By: Jacqueline Gomes, MBA, RDN
Blueberries are known for their robust nutritional profile. As an excellent source of Vitamin C they contribute to the development of tissues and promote wound healing as well as collagen production. Blueberries are high in Manganese, which helps the body process cholesterol and nutrients such as carbohydrates and protein.
As an excellent source of fiber, fruits like blueberries may reduce the risk of heart disease and adds bulk to your diet, which may help keep you fuller, faster and longer!
Blueberry Bliss doesn’t have to be limited to cakes, pies, breads and muffins. Add dried blueberries to trail mix. Use dried or fresh blueberries in salads or prepare a compote or salsa to serve with fish and meats. Add fresh or frozen berries to shakes, yogurt, hot or cold cereal and more! You can enjoy blueberries in a variety of forms, including fresh, dried, canned, frozen and in juice.
Get creative with blueberries…
Blueberries are a versatile ingredient and pair well with both savory and sweet ingredients such as lemon and mint or cheese, coconut and rosemary. Here is a recipe to broaden your blueberry palate!
Summer Fruit Salad with Jalapeno & Mint
Your party platter just got a lot more colorful. This summer fruit salad with jalapeno mint and lime is a (lightly) spicy, unexpected take on a classic. Not only is it easy, but it’s healthy, too – an excellent source of vitamin C. Vibrant and juicy, your tropical summer fruit salad with jalapeno mint and lime will be a standout at every shindig.
Makes: 5 cups
Ingredients:
- 1 tablespoon olive oil
- 1 tablespoon lime juice
- 1 tablespoon scallion, chopped
- 1 tablespoon fresh mint leaves, chopped
- 1 teaspoon lime zest
- 1/4 teaspoon kosher salt
- 2 cups blueberries
- 1 cup pineapple, chopped
- 1 cup mango, chopped
- 3 kiwis (1 cup), peeled and sliced in half moons
- 1 jalapeno, seeded and minced
- 2 tablespoons shaved coconut (optional)
Directions:
- In a bowl, whisk olive oil, lime juice, scallion, mint leaves, lime zest and kosher salt until blended.
- Stir in blueberries, pineapple, mango, kiwi and jalapeno.
- Top with shaved coconut, if desired.