Their deep, rich color and juicy, tart-sweet flavor make blueberries one of summer's most perfect fruits. But there's a lot more to blueberries than meets the eyes and the taste buds. These little berries are packed with natural substances that provide a variety of health benefits.
One of the oldest known fruits, blueberries were long cherished for their medicinal value. We now know that blueberries are one of the best sources of antioxidants, substances that can slow the aging process and reduce cell damage that can lead to cancer.
When selecting berries, look for those that are dark blue with a frosty bloom. They can be stored in the refrigerator for up to two weeks, but don't wash them until you are about to use them, otherwise they'll get mushy. Blueberries require no pitting, peeling, coring or cutting, so they're perfect for laid-back summer meals any time of day.
Sprinkle a half-cup of blueberries on your breakfast cereal, or use them to top a warm English muffin that's been spread with softened light cream cheese. Toss them into a chicken salad dressed with lowfat lemon yogurt. Make a fruit combo salad with watermelon cubes, kiwi slices and blueberries. Or, add blueberries to a colorful salad of mixed greens, a little lowfat feta cheese and sliced strawberries, and toss with vinaigrette dressing.
For a cool treat, combine 1 1/4 cup blueberries, 1 cup chilled orange juice, 2 cups plain, low-fat or fat-free yogurt and 1/4 cup low-fat or fat-free milk in a blender. Blend until smooth and serve this purple smoothie in tall glasses. For dessert, top a bowl of blueberries with low-fat yogurt, drizzling sugar or honey over the top, if desired. Or, pair blueberries with lemon sherbet - delicious!
Fruit Salsa Quesadillas
- 1 cup chopped peeled peaches
- 1 quart strawberries, hulled and diced
- 1 cup blueberries
- 1 Tbsp. chopped fresh cilantro
- 1 Tbsp. honey
- 1/4 cup sliced green onions (scallions)
- 12 8-inch flour tortillas
- 1-1/2 cups shredded part-skim mozzarella cheese
- Preheat oven to 475 degrees.
- Place peaches, berries, cilantro, honey and green onions in a medium bowl and mix well.
- In the center of a tortilla, place 2 tablespoons cheese and about 1/4 cup salsa. Fold over and place a toothpick at the end to hold the tortilla together. Repeat with remaining tortillas.
- Place filled tortillas on a baking sheet and bake for about 4 to 7 minutes or until lightly browned and the cheese is melted. Serve immediately.
Makes 12 servings, each containing 232 calories and 6 grams of fat.
Source: AICR
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