A Boost of Blue
LISA GRENTZ, MS, RDN, CD/LDN, FAND
“Taste the Rainbow”. This memorable slogan has been used to market a popular sweet treat for decades. However, as dietitians, we like to apply this slogan to encourage an eating pattern that emphasizes fruits and vegetables from every color of the rainbow. The diverse nutritional properties found in red, orange, yellow, green, blue, and purple foods are important for our overall health.
As the name implies, blueberries are a blue food that fall into the blue hue of the rainbow. Examples of other blue foods include plums, concord grapes, indigo tomatoes, blue corn, and blue pearmain apple.
Blueberries are in peak harvest during the summer and abundantly available in local markets, making this a great time to boost the blue in your diet. When we think of blueberry foods, the first foods that often come to mind are blueberry muffins, blueberry pancakes, and other blueberry baked goods. While I have the best gluten-free whole grain blueberry pancake recipe ever (which I promise to share in an upcoming issue of Healthy Highlights), lets explore other ways to incorporate this versatile fruit into the diet.
Tips for adding blueberries to your diet include:
Simply grab a handful of these delicious berries to enjoy as a snack
Blend into a smoothie
Layer in a yogurt parfait
Add blueberries to chicken salad or fruit salad
Topping for hot or cold cereal, yogurt, and leafy green salads
Prepare blueberry salsa
Make a blueberry reduction to use as a topping for pancakes, waffles, or ice cream
Marinade for chicken
Use blueberries as an ingredient when making homemade granola
Add fresh or dried blueberries to homemade snack bars or energy bites
Frozen blueberry yogurt pops
Salads are a great way to eat all the colors of the rainbow. One way to boost the blue in your next salad is to add fresh blueberries to the bed of leafy greens then top it off with this easy blueberry vinaigrette.
Blueberry Vinaigrette
Yield: About 1 ¼ cups
6-ounces (or 1 ¼ cups) fresh blueberries
1 Tbsp. chia seeds
2 Tbsp. pure maple syrup, divided
½ small shallot
1 tsp. lemon zest
¼ cup freshly squeezed lemon juice (about 1 large lemon)
1/3 cup olive oil
1 tsp. Dijon mustard
Pinch of salt
Instructions
In a small saucepan, combine the blueberries, chia seeds, and 1 tablespoon of maple syrup. Bring to a simmer over medium heat. Cover and cook until the blueberries breakdown, about 8-10 minutes. Stir occasionally.
Allow blueberry compote to cool for about 10 minutes before placing in the blender along with the remaining ingredients. Blend until well combined and smooth.
Drizzle vinaigrette over salad, toss, and enjoy!
Store remaining vinaigrette in an airtight jar in the refrigerator for up to 1 week.