Recipes
Blueberry
Soup
Bountiful Blueberry Recipes
If you love blueberries, click
on the links below for dozens more ways to serve them:
The Benefits of Blueberries
The Hidden Charms of Blueberries
Blueberry Tips
When buying blueberries, choose ones that are
firm, uniform in size and deep blue with a silvery frost. Avoid wrinkled berries or leaky
packages. For optimum taste, berries should be used as soon as possible, but can be kept
refrigerated up to two weeks.
Refrigerate berries in containers that are not tightly sealed so
air can circulate and help prevent mold from developing. And don’t wash them until
you are about to use them, or they'll get mushy. To preserve their flavor, don't soak them
- just rinse.
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July is
National Blueberry Month and there’s much to celebrate.
Blueberries are versatile and full of nutrients. Served simply in
a bowl with milk, they make a good breakfast. They work in both sweet baked goods and
savory sauces. They add color, texture and flavor to salads. They even make good soup. One of the oldest known fruits, blueberries
always have been valued for their medicinal properties. These little berries are packed
with natural substances that provide a variety of health benefits.
Modern science has found that blueberries contain compounds such
as anthocyanins that help to protect against many chronic diseases. Anthocyanins (from two
Greek words meaning "plant" and "blue") are responsible for the
intense blue color of the berries. Blueberries are loaded with such antioxidants,
substances that can reduce cell damage that could lead to cancer, as well as slow the
aging process.
Blueberries are low in fat, sodium free and a source of fiber,
beta-carotene and vitamin C, and potassium. A one-cup serving of fresh blueberries
contains 5 grams of fiber - more than most fruits and vegetables - all for just 80
calories.
Blueberries were in the United States before the colonists.
Native Americans ate wild blueberries fresh and also dried them in the sun to use later.
Early colonists enjoyed fresh blueberries and also added them to soups and stews.
Toss a handful of fresh berries into your breakfast cereal, or
use them to top a warm English muffin spread with light cream cheese. Purée them in a
blender with reduced-fat yogurt or milk for a powerhouse smoothie. Mix them into a chicken
salad, or use them to add color and flavor to a summer fruit salad.
AICR
BLUEBERRY SOUP
A cold blueberry soup is a refreshing summer treat.
Recipe from the AICR.
1 bag (16 oz.) frozen blueberries, defrosted
2 cups fat-free or low-fat buttermilk
1/2 to 3/4 cup orange juice (preferably fresh), or to taste
2 Tbsp honey, or to taste
Zest of 1 navel orange
1/2 tsp cinnamon (optional)
1 cup diced fresh fruit (strawberries, peaches, nectarines, mango, or a mixture of
any or all)
1/2 cup crème fraîche* and 12 small mint leaves, for garnish (optional)
*As a substitute for crème fraîche,
combine together 1/2 cup reduced-fat sour cream with a small amount of superfine sugar, to
taste. Note: Optional ingredients are NOT included in the nutritional analysis!
In a blender, purée blueberries and
half the buttermilk until completely smooth. Add remaining buttermilk, orange juice, honey
and cinnamon (if using). Process until mixture is smooth.
Chill soup at least 30 minutes or
overnight. About 30 minutes before serving, remove soup from refrigerator and let stand.
Just before serving, divide fruit among 6 shallow soup bowls. Gently add soup base to each
bowl. For garnish, gently spoon a dollop of crème fraîche (or a substitute, see below)
in the center of each serving, top with diced fruit and surround with 3 mint leaves. Serve
immediately. Makes 6 Servings.
Per Serving: 165 Cal; 1 g Total Fat (<1 g Sat Fat); 35 g Carb; 131 mg
Sodium; 5 g Protein; 4 g Dietary Fiber. Exchanges: 1 Fruit; 1 Other Carb.
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