Blueberries contain one of the highest concentrations of antioxidants of all fruits. Try these delicious recipes to get your daily dose of this superfood.
Ingredients and Method
Blueberries contain one of the highest concentrations of antioxidants of all fruits. Try these delicious recipes to get your daily dose of this superfood.
Blueberries contain one of the highest concentrations of antioxidants of all fruits, offering protection against degenerative diseases like immune dysfunction, cataracts, cancer, cognitive impairment and macular degeneration, as well as urinary tract infection.
> Research suggests that blueberries may help improve vision, clear arteries and strengthen blood vessels, and assist with memory enhancement.
> Blueberries contain health-promoting phytochemicals: plant antioxidants that guard against ageing.
> Choose berries that are plump, deep purple to blue-black with a silvery sheen called a “bloom”.
> Berries are best stored in the fridge.
SHORT ORDER
> Stir a handful of blueberries into a tub of plain, fat-free yoghurt for a quick and healthy treat.
> Add a handful to your breakfast cereal or fruit salad.
> Buy a tub of fat-free frozen yoghurt, allow to soften slightly and stir in a couple of handfuls of berries and something suitably alcoholic. Refreeze and serve as a “dotty” dessert.
> Toss berries and ice cubes into a blender with fat-free milk, frozen yoghurt or fruit juice. Blitz and drink as a great healthpromoting smoothie.
> Whip up a batch of Blue Pine Smoothies using: 1 C (250 ml) fresh or frozen blueberries (or mix with strawberries), 1 C (250 ml) fat-free, plain yoghurt and 1 C (250 ml) pineapple juice. Blend until smooth. Serves 4.
> Pan fry chicken breasts until done. Remove and set aside. Using the same pan, add a handful of blueberries and a splash of balsamic vinegar or verjuice. Cook for a minute, season and serve on a bed of rocket (pictured left).
> Whip up a delicious Purple Granite to enjoy as a refreshing dessert with (or without) a splash of vodka. Pour 4 C fresh blueberries with 11/2 t (7,5 ml) lemon zest into 1 C (250 ml) water. Bring to the boil over a high heat, then reduce temperature and simmer until berries are soft. Strain mixture through a sieve. Stir in 1 T (15 ml) fresh lemon juice and set aside to chill. Next, bring 1 C (250 ml) sugar and 1 C (250 ml) water to the boil. Reduce heat and simmer to dissolve sugar — this should take about 2–3 mins. Chill. Stir the cooled sugar syrup into the puree; pour into a shallow dish and freeze, until ice crystals form. Whisk or mash with a fork and refreeze.
> Sweeten fat-free, smooth cottage cheese with a little castor sugar, stir in a handful of berries and use to top hot, toasted crumpets.
> Blueberry chutney is fantastic with roasted chicken, turkey or pork. Mix 3 C (750 ml) frozen or fresh blueberries, 1 C (250 ml) red currant jelly, 1/2 C (50 ml) balsamic vinegar, 1 t (5 ml) grated lemon zest, 1 t (5 ml) fresh grated ginger and 1/2 t (2,5 ml) black pepper together in a medium saucepan. Bring to the boil, uncovered, stirring frequently, until slightly thick — for about 20 mins. Pour into sterilised bottles, store in the fridge and serve as needed.
> Make a simple blueberry or mixed berry ice cream. Soften a tub of good-quality vanilla ice cream. In a bowl, lightly crush 2 C (500 ml) of fresh or frozen blueberries, (or a mixture of berries). Stir into ice cream, creating a marbled effect, and refreeze.
> Make a warm blueberry sauce to go with the blueberry ice cream. Heat 3 T castor sugar and 1/2 C water in a heavy pan. Add 2 C (250 ml) blueberries and 1 T (15 ml) lemon juice and cook gently for 2–3 mins until coated in syrup. Serve warm with English muffi ns and goat’s cheese. Allow to cool and use syrup to make cocktails or whizzed in smoothies.
> Stir berries into your favourite blinis recipe and serve with grilled prosciutto for a sexy brunch dish.
