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Editor’s note
The following abstract describes a publication that is available for purchase or as a downloadable PDF.
Susan Mills-Gray
Easy-to-prepare recipes and tips for using blueberries are displayed in this eight-page flier. Additional seasonal recipes, ingredients, tips, and safety measures are also included.
Topics
- Blueberries
- SNAP
- Recipes
- Healthy eating
- Food preparation
- Cooking tips
Recipes
- Blueberry Oat Scones
- Whole Wheat Blueberry Muffins
- Blueberry Bling
- Kale and Cranberry Stir-Fry
- Kale Chips
- Melon Salsa
- Eggplant and Pepper Dip
- Cantaloupe Melon Kabobs
- Mediterranean Roasted Eggplant with Tomato Sauce
- Eggplant Pizza Snacks
Pages
- 8
Blueberry Tips
- Choose blueberries that are firm, plump and a royal blue color with a silvery frost. Berries should be the same size and free of stems and leaves. Avoid packages that contain mold, bruised or damaged berries.
- Blueberries do not ripen after picking, so avoid green or hard berries.
- Store unwashed blueberries in the refrigerator in a container with a lid for up to one week.
- Rinse blueberries thoroughly under running water just before preparing. Discard any shriveled or moldy berries.
– Never soak berries water – as berries absorb the water and it affects the flavor. - Blueberries are fat-free; cholesterol-free; sodium-free; and high in vitamins C and K, magnesium and copper. They are a good source of fiber and low in calories; a half cup of blueberries has 40 calories.
Blueberry Oat Scones
Yield: 16 Servings
Time: 60 Minutes
Ingredients
- 1½ cups oat bran
- 1½ cups flour
- ¼ cup light brown sugar
- 1 teaspoon baking soda
- ¼ cup margarine or butter
- 2 eggs or 2 egg whites
- ¼ cup honey
- ⅓ cup buttermilk
- ½ teaspoon imitation rum extract
- ½ teaspoon pure vanilla extract
- 1 pint fresh blueberries
Instructions
- Preheat oven to 400° F.
- Lightly grease one baking sheet.
- Mix oat bran, flour, brown sugar, and baking soda.
- Cut in margarine or butter.
- Beat eggs and beat in honey in a separate bowl.
- Add buttermilk and extracts to egg mixture.
- Pour into oat bran mixture and stir only until moistened.
- Stir in blueberries.
- Use tablespoon to drop onto baking sheet.
- Bake 25 to 30 minutes. Serve hot.
Source:
Blueberry Oat Scones
Whole Wheat Blueberry Muffins
Yield: 12 Servings
Time: 35 Minutes
Ingredients
- 1½ cups whole wheat flour
- ¾ cup sugar
- ½ teaspoon salt
- 2 teaspoons baking powder
- ⅓ cup vegetable oil
- 1 egg, slightly beaten
- ⅓ cup nonfat or 1% milk
- ½ cup unsweetened applesauce
- 2 cups blueberries, fresh or frozen
Instructions
- Preheat oven to 400° F. Lightly coat the bottoms of 12 muffin cups with oil or baking spray.
- Mix the flour, sugar, salt and baking powder in a large bowl.
- In a separate bowl, blend vegetable oil, egg, milk and applesauce until smooth. Stir the liquid ingredients into the flour mixture until just moistened. Lightly stir in the blueberries.
- Fill each muffin cup about ¾ full.
- Bake about 20 minutes or until the tops are golden brown.
Source:
Whole Wheat Blueberry Muffins
Blueberry Bling
Yield: 4 Servings
Time: 35 Minutes
Ingredients
- 3 cups frozen or fresh blueberries
- 2 teaspoons margarine (softened)
- 1 tablespoon all-purpose flour
- 1 tablespoon brown sugar
- 1/2 cup rolled oats
- 1/2 teaspoon cinnamon
Instructions
- Preheat the oven to 375° F.
- Place frozen blueberries in a 9-inch pie plate. If using fresh blueberries, wash and drain before placing in a 9-inch pie plate.
- In a small bowl, use a fork to mix margarine, flour, sugar, oats and cinnamon.
- Sprinkle oat mixture over the blueberries.
- Bake about 25 minutes. Enjoy while warm!
- Refrigerate leftovers within 2 hours
Source:
Blueberry Bling
Kale and Cranberry Stir-Fry
For this take on stir-fry, add some fun flavor to kale using onions, cranberries, and orange juice. The versatility of this dish can make it a hit at any meal!
Yield: 5 Servings
Time: 15 Minutes
Ingredients
- 1 teaspoon vegetable oil
- 1/4 cup onion (chopped)
- 1/4 cup dried cranberries
- 1 clove minced garlic or 1/4 teaspoon garlic powder
- 6 cups kale, chopped (leaf portion, no stems)
- 1/4 cup freshly squeezed orange juice (1/2 orange)
Instructions
- Wash hands with soap and water.
- Add oil and onion to large skillet. Stir and sauté over medium-high heat (350° F in an electric skillet) until onion is clear.
- Add cranberries and garlic. Continue to sauté for 2 to 3 minutes.
- Add kale. Pour or squeeze orange juice over top of kale. Continue to stir fry for about 5 minutes until kale is wilting and hot.
- Serve immediately.
Source:
Kale and Cranberry Stir-Fry
Kale Chips
Kale chips are a healthy and satisfying snack.
Yield: 4 Servings
Time: 15 Minutes
Ingredients
- Nonstick cooking spray
- 1 bunch kale (washed and dried)
- 2 tablespoons vegetable oil
- 1/4 teaspoon Soulful Seasoning
Soulful Seasoning
- 3 tablespoons onion powder
- 4 tablespoons garlic powder
- 1 tablespoon ground red pepper
- 1 tablespoon chili powder
- 1 tablespoon paprika
- 1 teaspoon black pepper
- 2 teaspoons ground thyme
Instructions
- Preheat oven to 350° F. Line two baking sheets with aluminum foil and lightly spray with nonstick cooking spray. Set aside.
