/4 cup grape juice, stirring until smooth; add to blueberry mixture. Cook over medium heat, stirring constantly until thickened. Remove from heat; let cool completely. Stir in remaining 1 cup blueberries. Makes 2-3/4 Cups. Per (1 Tbsp) Serving: 13 Cal; 00 g Total Fat; 3 g Carb; 00 mg Cholesterol; 1 mg Sodium. Exchanges: 1 FREE Food.
BLUEBERRY JAM 1/2 of a 6-ounce can frozen apple juice concentrate, thawed Pour the apple juice concentrate into a saucepan; sprinkle with gelatin and allow to soften for several minutes. Meanwhile, in a blender or food processor, finely chop blueberries, 1 cup at a time. Add lemon juice, spices and 2 cups of chopped berries to gelatin; heat over medium-low until gelatin is dissolved. Remove from the heat; stir in remaining berries and mix well. Pour into jars or plastic containers; store in the refrigerator up to 3 weeks. Yield: 4 Cups. Per (1 Tbsp) Serving: 12 Cal; Trace of Fat; 3 g Carb; 00 mg Cholesterol; 1 mg Sodium; Trace of Protein. Exchanges: 1 FREE Food.
BERRIES IN RICH
VANILLA CREAM Vanilla Sauce: 1 cup fat-free milk Fruit: 6 ounces fresh blueberries (about 1 cup) For Sauce: In a small saucepan, whisk together 1 cup milk and sugar. Bring to a boil over medium-high heat, whisking occasionally. Meanwhile, in a small bowl, whisk together 1/4 cup milk and cornstarch until cornstarch has dissolved. Add to sugar mixture and cook for 2 to 3 minutes, or until thickened, whisking constantly. Remove from heat and whisk in vanilla. Pour into a 10-inch quiche pan or onto a serving platter. Let cool for 20 minutes to set slightly. Arrange blueberries in a mound in center of pan. Circle with strawberries. Place a whole strawberry or strawberry fan (see Cook's Tip) on blueberries. Cover with plastic wrap and refrigerate for about 2 hours before serving. Makes 4 Servings. Cook's Tip On Strawberry Fans: To make a strawberry fan, thinly slice the strawberry up to the stem (4 to 6 slices), but don't detach the stem. Gently press down with fingertips to allow the slices to separate slightly to form a fan. Per Serving: 123 Cal; 1 g Total Fat; 26 g Carb; 1 mg Cholesterol; 43 mg Sodium; 3 g Protein; 2 g Dietary Fiber. Exchanges: 1/2 Starch; 1 Fruit.
A BERRY COLD SOUP 2 cups fresh or frozen blueberries Combine first 4 ingredients in a large saucepan. Bring to a boil, stirring constantly. Reduce heat, and simmer 5 minutes, stirring mixture occasionally. Combine water and cornstarch, stirring until smooth. Add cornstarch mixture to blueberry mixture. Cook, stirring constantly 1 minute or until thickened and bubbly. Remove from heat; stir in vanilla. Let cool. Cover and chill 8 hours. To serve, ladle soup into 6 individual soup bowls. Serve with water crackers, if desired. (Note: Crackers are not included in analysis). Makes 6 (1/2 cup) Servings. Per Serving: 128 Cal; <0.5 g Fat; 31 g Carb; 00 mg Cholesterol; 15 mg Sodium; 2 g Dietary Fiber. Exchanges: 2 Fruit.
BLUEBERRY PEACH CRUMBLE 6 commercial coconut macaroons Place macaroons on a baking sheet. Bake at 275°F for 25 minutes. Position knife blade in food processor bowl; add
macaroons, and process until coarsely chopped. Combine chopped macaroons, 1/2 cup
flour, Combine peaches and blueberries in an 8-inch square baking dish. Combine remaining 2 Tablespoons sugar and 1 Tablespoon flour; sprinkle over fruit mixture. Top with macaroon mixture. Bake, uncovered, at 350°F for 30 minutes. Serve warm and top each serving with 1/4 cup frozen yogurt. Makes 9 Servings. Per Serving: 240 Cal; 7 g Total Fat; 43 g Carb; 00 mg
Cholesterol;
CINNAMON-POACHED PEARS
WITH BLUEBERRIES 4 whole fresh pears Halve pears lengthwise; core and peel. Bring wine and cinnamon sticks to a boil in a large enameled saucepan. Add lemon juice and return to boil. Remove from heat; add pear halves and allow to steep until cool. Place 2 pear halves, round side down, on individual dessert plates. Fill centers of pear halves with fresh blueberries and garnish with a mint leaf. Makes 4 Servings. Per Serving: 205 Cal; 1 g Total Fat; 33 g Carb; 00 mg
Cholesterol;
HAM WITH BLUEBERRY SAUCE 2 pounds fully cooked, center slice of ham, cut 1 inch thick Preheat oven to 350°F. Trim the fat from the edge of the ham slice, if necessary. Place the ham slice on a rack in a shallow baking pan and bake for 30 minutes. In a small saucepan, combine the cornstarch or arrowroot powder and water. Stir in the apricot jam, brown sugar, wine, and lemon juice. Cook over medium-low heat for 5 to 6 minutes until the sauce is thickened and bubbly. Stir in the blueberries and cook 2 to 3 minutes. Spoon the sauce over the ham and serve. Makes 6 (3-ounce) Servings. Sodium Alert! This recipe is definitely NOT recommended for those on sodium-restricted meal plans. We published it here to give you a variety of blueberry ideas and because it was in an American Diabetes Association publication. Per Serving: 224 Cal; 6 g Total Fat (2 g Sat Fat); 12 g Carb; 60 mg Cholesterol; 1463 mg Sodium; 27 g Protein; 1 g Dietary Fiber; 9 g Sugars. Exchanges: 1 Fruit; 4 Very Lean Meat; 1 Fat.
