SOURCE: Wild Blueberry Association

August 01, 2011 05:00 ET

Wild Blueberries

The Delicious Secret to a Healthy Freezer

MISSION, KS--(Marketwire - Aug 1, 2011) - (Family Features) One of the best ways to get more of nature's healthiest superfoods into your daily diet is to "think frozen." Frozen fruits and vegetables retain their nutritional value just as well as fresh. And when it comes to taste, one superfood is a freezer superstar: Wild Blueberries.

These delicious little blue powerhouses have superior antioxidant capacity compared with other fruits and veggies -- and they're available year-round in your grocer's freezer. Stock up and turn your own freezer into a daily source of health-promoting superfood. Studies show that Wild Blueberries may help combat cancer, heart disease and the effects of aging. Brain benefits include:
--Improving motor skills
--Reversing short-term memory loss

There's no real secret to eating healthy. Just have a ready supply of Wild Blueberries in your freezer so you can enjoy these delicious recipes any time, in any season. Get more wildly healthy recipes at

Wild Blueberries grow naturally in the fields and barrens of Maine and Canada, and are fresh frozen at the peak of their antioxidant power. You'll find them in your grocer's frozen food section -- they're easy and affordable all year-round.

Wild Blueberries pack a bigger antioxidant punch than their larger, cultivated cousins. And because they're smaller, they also freeze perfectly, maintaining superior color, texture and sweet and tangy flavor.

Sweet Wild Blueberry Omelet Rolls
Serves 4

2 cups frozen Wild Blueberries, thawed
1/2 cup Wild Blueberry jam
8 eggs
2 tablespoons light cream
4 tablespoons sugar
1 tablespoon flour
2 tablespoons butter
1 ounce chopped pistachio
Powdered sugar
Mint leaves

In small bowl, mix Wild Blueberries with Wild Blueberry jam to bind.

In a second bowl, beat eggs with cream, sugar and flour.

Place a 12-inch frying pan over medium heat and melt 1 tablespoon butter. Add half of the egg mixture and turn down heat in order to slowly cook eggs. Flip over the omelet. Place omelet on a plate, scatter half the Wild Blueberries on it and roll it up.

Prepare a second omelet from remaining butter, egg cream and Wild Blueberries. Cut omelets into pieces and sprinkle with pistachio and powdered sugar. Garnish with mint leaves as desired.

Nutritional Information per Serving: 410 calories, 18g fat, 170mg sodium, 53g carbohydrates, 1g fiber, 13g protein

Wild Blueberry Coconut Smoothie
Serves 4

3 cups frozen Wild Blueberries
4 tablespoons brown sugar
1 piece of fresh ginger (walnut-size), peeled and grated
13 ounces canned coconut milk, divided
1 teaspoon toasted, grated coconut, for garnish

Blend Wild Blueberries, brown sugar, ginger and 6 ounces coconut milk in blender until frothy. Pour remaining coconut milk into four glasses and slowly add Wild Blueberry mixture to each. Stir gently with a spoon to get a marbled white and blue look. Garnish with toasted coconut.

Nutritional Information per Serving: 280 calories, 20g fat, 15mg sodium, 29g carbohydrates, 5g fiber, 2g protein

Tandoori Chicken Sticks with Wild Blueberry Fig Sauce
Serves 4 as entrée or 12 as an appetizer

1 1/2 pounds boneless, skinless chicken breast
1 package Tandoori Tikka or Tandoori Chicken marinade
1/2 cup low-fat, plain yogurt
2/3 cup frozen Wild Blueberries
1/2 cup Wild Blueberry jam
1/2 cup chopped fresh figs (or substitute pears)
1/2 teaspoon orange zest
2/3 cup cooked red lentils
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon powdered coriander
1 tablespoon oil or cooking spray

Chop chicken into bite-sized chunks.

Stir together Tandoori Tikka and yogurt in medium bowl and add chicken. Cover and let marinate for at least 1 hour.

Sauce: Stir together Wild Blueberries and jam in a small saucepan. Rinse and chop figs. Add figs and orange zest. Cook sauce stirring until it just comes to a simmer. Remove from heat, cool slightly. Add lentils and season with salt, pepper and coriander.

Pre-heat oven to 425°F. Remove chicken from marinade and drain in a colander. Place chicken pieces in an oiled 11 x 13-inch glass baking dish, without allowing them to touch.

Roast 8 to 10 minutes until done. Place chicken on skewers. Serve with the Wild Blueberry dipping sauce. Traditionally accompanied by rice as an entrée.

Nutritional Information per Serving: 123 calories, 1g fat, 130mg sodium, 14g carbohydrates, 1g fiber, 14g protein, 30mg cholesterol

Veggie Sticks with Ricotta Wild Blueberry Dip
Serves 1

2 stalks celery
3 carrots
1/4 cup part-skim ricotta (or cream cheese)
1 ounce crumbled Gorgonzola
1 tablespoon Wild Blueberry juice
1 pinch grated orange peel
Freshly ground pepper
1/2 cup fresh Wild Blueberries

Wash celery and carrots and cut into sticks. Mix ricotta and Gorgonzola with Wild Blueberry juice. Season with grated orange peel and pepper. Gently stir in Wild Blueberries and place in bowl for dipping.

Nutritional Information per Serving: 351 calories, 17g protein, 14g fat, 43g carbohydrates, 737mg sodium, 44mg cholesterol

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