Celebrate Blueberries – A Super Food!

There is good reason Blueberries are celebrated as a Superfood – high in vitamin C and potassium and a good source of Vitamin E, blueberries may reduce the risk of cardiovascular disease, improve cognitive function and support a healthy immune system.

Here are a few ways to start enjoying blueberries today…

  • Incorporate blueberries into a green salad along with goat cheese or feta cheese and a lemon dressing.
  • Combine crushed fresh pineapple, blueberries, and a tablespoon of jam to make a sauce topping for waffles or pancakes.
  • Add to smoothies and shakes.
  • Garnish whole grain salads made from couscous, barley, faro or bulgur with parsley and blueberries.
  • Dress up plates of seafood or poultry by adding a spoonful of fresh blueberry relish, made by combining diced pickled onion, blueberries, and diced tomato.
  • Toss blueberries and a bit of bleu cheese with arugula and vinaigrette for a special occasion salad.
  • Blend together blueberries, Greek yogurt, and a few slices of candied ginger to make a dipping sauce to serve with sliced apples and berries.

Source: Mediterranean Foods Alliance. Oldways.

Blueberry Waldorf Salad


  • 1 cup fresh blueberries, divided
  • 1/4 cup vegetable oil
  • 2 tablespoons orange marmalade
  • 2 teaspoons lemon juice
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon salt
  • 1 large Granny Smith apple
  • 4 cups (about 4 ounces) baby spinach
  • 2 stalks celery, cut into 1 1/2-inch matchsticks
  • 1/3 cup pecan halves, toasted


  1. In a blender container, combine half the blueberries, the oil, marmalade, lemon juice, mustard and salt; blend until a smooth, thick dressing forms.
  2. Core and slice the apple. Arrange spinach, apple slices, celery and pecans on cold salad plates; top with remaining blueberries if using fresh. Blend dressing again until smooth and drizzle each serving with dressing.

Recipe source: Fruits and Veggies More Matters,  fruitsandveggiesmorematters.org