BLUEBERRY HILL

I don’t know about finding my freedom on blueberry hill, but nothing says summer to me like fresh blueberry’s and there seems to be an abundance of them this year in the grocery store and they’re the best I’ve had in a very long time!

Of course, most of you have already heard the great benefits to eating blueberries which are just chockfull of antioxidants. This wonder-berry has been tested and found to lessen the effects of neurological sicknesses and has been dubbed the “brain berry”. They also prevent cholesterol build up and stops blood clots from forming in your body. They improve your eyesight and prevent age related loss of vision according to studies in Europe. Although cranberries have always been associated to urinary tract health, studies show that blueberries have also been found to stop bacteria from lining your bladder walls.

Since my blogger friend, Deadenders, was looking for breakfast this morning, I figured I’d start out with a nice piece of Blueberry Coffee Cake. This recipe comes from Cooking Light, so those watching their weight could eat this with no guilt. I’ve found most of the recipes I’ve made from Cooking Light are really great…full of flavor and low in calories and fat, not to mention, the portion sizes aren’t skimpy and enough to fill you up.

Note: I’ve linked to a few of the ingredients you might not be familiar with. Cooking Light does use a lot of higher end fresh products, and they always include fresh herbs, but it’s worth it to go the extra mile.

BREAKFAST: BLUEBERRY COFFEE CAKE

Yield: 8 servings (serving size: 1 wedge)
Ingredients

* 1 1/2 cups all-purpose flour (about 6 3/4 ounces)
* 1 teaspoon baking powder
* 1/4 teaspoon baking soda
* 1/4 teaspoon salt
* 3/4 cup granulated sugar
* 6 tablespoons butter, softened
* 1 teaspoon vanilla extract
* 1 large egg
* 1 large egg white
* 1 1/3 cups low-fat buttermilk
* Cooking spray
* 2 cups fresh blueberries
* 1 tablespoon turbinado sugar

Preparation

1. Preheat oven to 350°.

2. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, soda, and salt, stirring with a whisk.

3. Place granulated sugar and butter in a large bowl; beat with a mixer at medium speed until well blended (about 2 minutes). Add vanilla, egg, and egg white; beat well. Add flour mixture and buttermilk alternately to sugar mixture, beginning and ending with flour mixture; mix after each addition.

4. Spoon half of the batter into a 9-inch round baking pan coated with cooking spray. Sprinkle evenly with 1 cup blueberries. Spoon remaining batter over the blueberries; sprinkle evenly with remaining 1 cup blueberries. Sprinkle the top evenly with 1 tablespoon turbinado sugar. Bake at 350° for 50 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 10 minutes on a wire rack; remove from pan. Cool completely on wire rack.

Note: If using peak-season fruit, using 1 1/2 cups blueberries instead of 2 cups, and only 1 cup buttermilk instead of 1 1/3 cups. This will make the batter thicker so the berries won’t sink to the bottom.
Nutritional Information

Calories:
287 (31% from fat)
Fat:
9.9g (sat 5.9g,mono 2.6g,poly 0.6g)
Protein:
5.4g
Carbohydrate:
45.4g
Fiber:
1.5g
Cholesterol:
51mg
Iron:
1.4mg
Sodium:
294mg
Calcium:
93mg

LUNCH: MIXED GREEN SALAD WITH INFUSED BLUEBERRY VINEGAR

Blueberries in the salad and in the infused vinegar contribute antioxidants. Start early on this recipe in order to make the fresh blueberry vinegar (found in the recipe below this). Store leftover infused vinegar in the refrigerator for up to two weeks; use it as part of a marinade for pork, chicken thighs, or duck.

