One of the few naturally blue-hued foods, blueberries are packed with antioxidants, which come from high levels of anthocyanins, a type of plant compound or flavonoid. Most of the fruit sold in Canada is of the “highbush” variety, or larger species, from British Columbia but “lowbush” or smaller, wild varieties can also be found in provinces like Ontario. Blueberry season starts in July and runs until early October, so you still have a week or so to get geared up!
Related – More ingredients of the week
Emerging research has shown that blueberries have numerous health benefits, including improving insulin sensitivity in overweight men and women, and lowering blood pressure levels in pre-diabetic men and women without raising blood sugar. They also have anti-inflammatory effects and may help prevent memory loss. The resveratrol found in blueberries may help prevent macular degeneration, and like the cranberry, blueberries might help prevent bladder infections.
Nutritionally speaking, blueberries are a good source of dietary fibre, and a very good source of vitamins C and K, and manganese. There are 84 calories in one cup (148g) of raw berries.
We’ve put together a collection of sweet, savoury and boozy recipes featuring this nutritious berry.
Courtesy of Linda Lomelino, Call Me Cupcake!
This easy no-bake cheesecake from Call Me Cupcake! is almost too pretty to eat. Ricotta and cream cheese are balanced by a variety of fresh berries – strawberries, raspberries and of course, blueberries!
Cookie + Kate’s maple-scented tea cake is naturally sweetened and made entirely with whole grain flours.
Blueberry Sorbet with Riesling & Rosemary
Infuse a quick sugar syrup with fresh rosemary for this fresh, fruity sorbet from Jeannette of Everybody Loves Sandwiches.
Courtesy of The Fig Tree
Blueberry Feta Salad with Toasted Pecans
Blueberries and feta work perfectly together in this easy, summery salad from The Fig Tree.
Grilled Salmon with Quick Blueberry Pan Sauce
If summer means grilling, try this recipe for grilled salmon and sweet-tart pan sauce from Bon Appétit. If you don’t have access to a grill, or prefer to bake your fish, this recipe for Baked Salmon with Blueberry Sauce from Guilty Kitchen takes about 30 minutes to make, and even fewer to eat!
Pork Chops with Savoury Blueberry Sauce
This pork chop recipe from The Kitchn would make a tasty, quick weeknight meal. Helen, the recipe contributor, suggests popping in a pan of oven fries with the pork chops.
Courtesy of Ashley Rodriguez, Bon Appétit
Cool down with this refreshing cocktail that combines two summer mainstays: iced tea and sangria.
This seasonal pitcher cocktail is perfect for parties and can be modified to use any ripe berries you have on hand.
This syrup from Joy the Baker is simple, summery and versatile. You could eat it on ice cream or pancakes, mix it in cocktails, or keep it simple with soda water and ice.
Source for nutritional information: Self Nutrition Data
