9 Delicious and Healthy Foods That Contain Blueberries ...

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COMMENT

It's summer time and that means it's time to prepare ourselves for delicious and healthy foods that contain blueberries! Blueberries are a super food- high in vitamin C, E and other antioxidants. Because they are in season, they should be used as much as possible! I have complied a list of different foods that contain blueberries - some of them I have made and some of them I am eager to try! I hope you enjoy!

1. Blueberry Muffins

We all love muffins - those freshly baked, warm, bursting with sweet juices, treat! They are definitely one of my favorite foods that contain blueberries. Unfortunately muffins are also high in sugar content and calories. Here is a healthy recipe for blueberry muffins that will have you reaching for your muffin tins as soon as possible!

Ingredients:

β€’ 1 1/2 cups whole wheat flour

β€’

β€’ 2 tablespoons toasted wheat germ

β€’ 2 teaspoons baking powder

β€’ 1/2 teaspoon salt

β€’ 2 eggs or 1/2 cup fat-free liquid egg substitute

β€’ 1 cup low-fat plain yogurt

β€’ 1/4 cup packed brown sugar

β€’ 2 tablespoons canola oil

β€’ 1 1/2 cups fresh or thawed frozen blueberries

β€’

Directions:

Preheat the oven to 375Β°F. Coat a 12-cup muffin pan with cooking spray.

In a large bowl, whisk together the flour, wheat germ, baking powder, and salt.

In a small bowl, whisk together the eggs or egg substitute and yogurt. Whisk in the sugar and oil. Add to the flour mixture and stir just until the dry ingredients are moistened. Stir in the blueberries.

Divide the batter among the muffin cups, filling each about two-thirds full. Bake for 20 minutes, or until a wooden pick inserted in the center of a muffin comes out clean. Transfer to a wire rack and cool slightly.

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2. Lemon and Blueberry Chia Seed Pancakes

I absolutely love pancakes. Especially healthy pancakes! It's easy to substitute sugar, butter and bleached flour for healthy and satisfying options that don't sacrifice taste. Here is my own pancake recipe (makes approximately 5-6 medium sized pancakes).

Ingredients:

1 1/2 cup whole wheat flour

3 teaspoons baking powder

1/2 teaspoon salt

1 tablespoon chia seeds

A pinch of green cardamom (optional)

1/2 teaspoon cinnamon

Zest of half a lemon

3/4 cup blueberries

1 egg

1 1/4 cup milk

1 teaspoon agave nectar or honey

1 teaspoon vanilla extract

3 tablespoons coconut oil melted or olive oil

Directions:

Mix wet ingredients and then slowly stir in dry ingredients until slightly lumpy. Carefully fold in blueberries. Cook on stove top and enjoy! Serve with 100% real maple syrup, agave nectar or honey.

Protip: if using coconut oil, make sure milk and egg are at least room temp (heat milk slightly). Otherwise the oil will solidify and it will be difficult to reach optimal consistency.

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3. Blueberry and Yogurt Parfait

Fruit and yogurt parfaits are the perfect healthy and light snack! Packed with vitamins and probiotics, it's just what your digestive system needs. I like to layer the parfaits twice or three times depending on the size of the dish with plain or vanilla Greek yogurt, fresh blueberries, and old fashioned oats with crushed mixed nuts. I just Sprinkle cinnamon and honey on top with some light graham cracker crust! Yummy!

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4. Grilled Blueberry, Strawberry, Basil and Brie Pizza Crisps

This recipe is ideal for a party or summer BBQ as a light side dish! Brie goes so well with fruit so you can't go wrong with a recipe like this! The original recipe calls for blackberries, but I swapped them out for blueberries. Yum!

Ingredients:

1/2 a pound of your favorite pizza dough

1/4 cup olive oil

16 basil leaves, chopped + divided

8-12 ounces brie, sliced

1 1/2 cups strawberries, chopped

3/4 cup blueberries

1/2 teaspoon pepper

Balsamic Honey Glaze

1/2 cup balsamic vinegar

3 tablespoons honey

Directions:

Prepare the dough 1-2 hours ahead of time. While the dough rises make the honey balsamic glaze. Add the balsamic vinegar and honey to small sauce pan and simmer until reduce by half. This should take about 10 to 15 minutes. Remove from the heat and set aside until ready to use.

When ready to grill the pizzas preheat the grill the high heat. Add the blueberries to a bowl and add about half of the basil. Lightly mash the blueberries with a fork.

Invert a baking sheet and generously dust with flour. Divide the pizza dough in half and roll each half as thin as you can, but make sure not to rip the dough. Cut the dough into 12 to 16 squares or circles. Add the olive oil to a small bowl and brush both sides of the pizza rounds with the olive oil and place on the baking sheet.

Carefully add half of the pizza rounds to the hot grill and grill for no more the 2 minutes. The dough will bubble up, this is good! Remove the pizzas using tongs and repeat with the remaining pizza rounds. When all the pizzas are grilled, turn the heat on the grill down to medium.

Top the grilled side of each of the pizzas with slices of brie, but make sure to leave a 1/2 inch boarder around the edges so the brie does not melt all over the grill. Then top with lightly mashed blackberries and the chopped strawberries. Carefully return the pizzas to the grill and grill another 3 to 5 minutes, our until the brie has melted and the pizzas are crisp. Top with the remaining fresh basil and drizzle on the honey balsamic glaze.

