Healthy and Delicious BC Blueberries

Breakfasts


Blueberry Granola Bars
Serves X
Per Portion: Not Available
Yields 12 bars
  • 1.5 cups (140 g) Rolled oats, gluten-free if necessary
  • 1.5 cups (30 g) Puffed brown rice cereal, unsweetened
  • 1 cup (150 g) B.C blueberries, fresh or frozen
  • ½ cup (70 g) Almonds, chopped
  • ⅓ cup (50 g) Sunflower seeds
  • ⅓ cup (60 g) Dried B.C. blueberries
  • 3 tbsp (25 g) Flax seeds, ground
  • 2 tbsp (22 g) Chia seeds
     
  • ¾ cup (180 ml) Brown rice syrup
  • ¾ cup (180 ml) Unsweetened nut butter or nut-free butter
  • 1 tbsp (15 ml) Orange zest
  • 3 tbsp (45 ml) Fresh orange juice
  • 1 tbsp (15 ml) Coconut oil or butter
  • 1 tsp (5 ml) Cinnamon
  • ¼ tsp (pinch) Salt
  1. Pre-heat oven to 325°F/163°C. Grease a 9 x 9” baking dish and line with parchment paper.
  2. In a large bowl, mix the oats, puffed rice, fresh blueberries, almonds, sunflower seeds, dried blueberries, flax and chia seeds.
  3. In a non-stick pan, heat the rice syrup, nut butter, orange zest, orange juice, coconut oil, cinnamon and salt, whisk until well combined and heated through.
  4. Pour the warmed nut butter mixture into the granola and combine to coat all the ingredients. Transfer to the baking dish and press down firmly with the back of a spatula.
  5. Bake in the middle rack of the pre-heated oven for 55 - 60 minutes.
  6. Allow to rest at room temperature until cooled.
  7. Remove block of granola from pan, peel away parchment paper and cut into bars.
Toggle
Blueberry Breakfast Rice Bowl
Serves X
Per Portion: Not Available
  • 1 cup (240 ml) water
  • 1½ cups (360 ml) milk or unsweetened almond, soy or rice milk, divided
  • 1 tsp (5 ml) salt
  • 1 cup (165 g) brown rice or quinoa, uncooked
  • 1 tbsp (15 ml) chia seeds, whole
  • 5 (10 ml) cardamom pods, whole
  • 3 tbsp (45 ml) maple syrup
  • ½ tsp (2.5 ml) ground cinnamon
  • 1½ cups (225 g) B.C. blueberries, fresh or thawed frozen, divided
  • 1 tbsp (15 ml) flax seed, ground
  • 1 tbsp (15 ml) hemp hearts
  • 1 tbsp (15 ml) walnuts, chopped
  • 1 tbsp (15 ml) unsweetened coconut flakes
1. In a medium pot, bring water, 1 cup of the milk and salt to a boil. Add the rice, chia seeds and cardamom pods. Bring to a boil, stir, then simmer, covered on a medium low heat for 40 minutes until cooked (or according to the manufacturer’s instructions)
2. Remove the cardamom pods.
3. Add the remaining ½ cup of milk, maple syrup, cinnamon and 1 cup of the blueberries, heat and stir until warmed.
4. Serve warm topped with the remaining blueberries, flax, hemp hearts, walnuts and coconut.

Yields 3 cups

Toggle
Blueberry Bacon Bread Pudding
Serves X
Per Portion: Not Available
  • 5 cups (600 g) French bread (6-8 thick slices) cut in 1.5” square cubes.
  • 4 (200 g) Large eggs
  • 3 (50 g) Large egg yolks
  • 1 cup (240 ml) Half & half 10% cream
  • 1/3 cup (80 ml) Maple syrup
  • 2/3 cup (160 ml) Butter, melted
  • 1.5 cups (225 g) B.C. blueberries - fresh or frozen
  • 1.5 cups (225 g) Bacon (15-20 slices) - cooked, cut in ¾ inch pieces
1. Pre-heat oven to 350°F/ 175°C
2. Butter a non-stick 8 x 8 inch baking pan.
3. Cut stale bread into 1.5 inch cubes and set aside.
4. To make your own stale bread, cube fresh bread and bake in oven at 150°F/65°C for 30-60 minutes until dry.
5. Fry slices of bacon in a pan, let cool and cut into ¾ inch pieces.
6. In a large bowl whisk together the eggs, egg yolks, cream, butter and maple syrup.
7. Soak the cubed stale bread in the egg mixture for 10-20 minutes until bread absorbs the egg mixture.
8. Fold in the bacon and blueberries.
9. Pour into the buttered baking pan.
10. Bake in a 350°F/175°C oven for 50-65 minutes until bubbling and golden brown.
11. Serve with a drizzle of maple syrup.

