July is Blueberry Month

    Blueberries are known for their robust nutritional profile. As an excellent source of Vitamin C they contribute to the development of tissues and promote wound healing as well as collagen production. Blueberries are high in Manganese, which helps the body process cholesterol and nutrients such as carbohydrates and protein.

    As an excellent source of fiber, fruits like blueberries may reduce the risk of heart disease and adds bulk to your diet, which may help keep you fuller, faster and longer!

    Blueberry Bliss doesn’t have to be limited to cakes, pies, breads and muffins. Add dried blueberries to trail mix. Use dried or fresh blueberries in salads or prepare a compote or salsa to serve with fish and meats. Add fresh or frozen berries to shakes, yogurt, hot or cold cereal and more! You can enjoy blueberries in a variety of forms, including fresh, dried, canned, frozen and in juice.

    Get creative with blueberries

    Blueberries are a versatile ingredient and pair well with both savory and sweet ingredients such as lemon and mint or cheese, coconut and rosemary. Here are two recipes to broaden your blueberry palate!

    Blueberry and Butternut Squash Couscous Salad

    Makes: 6 Servings

    Ingredients:

    • 1 pound butternut squash, peeled, seeded and cubed
    • 5 tablespoons olive oil, divided
    • 1 1/4 cups chicken broth
    • 1 cup raw couscous
    • 3 tablespoons lemon juice
    • 3/4 teaspoons salt
    • 1/4 teaspoon pepper
    • 4 scallions, thinly sliced
    • 1-1/2 cups blueberries
    • 3/4 cup crumbled feta cheese
    • 3 cups baby arugula

    Directions:

    1. Preheat oven to 450 degrees F.
    2. In a large bowl, toss squash with 1 tablespoon of the oil.
    3. Spread on a rimmed baking sheet; bake until tender, about 22 minutes; let cool.
    4. Meanwhile, in a medium saucepan bring broth to a boil.
    5. Stir in couscous, remove from heat and cover; let stand 5 minutes.
    6. Fluff with fork; cool.
    7. In a small bowl whisk together remaining olive oil, lemon juice, salt and pepper; set aside.
    8. In a large bowl combine squash, scallions, blueberries, cheese and couscous.
    9. Spread arugula on a serving platter.
    10. Drizzle 1 tablespoon of the dressing.
    11. Add remaining dressing to couscous mixture; toss to combine. Serve over arugula.

    Source: www.blueberrycouncil.org

    Cucumber-Blueberry Salad

    Makes: 6 servings

    Ingredients:

    • 1 cucumber
    • 2 cups (1 pint) fresh blueberries
    • 2 tablespoons thinly sliced scallions
    • 2 tablespoons olive oil
    • 1 tablespoon lime juice
    • 1/2 cup coarsely chopped cilantro or parsley leaves
    • 1/4 teaspoon salt
    • 1/8 teaspoon black pepper
    • 1/2 cup (2 ounces) crumbled feta cheese

    Directions:

    1. With a sharp knife, cut the cucumber in half lengthwise
    2. With the tip of a spoon, scrape out the seeds and cut into thin slices
    3. In a large bowl, toss cucumber, blueberries, scallions and cilantro
    4. In a small bowl, whisk the olive oil, lime juice, cilantro, salt & pepper. Pour over the cucumber mixture and toss to combine.
    5. Sprinkle with feta cheese.

    Source: www.blueberrycouncil.org