July is Blueberry Month!
By: Jacqueline Gomes, RDN, MBA
Tiny but mighty – Blueberries are bursting with immune boosting antioxidants and more! With an excellent source of Vitamin C, these tiny jewels contribute to the development of tissues and promote wound healing. They’re also high in manganese, which helps the body process cholesterol and nutrients such as carbohydrates and protein.
Grab a boost of blue for one easy, nutritious solution to eating well.
- As an excellent source of fiber, fruits like blueberries add bulk to your diet, which may help keep you fuller, faster and longer!
- 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!
- Blueberries are a fairly durable berry and travel well.
Whether you’re just grabbing a handful on the go or sprinkling them into your favorite recipes for a healthful boost, you’ll love how versatile your blueberry stash can be!
Try them in yogurt, smoothies, over rice cakes and as sweet and savory sauce of meats like lean pork chops!
Grilled Pork Chops with Blueberry Balsamic Glaze
Prep: 15 minutes
Cook: About 25 minutes
Makes: 4 Servings
- 4 Bone-in Center Cut Pork Loin Chops
- Salt & Pepper
- 1 tsp Olive oil
Blueberry Balsamic Glaze
- 1 cup Fresh Blueberries, rinsed
- ¼ cup granulated sugar
- ¼ cup balsamic Vinegar
- 1 tablespoons lemon juice
- 12 sprigs fresh thyme, divided
- ¼ teaspoon sea salt
- In a small saucepan set over medium heat, add blueberries, sugar, vinegar, lemon juice, 8 thyme sprigs and ¼ teaspoon salt. Cook, stirring occasionally, for 12 to 15 minutes or until slightly thickened and mixture coats the back of a spoon. Discard thyme sprigs.
- In a blender or food processor, add blueberry mixture and puree until smooth. Run mixture through a fine-mesh sieve into a medium bowl and discard solids. (Keep warm)
- Meanwhile, preheat an outdoor grill to medium-high heat. Season pork with olive oil and sprinkle all over with salt and pepper.
- Place pork on the grill, cover and cook for about 3 minutes per side. Reduce heat to medium and continue to cook for another 4 to 5 minutes per side or until the thickets piece registers 145-degrees F.
- Allow pork to rest for 5 minutes, cover loosely with foil.
- Transfer pork to serving dishes and drizzle with blueberry balsamic glaze. Garnish with remaining thyme.
256 calories; 21g carbohydrate; 6g Fat; 31g protein; 879mg sodium; 1g fiber
Recipe: Glaze by blueberry.org; Pork Loin & Photo by Jacqueline Gomes, RDN, MBA