BLUEBERRY KAMUT AMBROSIA 1 cup kamut or wheat berries (or brown rice, cooked according to
Place kamut in a bowl and cover with water. Let soak overnight. Drain off water. Put kernels into saucepan and add enough water to cover. Bring to a boil; reduce heat and cover. Cook 30 minutes, or until tender. Pour kamut or cooked brown rice, if using, into a mixing bowl and refrigerate. Combine the rest of the ingredients. Stir into chilled kamut. Toss gently to mix. Serve chilled. Makes 4 Servings. Per Serving: 260 Cal; 4 g Total Fat; 52 G Carb; 1 mg
Cholesterol; 42 mg Sodium; 223 mg Potassium; 6 g protein. Exchanges: 2 Starch;
VERY BLUEBERRY MUFFINS Muffins: 1 cup oat flour Topping: 1 Tbsp sugar Place the flours, sugar, baking powder, and orange rind in a large bowl, and stir to mix well. Add the yogurt, orange juice, margarine or butter, and egg whites, and stir just until the dry ingredients are moistened. Fold in the blueberries. Coat the bottoms only of muffin cups with nonstick cooking spray, and fill three-fourths full with the batter. Sprinkle 1/4 teaspoon of sugar over the top of each muffin, and bake at 350°F for about 16 minutes, or just until a wooden toothpick inserted in the center of a muffin comes out clean. Be careful not to overbake. Remove the muffin tins from the oven, and allow to sit for 5 minutes before removing the muffins. Serve warm or at room temperature, refrigerating any leftovers not eaten within 24 hours. Makes 12 Muffins. Per Muffin: 141 Cal; 3 g Total Fat; 26 g Carb; 00 mg
Cholesterol; 165 mg Sodium; 4 g Protein; 3 g Dietary Fiber. Exchanges:
WHOLE-WHEAT BLUEBERRY
BARS Crust: 1-1/3 cups plus about 3 Tbsp whole-wheat pastry flour Blueberry Filling: 1/2 cup white sugar To Make Crust: Preheat oven to 350°F. Lightly oil or spray with nonstick cooking spray an 8- x 12-inch or 7- x 11-inch baking pan; set aside. In a large bowl, whisk together 1-1/3 cups of the flour, baking powder, baking soda and salt. In another bowl, beat together brown sugar, butter, oil, egg and vanilla with an electric mixer on high speed for about 1 minute, until smooth, making sure no lumps of brown sugar remain. Add the dry ingredients and stir with a wooden spoon until well blended. The dough will be quite firm. Transfer two-thirds of the dough to the prepared baking pan; cover the dough with a piece of plastic wrap and use it to press the dough into the bottom of the pan in an even layer. Remove the plastic wrap. Bake for 15 minutes, or until puffed and golden. Using your fingertips, gradually work enough of the remaining 3 Tablespoons flour into the remaining dough until it resembles coarse crumbs; set aside to use as the topping. To Make Filling: In a small bowl, stir together the sugar, flour and lemon zest. In a saucepan, combine blueberries and lemon juice; cook, stirring, over medium heat until the berries begin to exude juice. Add the sugar mixture and stir until the filling reaches a simmer and thickens. With a wooden spoon, push down the higher outside edges of the baked crust; pour the hot filling over it and spread all the way to the sides of the pan. Sprinkle the crumb topping over the top. Bake for 15 to 20 minutes longer, or until the topping is golden. Transfer the baking pan to a wire rack and let cool, covered with a kitchen towel to soften the crumbs slightly. Cut into bars. If desired, dust lightly with confectioners' sugar. Makes 15 Bars. Kitchen Hint: Store, covered, in the refrigerator for up to 3 days. Per Bar: 170 Cal; 4 g Total Fat (1 g Sat Fat); 33 g Carb; 18 mg Cholesterol; 135 mg Sodium; 2 g Protein. Exchanges: 2 Starch; 1 Fat.
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