Yields 6 - 8 portions

Toggle
On-The-Go Blueberry Trail Mix
Serves X
Per Portion: Not Available
1 cup (250 ml) dried blueberries
1 cup (250 ml) coarsely chopped nuts
1 cup (250 ml) mini pretzels
1 cup (250 ml) cereal (such as Wheat Chex or Cheerios)

In a large bowl, stir blueberries, walnuts, pretzels and cereal. Store in an airtight container or portion into zip-top bags. Best if used within a week.
Toggle
Blueberry Brunch Bake
Serves X
Per Portion: Not Available
1 loaf (16 ounces or 450 g) sliced, firm white bread, crusts removed
2 cups (500 mL) fresh or frozen (not thawed) blueberries, divided
4 ounces (100 g) light cream cheese, cut in 1/4-inch cubes
4 large eggs
2 cups (500 mL) low-fat milk
1/4 cup (50 mL) sugar
1/4 teaspoon (1 mL) salt
1/4 teaspoon (1 mL) ground cinnamon

Butter an 8-inch (20 cm) square baking dish; set aside. Cut bread in 1/2-inch (1.25 cm) cubes (makes about 7 cups or 1.75 L). Layer half the bread cubes and half the blueberries in prepared baking dish; sprinkle with all the cream cheese; cover with remaining bread cubes and blueberries. In a bowl, combine eggs, milk, sugar, salt and cinnamon; pour over bread. Gently press bread down to absorb milk mixture; refrigerate, covered at least 20 minutes or overnight. Preheat oven to 325°F (160°C). Bake, uncovered, until a knife inserted near the center comes out clean, about 1 hour; let stand 10 minutes before serving. Slice in 8 rectangles; serve with maple syrup, if desired.
Toggle
Apricot Filled Blueberry Biscuits
Serves X
Per Portion: Not Available
  • 1 package (12 ounces) frozen blueberries, unthawed or 2-1/2 cups fresh blueberries
  • 2-1/4 cups all-purpose baking mix (like Bisquick)
  • 2/3 cup milk
  • 2 tablespoons sugar
  • 1 teaspoon ground cinnamon
  • 1/2 cup apricot jam
Heat oven to 450°F. Reserve 1/2 cup blueberries for garnish. In a large bowl combine baking mix, milk, sugar, cinnamon and remaining 2 cups blueberries. Stir just until soft dough forms. Turn dough onto surface dusted with baking mix; knead 5 times. Roll 1/2-inch thick; cut dough with a 3-inch heart or other shaped cookie cutter. Place on ungreased cookie sheet. Gently re-roll and cut out scraps; place on cookie sheet. Bake until golden brown, 8 to 10 minutes. To serve: Slice biscuits horizontally in halves; spread apricot preserves on bottom halves; cover with tops. Serve with reserved blueberries and whipped cream, if desired. (Any unfilled biscuits may be frozen for later use.)

Yield: 8 servings
Toggle
Blueberry Oatmeal
Breakfast Cake
Serves X
Per Portion: 236 calories, 5 g protein, 33 g carbohydrate, 9 g fat, 211 mg sodium, 29 mg cholesterol
  • 1-1/3 cups flour
  • 3/4 cup quick-cooking oats
  • 1/3 cup sugar
  • 2 teaspoons baking powder
  • 1/4 teaspoons salt
  • 3/4 cup milk
  • 1/4 cup vegetable oil
  • 1 egg
  • 1 cup frozen blueberries*
* One (12-ounce) bag of frozen blueberries contains about 2-1/4 cups
  1. Preheat oven to 400°F.  Grease an 8-inch round baking pan; set aside.  In a medium mixing bowl combine flour, oats, sugar, baking powder and salt. 
  2. In a 1-cup measure stir milk, oil and egg; pour all at once into flour mixture.  Stir just until moistened (batter will be lumpy). 
  3. Fold in blueberries; spoon batter into prepared pan.  Bake until cake is golden and pulls away from sides of pan 20 to 25 minutes. 
  4. Cool on a rack, 5 to 10 minutes.  Serve warm.
*Blueberries should be firmly frozen when used in baking.

