Summer yields plenty of blueberry thrills
It’s mid-summer. Surely there are blueberries on your kitchen counter or inside your fridge just waiting to be turned into something fantastic.
Summer’s favorite fruit is available in spades this time of year. And whether we’re tickling them off bushes in our backyards or piling them into our shopping cart or basket at the market, they can be used so many different ways in so many dishes.
Native to North America, blueberries were first cultivated for sale in 1916. They’ve been insanely popular ever since. Growers in more than a dozen states produced more than 680 million pounds in 2019, up from 518 million in 2017 and 102 million in 1980, according to the USDA.
Fresh or frozen, juicy and sweet, blueberries pack a nutritious punch. One cup provides 25% of your daily Vitamin C requirement and 3.6 grams of fiber — at just 80 calories. Even better, they have one of the highest antioxidant levels of all common fruits and veggies because they’re so rich in polyphenols, a compound that’s thought to protect against various diseases and keep us healthy. Even the American Heart Association is a fan, certifying the blueberries as a “heart-healthy” food.
When buying blueberries, color is a better sign of maturity than size. Those green or barely purple berries don’t ripen once they’re picked, so look for fruit that is deep-purple or purpleblack. Definitely avoid berries that have shriveled up or look mushy or soft. While they need to go in the fridge once you get home (they’ll stay fresh for up to a week, and yes, it’s OK to keep them in their original container), don’t wash them until right before you eat or cook with them. The added moisture will decrease their shelf life.
Because they’re so delicate, blueberries should be dipped into a bowl of water to clean instead of rinsed under the faucet.
If you decide to freeze them, make sure they’re completely dry before putting them in a freezer bag or container so they don’t stick together. Or freeze them first on a cookie sheet.
Blueberries can play a starring role in so many recipes, and we’re not just talking sweet, dessert- and breakfast-type dishes like muffins, scones, pancakes, cobblers, pies, cakes, jams and preserves.
Blueberries add punch and a pop of color to veggie and chicken-topped salads and rice bowls. They also can brighten cocktails, be stuffed along with chicken and feta into a wrap, and stand in for chopped vegetables and/or pepperoni or sausage on a cheesy flatbread or pizza.
For such a small fruit, the blueberry is one of summer’s culinary giants.
Chicken salad with blueberry vinaigrette
This summery recipe offers a fresh take on chicken salad. Instead of dressing it in mayo, toss shredded breast meat in a tangy-sweet vinaigrette made with balsamic vinegar, maple syrup and blueberry preserves. Sliced peaches and fresh blueberries add antioxidants and a shot of vitamin C.
The blueberry preserves only take a few minutes to prepare and leftovers can be spread on toast, spooned over ice cream or dolloped on a piece of pound cake.
CHICKEN SALAD WITH BLUEBERRY VINAIGRETTE
For the blueberry preserves: 4 c. fresh blueberries 1 c. sugar
1 T. fresh lemon juice Pinch of cinnamon For the vinaigrette:
N c. olive oil
2 T. balsamic vinegar
2 T. maple syrup N t. ground mustard N c. blueberry preserves Salt and freshly ground
black pepper For the salad: 6 c. salad greens
1 c. shredded rotisserie
chicken
1 c. blueberries
1 peach, peeled and sliced
thin
4 oz. crumbled goat cheese
To make the preserves: Mix blueberries, sugar, lemon juice and cinnamon in a saucepan. Cook, stirring constantly, over medium heat until thickened, about 30 minutes. Set aside to cool
To make the vinaigrette: In small bowl, whisk together olive oil, balsamic vinegar, maple syrup, mustard and N c. blueberry preserves. Taste, and season to taste with salt and pepper. To compose the salad:
Place greens in a large salad bowl and add chicken, blueberries and peach slices. Whisk vinaigrette again, then drizzle over salad. Toss gently to combine. Top with cheese. Serves 4. (Adapted from tasteofhome.com)
Savory blueberry flatbreads
This savory recipe, which combines blue cheese, bacon and onion with blueberries, sounds weird. But all those divergent flavors come together in one amazing bite.
I used naan as the base, but you could easily substitute homemade or storebought pizza crust. A handful of arugula could also stand in for the basil.
SAVORY BLUEBERRY FLATBREADS
2 naan flatbreads
1 c. grated mozzarella cheese, divided N c. crumbled gorgonzola cheese
4 oz. diced pancetta or bacon, cooked and drained K red onion, thinly sliced 1 c. fresh blueberries N cup thinly sliced fresh basil
Freshly ground black
pepper
Preheat oven to 400 degrees.
Leaving a 1-inch border, divide half the mozzarella, gorgonzola, pancetta and red onion between the two flatbreads. Bake until crust is golden brown, 12-14 minutes.
Sprinkle blueberries and remaining mozzarella over pizza. Bake until cheese is melted and crust is golden brown, about 2 minutes longer. Remove flatbreads from oven; top with basil and pepper. Serve hot. Serves 4.