Hy-Vee Recipes: Blueberries - KWWL - Eastern Iowa Breaking News, Weather, Closings

Hy-Vee Recipes: Blueberries

Blueberries: Blue-Boosting Health Benefits

July is National Blueberry Month! These little berries are packed full of health-promoting phytochemicals. They are rich in the antioxidant anthocyanin, which gives them their dark blue color. In addition, it has one of the highest antioxidant powers of commercially available fruits and vegetables.

Anti-aging

Anthocyanin, or the antioxidant that gives these berries their blue color, is believed to help reduce "oxidative stress," a factor in the aging process. The antioxidant in blueberries can also aide in maintain skin elasticity.

Heart Health

High levels of resveratol, the same compound found in red wine, are found in blueberries. This compound may contribute to lower risk of heart disease.

Cancer Protection

The flavonoid anthocyanin, which is found in blueberries, has been shown to inhibit an enzyme involved in the promotion of cancer.

Urinary Tract Health

In addition to anythocyanin and resveratol, blueberries contain a compound called tannin. This compound is also found in cranberries and has been shown to keep harmful bacteria, which are responsible for urinary tract infections, from attaching to the wall of the urinary tract. As a result, the bacteria pass through the body without causing an infection.

---------------------------------------------------------------------

Blueberry-Orange Parfaits

Serves 4 Source: www.cookinglight.com

All you need:

- 1 ½ tablespoons Demerara or turbinado sugar

- ½ teaspoon grated orange rind

- 2 (7-ounce) containers reduced-fat plain Greek-style yogurt

- 2 cups fresh blueberries

- 2 cups orange sections (about 2 large)

- ¼ cup wheat germ

All you do:

1. Combine sugar, orange rind and yogurt in a small bowl, stirring until blended.

2. Spoon ¼ cup blueberries into each of 4 tall glasses.

3. Spoon about 2 ½ tablespoons yogurt mixture over blueberries in each glass.

4. Add ¼ cup orange to each serving.

5. Repeat layers with remaining blueberries, yogurt mixture and orange.

6. Sprinkle 1 tablespoon wheat germ over each serving; serve immediately.

Nutrition Information per serving: 186 calories, 3g fat, 11.8g protein, 31.9g carbohydrate, 4.2g fiber, 5mg cholesterol, 34mg sodium.

-----------------------------------------------------------------------

Blueberry Walnut Salad

Serves 6 Source: Adapted from www.allrecipes.com

All you need:

- 1 (10 oz) package mixed salad greens

- 1 pint fresh blueberries

- ¼ cup walnuts

- ½ cup sliced red onion, optional

- ½ cup raspberry vinaigrette salad dressing

- ¼ cup crumbled feta cheese

All you do:

1. In a large bowl, toss salad greens, blueberries and walnuts together. Add red onion, if desired.

2. Add salad dressing and lightly toss.

3. Top with feta cheese to serve.

-----------------------------------------------------------------------

Fresh Blueberry Salsa

Serves 8 Source: www.hy-vee.com

All you do:

- 2 cups fresh blueberries

- ½ cup sweet onion, chipped

- 1/5 cup jalapeno, seeded and diced

- 1 yellow bell pepper, seeded and chopped

- 1 tablespoon lime juice

- Sea salt to taste

All you do:

1. Combine all ingredients in a bowl. Stir to combine.

2. Serve at room temperature with grilled chicken, fish, pork or tortilla chips.

---------------------------------------------------------------------------------

Fruit Tacos

Serves 4

All you need:

- 4 (6-inch) Hy-Vee flour tortillas

- 2 tablespoons water

- ½ teaspoon Hy-Vee ground cinnamon

- 2 cups Hy-Vee fat-free vanilla yogurt

- 1 cup blueberries

- 1 cup chopped strawberries

- 1 cup halved grapes

- ¼ cup Hy-Vee flake coconut

All you do:

1. Preheat oven to 400 degrees.

2. Brush tortillas lightly with water. Sprinkle cinnamon over both sides of each tortilla.

3. Spray large custard cups with cooking spray.

4. Gently press tortillas into cups. Bake 10 minutes or until lightly browned. Cool.

5. Meanwhile combine yogurt, blueberries, strawberries and grapes in a medium bowl. Stir gently to combine.

6. Arrange tortillas on dessert plates. Spoon about 1 cup of fruit mixture into each baked tortilla.

7. Top with coconut before serving.

Powered by Frankly