Yield: 8 portions

Toggle
Blueberry Stuffed
French Toast
Serves X
Per Portion: 483 calories, 17 g protein, 74 g carbohydrate, 14 g fat, 432 mg sodium
  • Cooking spray
  • 6 eggs
  • 1 teaspoon grated orange peel
  • 2/3 cup orange juice
  • 3 tablespoons sugar, divide
  • Pinch salt, optional
  • 1 cup fresh or frozen blueberries (thawed and
  • drained, if frozen)
  • 8 slices (1-1/4 inches thick) Italian bread
  • 1/3 cup sliced almonds
  • Blueberry Orange Sauce
Preheat oven to 400°F.  Spray a large baking sheet with cooking spray.  In a medium bowl beat eggs, peel, juice, 2 tablespoons of the sugar and the salt until well blended.  Pour into a 13 x 9 x 2-inch baking pan; set aside.  In a small bowl combine blueberries and the remaining 1 tablespoon sugar; set aside.  With the tip of a sharp knife, cut a 1-1/2-inch wide pocket in the side of each bread slice.  Fill pockets with reserved blueberry mixture, dividing evenly.  Place filled slices in egg mixture.  Let stand, turning once, until egg mixture is absorbed, about 5 minutes on each side.  Arrange bread on prepared baking sheet; sprinkle with almonds.  Bake until golden brown, about 15 minutes, turning slices after 10 minutes.  Serve with Blueberry Orange Sauce.

Yield:  4 to 6 portions

Toggle
Fluffy Blueberry Pancakes
Serves X
Per Portion: 314 calories, 26 g carbohydrate, 16.6 g total fat, 9 g saturated fat
  • 1-1/2 cups part-skim ricotta cheese or drained small-curd cottage cheese
  • 1/4 cup butter, melted   
  • 4 egg yolks
  • 1/2 cup flour
  • 1/4 cup sugar
  • 2 teaspoons grated lemon peel (yellow part only)
  • 8 egg whites
  • 2 cups fresh blueberries
In a medium-sized bowl, combine ricotta, butter and egg yolks until blended. In a small bowl, stir together flour, sugar and lemon peel. Stir dry ingredients into ricotta mixture. In a medium-sized bowl, beat egg whites until they form soft peaks. Fold egg whites and then blueberries into batter. Over medium heat, form cakes by spooning 1/4 cup of batter per pancake onto a hot lightly greased griddle or skillet. Cook cakes, turning once, until browned, about 4 minutes. Serve with Blueberry Ginger Sauce.

Yield : 6 portions (24 pancakes)

Toggle
Dessert Waffles with Spiced Blueberry Sauce
Serves X
Per Portion: Not Available
  • 1-1/2 teaspoons cornstarch
  • 2 cups fresh or frozen blueberries, divided *
  • 3 tablespoons sugar
  • 1 teaspoon ground cinnamon
  • 1/4 to 1/2 teaspoon ground black pepper
  • 4 (4 -1/2 inch) frozen waffles, toasted, or freshly made waffles
  • 4 scoops vanilla ice cream or frozen yogurt
* Measure frozen blueberries without thawing.
In a small saucepan, thoroughly combine cornstarch with 1/3 cup cold water, stir in half of the blueberries, the sugar, cinnamon and black pepper. Over medium heat, bring to a boil; boil until sauce is clear, about 1 minute; remove from heat. Stir in remaining blueberries; cool. Place warm waffles on dessert plates. Scoop ice cream onto waffles; top with Spiced Blueberry Sauce.

