Blueberries seem to have it all - good looks, good taste and, particularly at this time of year, popularity. And now comes word that these little blue beauties are actually very good for you, too.
For such a small fruit, blueberries offer an impressive list of health benefits. According to the U.S. Highbush Blueberry Council:
Blueberries are among the fruits with the highest antioxidant activity, based on data from the USDA Human Nutrition Research Center on Aging. Antioxidants are thought to help protect the body against the damaging effects of free radicals and the chronic diseases associated with the aging process. Fresh fruits, including blueberries, contain many of these naturally occurring antioxidants such as vitamins C and E. In addition, blueberries contain anthocyanins and phenolics that can also act as antioxidants. Anthocyanins give blueberries their color and might be the key component of the blueberry's antioxidant and anti-inflammatory properties.
Researchers at Rutgers University in New Jersey have identified compounds in blueberries called proanthocyanidins that promote urinary tract health and reduce the risk of infection by preventing bacteria from adhering to the cells that line the walls of the urinary tract.
Those looking for a low-calorie snack need look no further than a cup of blueberries, which contains just 84 calories.
The newly touted health benefits of blueberries mean that you'll find them showing up more often in foods offered year-round on supermarket shelves. But with this sweet juicy fruit currently in its prime season, now is the perfect time to add them to your summer menu. Whether tossed onto breakfast cereal, blended into a smoothie, served in a salad or baked into a cake, fruit fans shouldn't miss this opportunity to get the blues.
GLAZED BLUEBERRY POUNDCAKE
This rich, dense poundcake is made even more so with the addition of fresh blueberries and a glaze of powdered sugar and apple juice. For a more assertive apple flavor, use cider instead of juice.
Coating the blueberries with flour before adding them to the batter helps keep them centered in the cake, rather than settling to the bottom.
1 3/4 cups all-purpose flour, plus 2 tablespoons
1 teaspoon baking powder
1/4 teaspoon salt
1/4 teaspoon cinnamon
3/4 cup (1 1/2 sticks) butter
1 cup sugar
3 eggs
1/2 teaspoon lemon juice
1/2 cup apple juice, plus 2 tablespoons
1 1/2 cups blueberries
2/3 cup powdered sugar
Preheat the oven to 350 degrees. Coat a loaf pan with baking or cooking spray.
In a medium bowl, whisk together the 1 3/4 cups flour, baking powder, salt and cinnamon. Set aside.
In a large bowl, use an electric mixer to cream the butter and sugar until light and fluffy. One at a time with the mixer on low, add the eggs and mix well. Add the lemon juice and 1/2 cup of apple juice, then mix well.
Add the dry ingredients and mix on low until just mixed.
Place the blueberries in a medium bowl and dust with the remaining 2 tablespoons of flour, tossing to coat them evenly. Add the berries to the batter, discarding any excess flour that does not adhere to the berries.
Use a rubber spatula to gently fold the berries into the batter. Transfer the batter to the prepared loaf pan. Bake 50 to 60 minutes, or until a toothpick inserted at the center of the loaf comes out dry.
Cool the poundcake in the pan for 15 minutes, then remove it and cool on a rack for 1 hour.
When ready to serve, cut the poundcake into thick slices and arrange on a platter. In a small bowl, whisk together the powdered sugar and remaining 2 tablespoons of apple juice. Drizzle the glaze over the slices.
- Associated Press
BLUEBERRY SUMMER SMOOTHIE
This perfect-for-summer smoothie is closer to a frappe than the health food-inclined drinks most people associate with the term. If you'd like to health it up, substitute low-fat vanilla frozen yogurt and low-fat milk.
1 cup blueberries
1 frozen banana
1 cup vanilla ice cream
1 tablespoon frozen orange juice concentrate
1/2 cup whole milk
Pinch salt
Pinch cinnamon
1/2 cup club soda
In a blender, combine the blueberries, banana, ice cream, orange juice concentrate, milk, salt and cinnamon. Puree until very smooth. Add the soda water and puree for 1 to 2 seconds, or until just mixed. Serve immediately.