Yield: 6 servings
Ingredients

* 3 tablespoons Blueberry Vinegar
* 1 teaspoon honey
* 1/2 teaspoon country-style Dijon mustard
* 1/4 teaspoon salt
* 1/8 teaspoon freshly ground black pepper
* 1 1/2 tablespoons extra-virgin olive oil
* 4 cups baby arugula leaves
* 1 cup chopped frisée
* 1 cup blueberries
* 1/2 cup thinly sliced red onion

Preparation

1. Combine Blueberry Vinegar, honey, mustard, salt, and pepper in a small bowl. Gradually add oil, stirring with a whisk. Combine arugula, frisée, blueberries, and onion in a large bowl. Arrange 1 cup salad onto each of 6 plates; drizzle 1 tablespoon vinegar mixture onto each serving.

Nutritional Information
Calories:
60 (54% from fat)
Fat:
3.6g (sat 0.5g,mono 2.5g,poly 0.4g)
Protein:
0.8g
Carbohydrate:
7.3g
Fiber:
1.3g
Cholesterol:
0.0mg
Iron:
0.4mg
Sodium:
115mg
Calcium:
30mg

BLUEBERRY VINEGAR

Yield: 1 cup (serving size-1 tablespoon)
Ingredients

* 1 cup blueberries
* 3/4 cup white wine vinegar
* 2 tablespoons sugar
* 1/2 small bay leaf

Preparation

1. Place blueberries in a small saucepan, and mash with a potato masher. Add white wine vinegar, 2 tablespoons sugar, and bay leaf to pan, and bring to a boil. Cover, reduce heat, and simmer for 10 minutes. Remove from heat; cover and let stand for 4 hours. Strain mixture through a fine sieve, and discard solids. Cover and chill.
Nutritional Information

Calories:
7 (0.0% from fat)
Fat:
0.0g (sat 0.0g,mono 0.0g,poly 0.0g)
Protein:
0.0g
Carbohydrate:
1.9g
Fiber:
0.1g
Cholesterol:
0.0mg
Iron:
0.0mg
Sodium:
0.0mg
Calcium:
0.0mg

DINNER: BLUEBERRY-RUM MARINATED PORK TENDERLOINS

Yield: Makes 4 to 6 servings
Ingredients

* 1 cup fresh blueberries
* 3/4 cup rum
* 1/4 cup lemon juice
* 2 garlic cloves
* 2 tablespoons brown sugar
* 1 tablespoon chopped sweet onion
* 1 tablespoon white vinegar
* 1 (16-ounce) package pork tenderloins
* French bread slices, toasted
* Blueberry Salsa (can be prepared ahead and refrigerated/recipe printed below)

Preparation

Process first 7 ingredients in a blender or food processor until smooth, stopping to scrape down sides. Pour mixture into large zip-top plastic freezer bag; add pork. Seal and chill at least 4 hours.

Remove pork from marinade, discarding marinade.

Grill pork, covered with grill lid, over medium heat (300° to 350°) 11 to 13 minutes on each side or until a meat thermometer inserted in thickest portion registers 155°. Remove from grill. Loosely cover pork with foil; let stand 10 minutes or until thermometer registers 160°. Cut pork into slices, and serve over toasted bread. Top with Blueberry Salsa.

BLUEBERRY SALSA

Yield: Makes about 3 cups
Ingredients

* 2 cups chopped fresh blueberries
* 1 cup whole fresh blueberries
* 1/4 cup fresh lemon juice
* 3 tablespoons chopped fresh cilantro
* 2 seeded and minced jalapeño peppers
* 1/3 cup diced red bell pepper
* 1/4 cup chopped onion
* 1/2 teaspoon kosher salt

Preparation

Coarsely chop 2 cups fresh blueberries. Stir together chopped fresh blueberries, 1 cup whole blueberries, 1/4 cup fresh lemon juice, 3 tablespoons chopped fresh cilantro, 2 seeded and minced jalapeño peppers, 1/3 cup diced red bell pepper, 1/4 cup chopped onion, and 1/2 teaspoon kosher salt in a large bowl. Cover and chill until ready to serve.

So….there ya go, I planned your entire menu for a day. Now all you need to do is send me your address and I’ll be sure to bring my appetite.

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