Yield : 4 portions

Toggle
Blueberry Mini Muffins
Serves X
Per Portion: Per muffin: 83 calories, 13 g carbohydrate, 2.6 g total fat, 1.5 g saturated fat
  • 2 cups self-rising flour
  • 1/2 cup sugar
  • 3/4 cup milk
  • 1 large egg, lightly beaten
  • 1/4 cup butter, melted
  • 1-1/2 cups fresh blueberries
Preheat oven to 425°F. Lightly grease 24 (1-inch) mini-muffin pan cups. In a medium-sized bowl, combine flour and sugar. Make a well in the center; add milk, egg and butter. Stir gently until mixture begins to form a soft dough; fold in berries; spoon into mini-muffin cups, dividing evenly. Bake until tops are golden, 12 to 15 minutes. Serve warm.

Yield : 24 mini-muffins

Toggle
Blueberry Scones & Mini-Scones
Serves X
Per Portion: Per mini-scone: 85 calories, 14 g carbohydrate, 2.5 g total fat, 0 saturated fat
  • 2 cups biscuit mix
  • 1/4 cup sugar
  • 1/2 cup milk
  • 1 cup fresh blueberries
Preheat oven to 375°F. Lightly grease a large baking sheet. In a medium-sized bowl, combine biscuit mix and sugar. With a wooden spoon, stir in milk until mixture forms a ball; on a lightly floured board, flatten dough. Pat or roll out dough to make a 14- X 7-inch rectangle. Scatter blueberries over half of the dough (in a 7-inch square); fold over remaining half of the dough. Gently press to a uniform thickness. Cut dough in 4 squares (3-1/2 inches each); cut each square diagonally in both directions to make 16 triangles. Arrange mini-scones on prepared baking sheet.  Bake in upper third of oven until browned on top, 8 to 10 minutes. Serve warm.

Yield : 16 mini-scones

For full size Blueberry Scones : Prepare dough as directed above; cut each square diagonally in half to make 8 scones; bake at 375°F until tops are golden, 12 to 15 minutes.

Yield : 8 scones


Toggle
Blue Banana Boats
Serves X
Per Portion: 254 calories; 55 g carbohydrate; 4 g total fat; 2 g saturated fat; 5 g fiber
  • 2 fruit roll-ups, any flavor
  • 4 thin, 4-inch long pretzel sticks
  • 1-1/2 cups fresh, frozen or drained canned blueberries
  • 1/2 cup grape juice, or juice from canned blueberries
  • 2 bananas, cut in quarters
  • 4 small scoops frozen yogurt or fruit sorbet
  • 1/2 cup fruit cut in pieces, such as mandarin oranges or grapes

To make “sails”: Unroll fruit rolls and cut into 4 triangles, about 3 inches on all sides; with a sharp knife, make 3 small cuts along one edge of each triangle; thread onto pretzel sticks. In 4 soup or cereal bowls, divide blueberries evenly; pour 2 tablespoons juice into each bowl. To form a “boat”: Place two banana quarters on opposite sides of bowl; between the bananas, place a scoop of frozen yogurt. Scatter fruit over all and push a pretzel “sail” into yogurt. Serve immediately.

Yield: 4 portions

Toggle
Blueberry Almond Crepes
Serves X
Per Portion: Not Available
  • 1 container (16 ounces) cottage cheese
  • 2 egg yolks
  • 3 tablespoons plus 1/2 cup sugar
  • 1 tablespoon grated orange peel
  • 1/2 cup chopped blanched almonds
  • 2 tablespoons cornstarch
  • 2/3 cup orange juice
  • 4 cups fresh or frozen blueberries
  • 18 crepes (recipe follows)
  • 1/2 cup toasted sliced natural almonds
1.     To prepare filling: In a blender container, place cottage cheese, egg yolks, 3 tablespoons sugar and orange peel; whirl until well combined.  Add chopped almonds; whirl until smooth; set aside.
2.     To prepare blueberry sauce:  In a saucepan combine the remaining ½ cup sugar and the cornstarch.  Stir in orange juice and blueberries.  Over medium-high heat, bring to a boil, stirring constantly; cook and stir until thickened and clear, about 1 minute.
3.    To assemble:  Place 2 rounded tablespoons of filling on each crepe.  Roll and place on a lightly greased baking sheet.  Cover and refrigerate until ready to serve.
4.    At serving time:  Preheat oven to 300 degrees Fahrenheit.  Bake filled crepes until hot, about 15 minutes.  Top with blueberry sauce, sprinkle with toasted almonds and, if desired, a dollop of sour cream.