- Associated Press
BLUEBERRY GRANITA
From Jim Denevan's "Outstanding in the Field: A Farm to Table Cookbook," Clarkson Potter, 2008
Blueberry granita offers all the cool, summer refreshment of ice cream in a healthier, easier package. The regular stirring of the granita as it freezes is a great job for the kids.
3 1/2 cups blueberries
1/2 cup superfine sugar
3/4 cup water
1 teaspoon lemon zest
1 tablespoon lemon juice
Creme fraiche or unsweetened whipped cream, for serving
In a food processor, combine 2 1/2 cups of the blueberries with the sugar. Process until very smooth.
Transfer the puree to a mesh strainer set over a medium bowl. Use a spoon to help press the juices out of the pulp. Discard the pulp.
Mix in the water, lemon zest and juice. Transfer the mixture to a shallow nonreactive baking dish and place in the freezer. Every hour, use a fork to stir the mixture, crushing and scraping it as ice forms.
After about 4 hours, when the mixture is evenly frozen and icy, scrape again with a fork to fluff the crystals. Spoon the granita into chilled serving glasses, then top with remaining blueberries and creme fraiche.
- Associated Press
BLUEBERRY PIE
Adapted from Cook's Illustrated magazine
Blueberry pies are among the easiest of fruit pies, because there's no chopping or cutting. Simply toss the berries with some sugar and seasonings, then pour into a pie shell and bake.
This recipe uses a fool-proof pie crust from Cook's Illustrated magazine, but a purchased crust would streamline this pie even more. Note that this dough will be more pliable and moist than traditional doughs, and as much as 1/4 cup of flour will be needed for rolling out.
For the crust:
2 1/2 cups all-purpose flour
1 teaspoon salt
2 tablespoons sugar
12 tablespoons (1 1/2 sticks) cold, unsalted butter, cut into 1/4-inch pieces
1/2 cup cold vegetable shortening, cut into 4 pieces
1/4 cup cold vodka
1/4 cup cold water
For the filling:
3 1/2 cups blueberries, washed and dried
3/4 cup sugar
Zest of 1 lemon
1 tablespoon lemon juice
1/4 teaspoon cinnamon
1/4 teaspoon cardamom
1 small green apple, peeled and grated
1 1/2 tablespoons quick-cooking tapioca
To make the crust, combine 1 1/2 cups flour, the salt and sugar in a food processor. Pulse several times to mix.
Add the butter and shortening, and process until the dough just starts to collect in uneven clumps, about 15 seconds. The dough will resemble cottage cheese curds and there should be no uncoated flour.
Scrape the bowl with a rubber spatula and redistribute it evenly around the processor blade. Add the remaining flour and pulse 4 to 6 times, or until the flour is evenly distributed through the dough.
Transfer the dough to a medium bowl, then sprinkle the vodka and water over it. Using the rubber spatula, mix the dough and liquid with a folding motion, pressing down on the dough until it is slightly tacky and sticks together.
Divide the dough into 2 even balls, then flatten each into a 4-inch disk. Wrap each disk in plastic wrap and refrigerate at least 45 minutes, and up to 2 days.
Meanwhile, to make the filling, combine the blueberries, sugar, lemon juice and zest, cinnamon, cardamom, grated apple and tapioca in a medium bowl. Toss lightly and let stand about 30 minutes.
Preheat the oven to 400 degrees. Lightly coat a 9-inch pie pan with cooking spray.
When the dough has chilled, roll out one round of dough to a roughly 12-inch circle on a well-floured counter. Transfer the dough to the prepared pie pan, leaving any excess dough overhanging the edge of the pan.
Transfer the blueberry filling and any juices to the pie shell, smoothing the filling into an even layer.