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5. Blueberry Mint Juleps

Summer is also a time for refreshing drinks! Okay these aren't exactly healthy, but still amazing anyway! What more could you ask for on a hot day than a blueberry mint julep? Just mix all of this together, and enjoy!

Ingredients:

2 1/2 ounces bourbon

1 ounce mint simple syrup

1 ounce mint blueberry puree

crushed ice

fresh mint leaves

Mint simple syrup:

1/3 cup granulated sugar

1/3 cup water

1 bunch of mint leaves

Blueberry mint puree:

2/3 cup fresh blueberries

2 tablespoons mint simple syrup

Directions:

Combine bourbon, mint simple syrup and mint blueberry puree together and shake or stir well. Pour over crushed iced and serve with extra mint leaves.

Mint simple syrup:

Combine sugar, mint and water together in a small saucepan and heat over high heat until boiling, stirring constantly. Reduce heat to low and cook for another minute or so, then set aside to cool completely. Remove mint before using. You can do this ahead of time and store it in the fridge!

Blueberry mint puree:

In a mini food processor or blender, combine blueberries and mint simple syrup until pureed.

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6. Grilled Halibut with Blueberry Salsa

I came across this recipe and thought it sounded divine! So light and summery, it's a must try!

Ingredients for salsa:

1 cup fresh blueberries

1/2 cup fresh pineapple, finely chopped

1/2 cup red or orange bell pepper, finely chopped

1/4 cup red onion, finely chopped

1/4 cup flat-leaved parsley, chopped

2 tablespoons golden raisins

1 tablespoon lime juice

1/2 teaspoon lime zest

1/2teaspoon fresh lemon or orange thyme leaves

1/2 -1 teaspoon jalapeΓ±o, finely chopped

Halibut:

2 Alaskan halibut filets, 6-7 ounces per filet

1-2 tablespoons olive oil

Salt

Directions:

For the salsa, combine all ingredients. Refrigerate 1 hour before serving.

For the halibut, heat up the grill, brush oil on each filet and salt.

Grill over medium-high for 5 minutes on the first side, 4 minutes on the second, moving fish only to turn over. Halibut is fairly fragile. Serve with salsa.

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7. Blueberry Frozen Yogurt

Ice cream is the best treat for hot days! Here's a wonderfully healthy and delicious alternative to ice cream: blueberry frozen yogurt!

Ingredients:

2 cups non-fat Greek yogurt, plain

1/2 cup low-fat milk

1/2 cup sugar

1 cup fresh blueberries

Directions:

Blend blueberries and milk in blender until blueberries are fully mixed.

Strain blueberry milk to remove blueberry skin/seeds. Cheesecloth or a mesh strainer would work.

Mix the blueberry milk, sugar, and yogurt together by using a hand mixer. Mix on medium for 1 - 2 minutes, until completely blended.

Place in freezer for 20 minutes, then pour into ice cream machine and freeze according to its directions. This will be a soft serve yogurt when done. You can freeze it in your freezer for 2 hours if you want a firmer frozen yogurt.

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8. Chocolate Chip Blueberry Breakfast Quinoa

This is a great breakfast alternative to regular oatmeal or perhaps your daily favorite dish. Mix it up with something sweet and healthy!

Ingredients:

1/2 cup dry quinoa, rinsed and patted dry

1/2 tablespoons coconut oil

3/4 cup canned lite coconut milk + more for drizzling

2 teaspoons vanilla extract

1/4 teaspoon cinnamon

a pinch of salt

1/4 cup mini chocolate chips

1/2 cup fresh blueberries

Directions:

Heat a small saucepan over medium heat and coconut oil. Once melted, add in quinoa and shake the pan to coat, letting toast for 2-3 minutes, stirring occasionally.

Combine coconut milk, cinnamon and vanilla in the saucepan with quinoa and bring to a boil. Reduce to a simmer, cover, and let cook for 15 minutes until quinoa can be fluffed with a fork.

Divide quinoa into two bowls then sprinkle with chocolate chips. Let sit for 2-3 minutes so the chips get melty. Add in a few drizzles of coconut milk, then blueberries.

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9. Mixed Berry Smoothie

I love smoothies! They're such a great way to pack on the nutrition without a ton of calories! In my berry smoothie I like to add a ton of fruit and spinach. The great thing is that you can't even taste the spinach and it's full of dense nutrients your body needs. I also add chia seeds for protein and omega 3! Here's my recipe, all you need to do is put everything in a blender and go for it!

Ingredients:

A handful of fresh blueberries

A handful of frozen blackberries

1 frozen, cut up banana

1 kiwi

2 large handfuls baby spinach

2 tablespoons plain Greek yogurt

Sprinkle of cinnamon

1 tablespoon chia seeds

1/4 cup water for consistency

Organic honey for sweetness

Protip: berries are best purchased organically because they tend to be one of the most absorbent foods of pesticides. Try picking them locally while they're in season at an organic farm to save money!

Blueberries are an amazing fruit full of flavor and they have so many fun and deliciously uses! I hope you're as excited as I am to try some of these foods that contain blueberries! What are some of your favorite blueberry dishes?

Sources: howsweeteats.com, food.com, lizthechef.com, howsweeteats.com, halfbakedharvest.com, and recipes.womenshealthmag.com.

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