7 Blueberries Recipes: Fruity Salad & Smoothies to Boost Energy 2022

Blueberries have been cultivated for centuries, particularly by many Native American tribes. Once called “star berries,” they were thought to have been divine gifts bestowed upon the tribes in times of famine. The fruit was used for dyes and medicines, and was even made into an interesting type of blueberry beef jerky. Blueberries are pale-greenish at first, then reddish-purple, and finally indigo when ripe. Blueberries have a protective light powdery coating on the skins and tend to last longer than other berry varieties. 

Fresh blueberries are available for nearly eight months of the year from producers across the United States and Canada—most are sold fresh, but frozen blueberries are also popular. North America is the world’s leading blueberry producer, accounting for nearly 90% of the world’s production presently.

Blueberries have a diverse range of micronutrients, with notably high levels of the essential dietary minerals manganese, vitamin B6, vitamin C, vitamin K, and dietary fiber. Especially in wild species, blueberries contain antioxidant pigments and various phytochemicals, possibly helping to reduce risks of some diseases, including inflammation and cancer. Blueberries contain silicon, which helps rejuvenate the pancreas. They are also good for diabetic conditions. 

Select blueberries that are firm, dry, plump, and smooth-skinned. Berries should be deep-purple blue to blue-black; reddish berries aren’t as ripe but can be used in cooking. 

http://www.blueberry.org/blueberries.htm, www.wikipedia.org, www.fruitsandveggiesmatter.gov, www.organicfacts.net, www.health-care-clinic.org 

Image by Michelle Meiklejohn / FreeDigitalPhotos.net

Greens with Blueberry, Feat and Almonds

Ingredients:

2 tablespoons vegetable oil

1 tablespoon white balsamic vinegar

1/2 teaspoon Dijon mustard

1 pinch salt

1 pinch pepper

8 cups mixed baby greens

1/2 cup fresh blueberries

1/2 cup feta cheese, crumbed

1/4 cup toasted sliced almonds

Directions:

1 In a large bowl, whisk together oil, vinegar, mustard, salt and pepper. Add greens; toss to coat.

2 Divide salad among plates. Sprinkle with blueberries, feta cheese and almonds.

Servings:4

Ginger Blueberry-Melon Toss

Ingredients:

1/2 tablespoon honey

1 tablespoon fresh lime juice

1/2 teaspoon lime zest

1/8 teaspoon ground ginger

2 cups blueberries

1 cup diced cantaloupe

Directions:

1 In a large bowl combine honey, lime juice, lime peel and ginger until well blended. Add blueberries and cantaloupe. Toss to coat.

2 Serve at room temperature or chilled over ice cream, pound cake, cut up fruit, etc.

Servings: 4

Blueberry Couscous Salad

Ingredients:

1/2 tablespoon honey

1 tablespoon fresh lime juice

1/2 teaspoon lime zest

1/8 teaspoon ground ginger

2 cups blueberries

1 cup diced cantaloupe

Directions:

1 In a large bowl combine honey, lime juice, lime peel and ginger until well blended. Add blueberries and cantaloupe. Toss to coat.

2 Serve at room temperature or chilled over ice cream, pound cake, cut up fruit, etc.

Servings: 4

Blueberry Smoothie

Ingredients:

1/2 cup low-fat yogurt or 1/2 cup nonfat yogurt

1/2 cup frozen blueberries

1/4 cup orange juice

Prep Time: 5 mins

Total Time: 5 mins

Directions:

Place all in blender and blend till thick and smooth.

Servings: 1

Blueberry and Raspberry Freeze

Ingredients:

1/2 cup frozen blueberries

1/2 cup frozen raspberries

1/2 cup nonfat yogurt or 1/2 cup low-fat vanilla yogurt

3/4 cup ice water

1 tablespoon ground flax seed

Prep Time: 5 mins

Total Time: 5 mins

Directions:

1. Place all into a blender and blend till frosty smooth.

2. Enjoy.

Servings: 2

Whole Wheat Blueberry Pancakes

Ingredients:

1 1/4 cups whole wheat flour

2 teaspoons baking powder

1 egg

1 cup milk, plus more if necessary

1/2 teaspoon salt

1 tablespoon artificial sweetener

1/2 cup blueberries

Prep Time: 5 mins

Total Time: 13 mins

Directions:

1. Sift together flour and baking powder, set aside. Beat together the egg, milk, salt and artificial sweetener in a bowl. Stir in flour until just moistened, add blueberries, and stir to incorporate.

2. Preheat a heavy-bottomed skillet over medium heat, and spray with cooking spray. Pour approximately 1/4 cup of the batter into the pan for each pancake. Cook until bubbly, about 1 1/2 minutes. Turn, and continue cooking until golden brown.

Servings: 5

Purple Monstrosity Fruit Smoothie

Ingredients:

2 frozen bananas, skins removed and cut in chunks

1/2 cup frozen blueberries

1 cup orange juice

1 tablespoon honey (optional)

1 teaspoon vanilla extract (optional)

Prep Time: 5 mins

Total Time: 5 mins

Directions:

Place bananas, blueberries and juice in a blender, puree. Use honey and/or vanilla to taste. Use more or less liquid depending on the thickness you want for your smoothie.

Servings: 5