On a well-floured counter, roll out the second round of dough into a 10-inch circle. Place it over the pie, then fold the excess dough from the bottom crust over the top. Using your fingers, crimp together the two crusts.
Use a paring knife to cut several slits into the top of the crust, then place the pie on a baking sheet. Bake until the top crust is golden, about 20 to 25 minutes. Reduce the temperature to 350 degrees and bake for another 35 minutes.
Transfer to a wire rack and let cool 1 to 2 hours.
- Associated Press
BLUEBERRY-CHEESECAKE PARFAIT
Blueberry sauce:
2 cups blueberries, divided
1 to 2 tablespoons sugar
Pinch (less than 1/8 teaspoon) nutmeg
1 tablespoon water
Cheesecake layer:
6 ounces light cream cheese
3/4 cup light sour cream
1/2 cup confectioners' sugar
1/8 teaspoon vanilla extract
2 tablespoons skim milk
Combine 1 1/2 cups of blueberries with sugar, nutmeg and water in a small saucepan and set over medium-low heat. Cook, stirring occasionally, until blueberries burst and a syrupy sauce forms, about 6 to 8 minutes. Mash blueberries lightly with spoon and let cool slightly. Stir in remaining 1/2 cup uncooked blueberries and set aside to cool.
Combine cream cheese and sour cream in a medium bowl and blend with an electric mixer until smooth. Add confectioners' sugar and vanilla, and again blend until smooth. Add milk, blend, and set aside.
Make several layers of blueberry sauce and cheesecake filling in parfait or wine glasses. End with a little sauce spooned over last layer of cheesecake filling. Refrigerate until serving. Makes 4 servings.
- McClatchy-Tribune
BLUEBERRY-YOGURT PANCAKES
1 1/3 cups all-purpose flour
3 tablespoons sugar
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1 egg
8 ounces fat-free plain yogurt
1/2 cup skim milk
1 tablespoon canola oil
1/2 teaspoon vanilla
1 1/2 cups blueberries, washed and patted dry
In a bowl combine the flour, sugar, baking powder, baking soda and salt. In a separate bowl, lightly beat the egg; add the yogurt, milk, oil and vanilla. Stir the yogurt mixture into the flour mixture until just smooth. (Avoid overworking the batter). Stir in the blueberries.
Place a dry, nonstick skillet or griddle over medium heat. (Optionally, melt butter in the skillet.) For each pancake, spoon about 1/4 cup batter onto the hot skillet, taking care to not crowd the pancakes; turn when tops are covered with bubbles and edges look cooked. Repeat in several batches, keeping pancakes warm in a 200-degree oven, if desired. Makes 6 servings.
- McClatchy-Tribune
BLUEBERRY-PEACH SMOOTHIE
2 peaches, sliced
1 cup blueberries
1 (8-ounce) cup nonfat vanilla yogurt
1 tablespoon honey
3 to 4 ice cubes
Combine all ingredients in a blender and puree. Makes 2 servings. For thicker smoothies, use more ice cubes.
TIP: Look for large, plump berries - they'll be sweeter. Wash blueberries just before serving to preserve their flavor and nutrition as long as possible.
- McClatchy-Tribune
CHILLED BLUEBERRY SOUP
Adapted from a recipe from Carolyn McConnell of Michigan City, Ind.
2 1/2 pints fresh blueberries
1 3/4 cups cold water
1 cup freshly squeezed orange juice
3/4 cup dry red wine
1/3 cup sugar
2 teaspoons grated orange zest
Whipped cream, optional
Place 2 pints of the blueberries, water, orange juice, wine, sugar and zest in a medium saucepan over medium heat; heat to a boil. Lower heat to a simmer; cook, stirring occasionally, until blueberries break down, about 7-8 minutes. Remove from heat; puree in a food processor. Refrigerate at least 2 hours.
Divide soup among 8 bowls; divide the remaining 1/2 cup of the blueberries among the bowls. Top each with whipped cream, if desired.
- McClatchy-Tribune
