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Blueberries from Chile

Lauren

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Jan 13th, 2015

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NUTRITION

Nothing beats blueberries for flavor, versatility, and nutrition. These “Little Blue Dynamossm*” are naturally fat-free, and with just 42 calories per half-cup, they’re the perfect snack all by themselves or as a complement to cereals, salads, sauces, savory foods of all kinds, and as a dessert topping. Fresh blueberries are high in vitamin C, fiber and potassium, with more cancer fighting antioxidants than either wine or green tea. Recent studies show that fresh blueberries can help keep skin looking younger, and may improve brain function and help prevent dementia and Alzheimer’s disease. Blueberries have been shown to reduce the risk of heart disease and some cancers, and are natural anti-inflammatories. They also provide the same bacteria fighters as cranberries to help guard against urinary tract infections. Just one-half cup of blueberries helps meet the recommended 5 to 9 servings a day of colorful fruits and veggies.

STORAGE & USAGE TIPS

  • Look for firm, plump, dry berries with smooth skins and a silvery sheen. Size has little effect on flavor, but a reddish hue indicates an unripe berry.
  • Store fresh blueberries unwashed in plastic (either the pack they came in or a covered container). Fresh, ripe blueberries will keep up to ten days in the fridge.
  • Freeze blueberries unwashed and dry. Discard berries that look bruised or shriveled. Place the blueberries in their original plastic pack inside a resealable plastic bag, or transfer them to a resealable freezer bag. Wash them just before use.
  • Rejuvenate cocktails with pureed or fresh blueberries.
  • Add them to savory dishes with cheese, squash, or pizza to coax out new flavors.
  • When adding blueberries to batter, minimize streaking by gently folding them in at the end of the mix cycle.

RECIPES

Smoked Salmon with Blueberry CompoteSalmon w Blueberry Compote

Ingredients
BLUEBERRY COMPOTE

1/2 cup Chilean blueberries (divided in two)
1 tablespoon white sugar
1 tablespoon water

SMOKED SALMON
1 (12-inch) untreated cedar planks
1 tablespoon vegetable oil
1 tablespoon1 grainy mustard
1-1/2 tablespoons brown sugar
1 tablespoon chopped green onions
1/2 teaspoon minced garlic
1 pound salmon fillet, skin removed

Instructions
For the compote, combine 1/4 cup of the blueberries, the sugar, and water in heavy small saucepan.
Simmer over medium heat until the berries burst, stirring often, about 5 minutes.
Fold in the remaining berries. Cook until the compote coats the back of a spoon, stirring often, about 8 minutes. Cover and keep warm.
For the smoked salmon, soak the cedar plank for at least 1 hour in warm water. Keep it soaked longer if time permits.
In a shallow dish, stir together the oil, mustard, sugar, onions, and garlic. Place the salmon fillet in the marinade and turn to coat.
Cover and marinate for at least 15 minutes, or up to 1 hour.
Preheat the grill to medium heat. Place the plank on the grate. The board is ready when it starts to smoke and crackle just a little.
Place the salmon fillet onto the plank and discard the marinade. Cover, and grill for about 20 minutes.
The fish is done when you can flake it with a fork. It will continue to cook after you remove it from the grill. Slice the salmon into 2-oz. portions. Serve each one with 1 tablespoon warm compote.

Serves 6 (2 oz. portion)


Honey-Banana, Blueberry Poppy Seed BreadPoppy Seed Bread

Ingredients

1-1/2 cups all-purpose flour
1 cup sugar
1 teaspoon baking soda
1/2 teaspoon salt
3 ripe well-mashed bananas
1/2 cup vegetable oil
1/4 cup milk
1/4 cup honey
2 eggs, lightly whisked together
1 tablespoon poppy seeds
1 pint (6 ounces) Chilean blueberries
Instructions
Butter and flour a 9-by-5-inch loaf pan. Preheat oven to 350°F. In a bowl, mix the flour, sugar, baking soda, and salt together.
In a separate bowl, mix together the bananas, oil, milk, honey, eggs, and poppy seeds.
Combine both bowls together, mixing until just combined. Gently fold in the blueberries.
Pour the batter into the loaf pan and bake until a tester inserted in the center comes out clean, about 1 hour and 10 minutes.
Let the bread cool in the pan, then remove from the pan and slice. Makes one 9-by-5-inch loaf.

 

For more information and more recipes visit: www.fruitsfromchile.com

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