- Separate leaves from center ribs of kale leaf. Discard ribs. Tear leaves into small pieces.
- Lay leaves on prepared sheets, sprinkle with vegetable oil and toss. Sprinkle with Soulful Seasoning.
- Bake in the oven for about 3 to 5 minutes. Remove tray from oven and turn over each leaf. Cook another 3 to 5 minutes or until crisp but not charred. Transfer leaves to plate and serve.
Source:
Kale Chips
Melon Salsa
Exploding with delicious summer flavors, this salsa recipe is amazing with whatever melon you have on hand.
Yield: 12 Servings
Time: 10 Minutes
Ingredients
- 2 cups melon, honeydew, cantaloupe, or watermelon, fresh (seeded and chopped); use one kind or a combination
- 1 cup cucumber (peeled, seeded and chopped)
- 1/4 cup onion, red or white (chopped)
- 2 tablespoons cilantro or mint, fresh (chopped); optional
- 1/2 jalapeño (seeded and finely chopped, or hot sauce to taste)
- 1/4 cup lime juice or lemon juice
- 1 tablespoon sugar, white or brown
Instructions
- Wash hands with soap and water.
- In a medium size bowl, stir together all ingredients.
- Taste and season with more lemon or lime juice, sugar if needed.
- Cover and chill for at least 30 minutes. Serve with grilled or broiled fish or chicken.
Source:
Melon Salsa
Eggplant and Pepper Dip
Vegetables are roasted in the oven and then blended to create a creamy and delicious low-fat dip.
Yield: 8 Servings
Time: 60 Minutes
Ingredients
- 1 medium eggplant
- 2 medium red pepper
- 1 small onion
- 1/4 teaspoon garlic powder
- 2 tablespoons vegetable oil
- 1 teaspoon oregano
- 1 teaspoon dried basil
- 1/4 teaspoon salt
Instructions
- Wash hands with soap and water.
- Use a vegetable peeler to remove the peel from the eggplant.
- Chop the eggplant into 1-inch cubes.
- Chop the red peppers.
- Peel and chop the onion.
- Put all the ingredients in a large bowl. Stir together.
- Spread the ingredients on a baking tray.
- Bake at 400° F for 45 minutes. While vegetables are baking, stir it a few times.
- When the eggplant is lightly browned and soft, take the vegetables out of the oven.
- Let cool for at least 10 minutes.
- Put the dip the blender. Blend until smooth.
- Serve the dip cold or at room temperature.
Source:
Eggplant and Pepper Dip
Cantaloupe Melon Kabobs
Yield: 6 Servings
Time: 10 Minutes
Ingredients
- 1 cup fresh cantaloupe (1-inch cubes)
- 1 cup fresh honeydew melon (1-inch cubes)
- 1 cup fresh watermelon (1-inch cubes, no seeds)
- 1 cup low-fat or fat-free vanilla or fruit-flavored yogurt, for dipping or drizzling
- 12 wooden craft sticks
Instructions
- Wash melons. Cut open and remove seeds. Cut flesh from rind. Cut into 1-inch cubes.
- Press wooden stick through center of a piece of cantaloupe, leaving 1-inch for a handle.
- Repeat alternating melons until stick is full.
- Refrigerate or serve immediately. Offer yogurt as sauce for dipping kabobs.
Source:
Cantaloupe Melon Kabobs
Mediterranean Roasted Eggplant with Tomato Sauce
A wonderful recipe to enjoy in the summer when eggplant is in season. Top this side dish with freshly ground black pepper if desired.
Yield: 4 Servings
Time: 40 Minutes
Ingredients
- 2 eggplants (medium)
- 1 cup pizza sauce (low-sodium, or low-sodium spaghetti sauce)
- 1/2 cup yogurt (low-fat plain)
- 1 garlic clove (finely chopped)
- vegetable oil spray (as needed)
Instructions
- Preheat the oven to 350° F.
- Wash and remove the stem end, and slice the eggplants into 1/2-inch slices.
- Spray a baking pan with vegetable oil spray and lay the eggplant in a single layer.
- Spoon low-sodium pizza or spaghetti sauce on each slice.
- Bake 30 minutes in the preheated oven.
- Stir the yogurt and garlic together.
- Drizzle the sauce in thin lines on each of the eggplant slices before serving.
- Serve immediately as an entrée or side dish.
Source:
Roasted Eggplant with Tomato Sauce
Eggplant Pizza Snacks
Yield: 8 Servings
Time: 40 Minutes
Ingredients
- 2 medium eggplants (makes 16 slices)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup traditional or tomato mushroom jarred pasta sauce
- 1 cup mozzarella cheese, shredded
Instructions
- Preheat oven to 350° F.
- Spray baking sheet with nonstick spray.
- Gently rub eggplant under cold running water.
- Slice eggplant into 1/2-inch thick circular slices. Place eggplant on a plate or cutting board and sprinkle with salt.
- Let sit with salt on top for 20-25 minutes. Use a paper towel to remove any excess liquid and salt on the eggplant slices.
- Spray both sides of prepared eggplant slices with nonstick cooking spray and sprinkle with pepper.
- Place eggplant slices on baking sheet and bake for 5 minutes. Remove from oven and flip eggplant slices.Bake for an additional 3 to 5 minutes or until eggplant is tender.
- Top each eggplant slice with 1 tablespoon pasta sauce. Sprinkle each slice with 1 tablespoon mozzarella cheese.
- Bake an additional 3 to 4 minutes or until cheese is melted.
Source:
Eggplant Pizza Snacks