Yield : 18 crepes

TO PREPARE CREPES:  In a blender container, place 4 eggs, 1 cup each flour and milk, 1-tablespoon light brown sugar and ¼ teaspoon almond extract.  Whirl until smooth.  Spray crepe pan with non-stick cooking spray; heat over medium heat until hot.  Add about 3 tablespoons batter to pan, tilting to make an even layer.  Cook on one side until crepe begins to brown, about 1 minute.  Place on a sheet of waxed paper, browned side up.  Repeat with remaining batter; layering the crepes with waxed paper.

Toggle
Blueberry Maple Breakfast Bake
Serves X
Per Portion: Not Available
  • 1 loaf (14 ounces) Egg challah or other white bread
  • 4 ounces reduced-fat cream cheese
  • 2 cups fresh or frozen blueberries, divided
  • 8 eggs, beaten
  • 1-1/2 cups milk
  • 1/4 cup maple syrup
  • 1/4 cup melted butter
Preheat oven to 350°F. Remove crusts from bread; cut in 1-inch cubes (makes about 10 cups).  Cut cream cheese in small cubes (makes about 1 cup).  Grease 9-x-9-2-inch baking dish.  Place half of the bread cubes in the dish.  Scatter cream cheese cubes and 1 cup of blueberries over the bread.  Top with remaining bread cubes and blueberries.  In a bowl, combine eggs, milk, maple syrup and butter.  Carefully pour over bread mixture. Bake until a knife inserted in the center comes our clean, about 1 hour, covering with aluminum foil if edges brown too much.  To serve, cut in squares.  Accompany with additional maple syrup, if desired.

Yield : 9 portions

Toggle
Rustic Blueberry-Nectarine Crostata
Serves X
Per Portion: Not Available
PASTRY:
  • 2-1/4 cups All-purpose flour
  • 1/4 cup Sugar
  • 1/2 teaspoon Ground cardamom
  • 1/4 teaspoon Salt
  • 1-1/2 sticks (about 6 ounces) Unsalted butter
  • 3-1/2 to 4 tablespoons Cold water   
FILLING:
  • 1 pint Blueberries
  • 2 cups Ripe nectarines, diced
  • 3 tablespoons Sugar
  • 2 tablespoons Cornstarch
  • 1 yolk Egg (beaten with cream)
  • 1 tablespoon    Heavy cream   
  • 6 teaspoons Coarse raw sugar
1.    Combine the flour, sugar, cardamom and salt in a processor. Pulse to combine. Add butter and pulse to pea size. Sprinkle 3 tablespoons water over flour; process 3 to 4 seconds until starting to come together (if dough looks very sandy, add water and pulse a few more times until clumping but slightly loose). Turn out onto a large sheet of plastic wrap. Bring wrap up and cover top of dough; press to form 7-inch disk. Chill until cold.
2.    Divide dough into 6 equal pieces. Roll out on lightly floured board to form 1/8-inch thick circles approximately 5-inches in diameter. Line a baking sheet with parchment paper; transfer circles to sheet. Spoon cookie crumbs into center of circles.
3.    In a large bowl, gently toss blueberries, nectarines, sugar and cornstarch. Mound fruit evenly in center of each circle, leaving a 1-inch border around edge. Bring pastry up and over filling just to form a 1-inch border. Brush pastry lightly with egg mixture and sprinkle with sugar. Chill until cold.
4.    Position oven rack in lower third of oven; heat to 425 F. Bake crostata 35 minutes until center lightly bubbles and crust is deep golden. Cool 15 minutes. Serve warm with gelato or lightly sweetened whipped cream.

Yield : 6 portions

Toggle
Blueberry-Topped Rice Cakes
Serves X
Per Portion: 149 calories, 5 g protein, 24g carbohydrate, 4g fat, 39 mg sodium, 16 mg cholesterol
  • 1/2 cup ricotta or cottage cheese
  • 2 teaspoons apricot preserves
  • 4 apple cinnamon flavoured rice cakes
  • 1 thinly-sliced fresh fruit (such as apple, pear, nectarine or peach)
  • 1 cup fresh blueberries
In a a small bowl, stir together ricotta and preserves. Spoon an equal amount on each of the rice cakes almost to the edge. Arrange fruit slices in circles, on top of the ricotta mixture. Top each with 1/4 cup of the blueberries; serve immediately.
Toggle