July is chock-full of reasons to celebrate. We’re going to focus on two: National Blueberry Month, and National Grilling Month. Both are fun, delicious, and offer ways to eat food that can help manage and prevent diseases such as cancer, diabetes and heart disease.
Checking In: The Celebration Began Last Week
Did last week’s posting inspire you to pick up some blueberries as you grocery shopped? July is peak blueberry season; you can find them in grocery stores and farmers markets everywhere. Why not pick some up today?
For further inspiration, check out my appearance on WTNH’s CT Style program. It was a great opportunity to promote upcoming events for The American Diabetes Association, as well as showcase one of the blueberry recipes you see below.
A Bumper Crop of Blueberry Recipes!
These recipes show you how you can enjoy blueberries all day long. Have low-fat muffins for breakfast (with a dab of peanut butter for protein), snack on a little granola in the afternoon, then enjoy a super foods dinner of salmon with a blueberry salsa and a bowl of berries with almond cream for dessert. After eating this healthfully, get ready to feel your best!
When shopping for blueberries, you want them to look smooth and unblemished with a waxy sheen. Check the package for stains and wetness – you want dry berries. Store them in the refrigerator and don’t wash until you’re ready to use them. Check out the recipes below! [download the printable pdf]
Low-Fat Blueberry Muffins
Makes 12 muffins
Adapted From The Ultimate Muffin Book
1 cup nonfat milk
¾ cup rolled oats (not quick-cooking)
2 teaspoons apple cider vinegar
Nonstick spray or paper muffin cups
1 ½ cups plus 1 tablespoon all-purpose flour
2 teaspoons baking soda
½ teaspoon salt
1 pint blueberries
1/3 cup packed Splenda Brown Sugar blend (or ¾ cup regular brown sugar)
¼ cup canola oil
1 large egg, lightly beaten, at room temperature
1 teaspoon vanilla extract
Combine the milk, oats and vinegar in a large bowl; stir until well blended. Let the mixture stand undisturbed at room temperature for 20 minutes. The milk will thicken and sour.
Position the rack in the center of the oven and preheat oven to 400º. Prepare the muffin tins by spraying the insides and tops with cooking spray, or lining with muffin cups.
Whisk 1 ½ cups all-purpose flour, the baking soda, and salt in a small bowl until well-combined. In a second small bowl, mix the berries and the remaining 1 tablespoon of flour until the berries are well-coated. Set both bowls aside.
Using a wooden spoon, stir the brown sugar blend or brown sugar, oil, egg and vanilla into the oat mixture until uniform and somewhat smooth. Stir in the flour mixture until moistened. Gently fold in the coated berries, taking care not to break them up.
Fill the prepared tins three-quarters full. Use additional greased tins for any leftover batter. Bake for 25 minutes, or until the muffins are lightly browned with flat, cracked tops.The muffins should be firm to the touch.
Set the pan on wire rack and cool for 10 minutes. Gently tip each muffin to one side to make sure it isn’t stuck. If one is, gently rock it back and forth to release it. Remove all muffins and cool completely before storing in an airtight container. Can be frozen.
Fruity Granola
Makes 12 servings
Adapted from Canyon Ranch Cooks
1 1/2 cup rolled oats
1/2 cup oat flour
1 tablespoon brown sugar
3 tablespoons minced cashews
Pinch cinnamon
Pinch sea salt
2 tablespoons apple juice concentrate
1 tablespoon pineapple juice concentrate
1/4 cup lite coconut milk
2 tablespoons honey
1 tablespoon pure vanilla extract
3/4 teaspoon cashew butter
1 tablespoon maple syrup
1/4 cup golden raisins
1/4 cup dried cranberries
1/3 cup dried cherries
1/4 cup dried blueberries
1/3 cup roasted and chopped almonds
1/3 cup roasted and chopped hazelnuts
Preheat oven to 250°. Lightly coat a sheet pan with canola oil.
Combine oats, oat flour, brown sugar, cashews, cinnamon and salt in a medium bowl and mix well. Combine apple juice concentrate, pineapple juice concentrate, coconut milk, honey, vanilla extract, cashew butter and maple syrup in a small bowl and mix well. Add to dry mixture and mix until ingredients are moist.
Spread mixture onto sheet pan and bake for 45 minutes to 1 hour, stirring after 25 minutes to allow for even cooking. Remove from oven and cool on sheet pan. Break apart while still slightly warm and add dried fruit and remaining nuts.
Makes 12 (2-ounce) servings, each containing approximately:
200 calories
32 g carbohydrate
6 g fat
0 mg cholesterol
4 mg protein
36 mg sodium
3 g fiber
Salmon with Blueberry Mango Salsa
Serves 4
Adapted from Canyon Ranch Nourish
Blueberry Mango Salsa:
1/3 cup diced mango
1/3 cup blueberries
2 tablespoons minced red onion
2 tablespoons minced red bell pepper
1 tablespoon chopped, fresh cilantro
1 tablespoon fresh lime juice
1/2 teaspoon minced jalapeños
2 teaspoons evaporated cane juice
1/4 teaspoon sea salt
4 4-ounce salmon fillets
Pinch sea salt
Pinch freshly ground black pepper
1/2 teaspoon extra virgin olive oil
In a medium bowl combine all ingredients for blueberry salsa and mix. Set aside.
Heat a large skillet over medium-high heat. Season salmon with salt and pepper and place in skillet with oil and sear 3 to 5 minutes on both side or until salmon is cooked.
Serve each salmon fillet with ¼ cup of salsa.
Makes 4 servings, each containing approximately:
210 calories
6 g carbohydrate
10 g fat
74 mg cholesterol
23 g protein
221 mg sodium
1 g fiber
Blueberries with Almond Cream
Serves 4
from The Diabetes Food & Nutrition Bible
2 cups fresh blueberries
½ cup reduced-fat cream cheese (Neufchâtel)
1 tablespoon fat-free milk
1 tablespoon powdered sugar
¼ teaspoon almond extract
2 tablespoons toasted sliced almonds
Divide the blueberries among four dessert dishes.
Using electric beaters, cream together the cream cheese, milk and sugar until smooth. Add the extract and mix 10 seconds more. Fold in the almonds.
Serve the blueberries with a dollop of almond cream.
Exchanges: 1 Fruit, 1½ Fat
142 calories
75 calories from fat
8g total fat
4g saturated fat
20mg cholesterol
127mg sodium
14g carbohydrate
2g dietary fiber
8g sugars
4g protein
Next Week
It’s National Grilling Month!
The Weeks Ahead
Healthy Cook-Outs
Recipes
Great Cookbooks
Tags: blueberries, disease prevention, Recipes
