So what’s in season?
The answer is many summer fruits, but my favorites are vitamin C rich berries for their juiciness, taste and outstanding food value.
Deep-coloured blueberries land in my shopping basket because I always try to choose what is fresh and somewhat local. Blueberries protect us from free radicals and inflammation and are high in fibre and antioxidants, which help to protect our skin from the sun, along with a great mineral sunscreen of course.
Other studies have shown that eating blueberries helps with weight loss, so give me a giant bowl please.
I love to grab a handful as I am passing through the kitchen. It’s great to enjoy a few frozen berries on the tongue when you need cooling. It’s easy to add blueberries to yogurt or use blueberries in your cereal and also you can add them to your entrees and desserts.
Grilled Chicken Salad with Blueberry Greens
- 4 tbsp. oil 60 mL
- 1 minced garlic clove or 1/4 tsp./1 mL garlic seasoning
- 1 tsp. salt 5 mL
- 1 tsp. pepper 5 mL
- 4 chicken breasts
Dressing:
- 1/4 c. oil 60 mL
- 1/ 4 c. blueberry jam 60 mL
- 2 tbsp. maple syrup 30 mL
- 2 tbsp. balsamic vinegar 30 mL
- 1/4 tsp. ground mustard 1 mL
- 1/8 tsp. salt .5 mL
- dash pepper
Salad:
- 8 c. fresh salad greens of your choice (I like romaine lettuce) 2 L
- 1 c. fresh blueberries 250 mL
- 1/2 c. mandarin oranges, drained 125 mL
- 1 c. feta or parmesan cheese 250 mL
- 1/4 c. bacon bits or nuts like pecans or walnuts, optional 60 mL
In a large resealable container, combine the oil, garlic, salt, pepper; add the chicken and marinate for at least 30 minutes in the refrigerator.
Combine the dressing ingredients and chill until ready to use.
Remove the chicken from the marinade and grill. When cooked through, cut the meat into slices.
In a large bowl, mix the fresh greens and toss with the chicken slices, blueberries, oranges, feta and bacon bits or nuts if desired. Drizzle with dressing and toss.
You could substitute any grilled meat of your choice, such as steak or pork, and also serve the meat on the side rather than tossing into the salad if desired.
Fresh Blueberry Muffins
Such a moist muffin filled with juicy berries.
- 1/2 c. butter, softened 125 mL
- 1 c. granulated sugar 250 mL
- 1/2 c. milk 125 mL
- 2 large eggs
- 2 tsp. vanilla extract 10 mL
- 2 c. all-purpose flour 500 mL
- 2 tsp. baking powder 10 mL
- 1/2 tsp. salt 2 mL
- 2 1/4 c. blueberries 560 mL
- 2 tbsp. sugar to sprinkle on top of the batter, optional 30 mL
Preheat oven to 375 F (190 C). Prepare a muffin pan.
In a large mixing bowl, mix the butter and sugar. Beat on medium for approximately 1 1/2 minutes. Then add the eggs one at a time, beating well after each addition. Then add in the vanilla.
In another mixing bowl, stir together the flour, baking powder, baking soda and salt.
Gradually add the flour mixture to the butter mixture, alternating with the milk. Fold the dry ingredients into the wet, mixing until well combined, being careful not to over mix.
Gently fold in the berries.
Fill muffin cups almost to the top and sprinkle the batter with the additional sugar if desired. Bake for about 30 minutes, or until risen, golden and a toothpick inserted in the centre comes out clean.
Enjoy the muffins warm from the oven, or remove them to a rack to cool. Makes 12 large muffins.
Store the muffins in a sealable container with a paper towel on the bottom to absorb and extra moisture. Source: adapted from .
Blueberry Kuchen
A little dessert square or tea time treat.
- 1 1/2 c. all-purpose flour 375 mL
- 3/4 c. sugar 175 mL
- 2 tsp. baking powder 10 mL
- 1 1/2 tsp. grated lemon zest 7 mL
- 1/2 tsp. ground nutmeg 2 mL
- 1/4 tsp. salt 1 mL
- 2/3 c. milk (not low fat) 160 mL
- 1/4 c. butter, melted 60 mL
- 1 large egg, room temperature, beaten
- 1 tsp. vanilla extract 5 mL
- 2 c. fresh or frozen blueberries 500 mL
Topping:
- 3/4 c. sugar 175 mL
- 1/2 c. all-purpose flour 125 mL
- 1/4 c. butter, melted 60 mL
Preheat the oven to 350 F (180 C).
In a bowl, combine the first six ingredients. Add milk, butter, egg and vanilla. Beat for two minutes or until well blended.
Pour into a greased 13×9 inch (22 X 33 cm) baking dish. Sprinkle with blueberries. In a bowl, combine the sugar, flour and butter. Toss with a fork until crumbly; sprinkle over blueberries.
Bake for 40 minutes or until lightly browned. Serve as a square or add a dollop of whipped or ice cream to the top and serve as dessert. Makes six to eight servings.
Blueberry Grunt
This dessert was served to me at a summer barbecue. My first thought was why is this delicious concoction called a “grunt”? When the cooked fruit in the recipe starts to make its way through the dough topping, it makes a grunting sound. It is a great way to have fun with summer cooking.
- 4 c. fresh blueberries 1 L
- 1 c. sugar 250 mL
- 1 c. water 250 mL
- 1-1/2 c. all-purpose flour 375 mL
- 2 tsp. baking powder 10 mL
- 2 tbsp. grated orange zest 30 mL
- 1/2 tsp. ground cinnamon 2 mL
- 1/4 tsp. ground nutmeg 1 mL
- 1/4 tsp. salt 1 mL
- 3/4 c. milk 175 mL
- heavy whipping cream or ice cream, optional
In a skillet that can be covered, combine the blueberries, sugar and water. Bring to a boil. Once bubbling, turn down the heat to low and simmer, uncovered, for 20 minutes, stirring occasionally.
In a mixing bowl, combine the next six ingredients, then stir in the milk just until moistened (dough will be stiff). Drop by the spoonful over blueberries. Do not spread; instead add random little islands.
Cover and cook 10-15 minutes or until dumplings are puffed up and test done with a toothpick. Serve warm with a dollop of ice cream or whipped cream.
Note: If you found a great deal on seasonal fresh berries or the ones you have at home have seen better days, simply freeze them to use at a later date. First, pick out any stems or damaged berries and then put them in a single layer on a parchment-lined baking sheet. Place the tray in the freezer until the berries are solid, two to four hours.
After they’re frozen, transfer to an airtight container or reusable freezer bag and place back into the freezer to make into fabulous food offerings later.
Jodie Mirosovsky is a home economist from Rosetown, Sask., and a member of Team Resources. Contact: [email protected].
