They're esthetically pleasing which makes them great decorations to give that final touch to all types of dishes at breakfast, lunch and dinner. Blueberries contain a wealth of nutrients making them true allies to your diet.
Fresh or frozen, a cup of this fruit contains only 80 calories. They are a source of dietary fiber, vitamin C and magnesium. According to the U.S Department of Agriculture, they also contain antioxidants, which aid in cellular rejuvenation.
When it comes to cooking, blueberries are a very versatile fruit and can be included, raw or cooked, in sweet or regular dishes. A great way to use them this holiday season is to make a sweet and sour sauce that goes perfectly with pork, turkey or chicken.
The culinary possibilities are infinite. Below, you have two recipes taken from the U.S. Highbush Blueberry Council to perfect your first course and dessert for ringing in the New Year.
BLUEBERRY SALAD WITH SHRIMP AND LEMON VINAIGARETTE
Ingredients:
- 1/4 cup vegetable oil
- 2 tablespoons lemon juice
- 1 teaspoon sugar
- 1/8 teaspoon salt
- 1/8 teaspoon ground red pepper
- 12 ounces of medium sized shrimp, peeled and deveined
- 6 cups mixed lettuce greens
- 1 1/2 cups fresh blueberries
- 1/3 cup toasted nut pieces
- 1/3 cup peas, cooked and cooled
- 1/3 cup crumbled feta cheese
In a small bowl, beat vegetable oil, lemon juice, sugar, salt and red pepper. Put 3 tablespoons of vinaigrette into a large salad bowl; add shrimp to the vinaigrette and let shrimp soak for 5 minutes. Then, add lettuce and blueberries and mix with shrimp. Divide the salad into equal parts and serve on four plates. Add nuts, peas and cheese to each plate. Finally, pour the rest of the vinaigrette over each plate.
Recipe yields:4 servings
Per serving:370 calories, 15 g carbohydrates, 25 g total fat, 4 g saturated fat.
PEARS WITH BLUEBERRIES
Ingredients:
- 4 ripe, firm pears, cut in half, peeled and without seeds
- 1 cup dry white wine or white grape juice
- 1/4 cup sugar
- 3 strips of lemon rind
- 1 cup fresh or frozen blueberries
- 1 tablespoon lemon juice
Place pears, flat side down, in a small pan. In a small bowl, mix wine with sugar until the sugar dissolves. Then add the mixture to the pan with the lemon rind. Bring to a boil. Reduce to low heat, cover and boil for about 5 to 7 minutes or until the mixture is smooth. Take the pears out and put them in a medium-sized bowl. Discard the lemon rind. Then add blueberries and lemon juice to the boiling mixture. Pour mixture on top of pears. Divide the dessert among 4 dessert plates or wine glasses to serve. Decorate with mint leaves if desired.
Recipe yields:4 servings
Per serving:121 calories, 31 g carbohydrates, 0.5 g total fat, 0 g saturated fat
