Healthy and Delicious BC Blueberries

Entrees

Savoury Blueberry Stuffing
Serves X
Per Portion: Not Available
Yields 6-8 servings
  • ½ cup (120 g) Salted butter
  • 1 cup (150 g) Onion, chopped
  • 1 cup (150 g) Celery, finely chopped
  • 1 cup (115 g) Leek, chopped
  • 1 tsp (5 ml) Salt
  • 1 tsp (5 ml) Black pepper
     
  • 12 cups (600 g) Sourdough bread, cut into ½” cubes and lightly oven-toasted
  • 1 cup (150 g) B.C. blueberries, fresh or frozen
  • ¼ cup (50 g) Dried blueberries
  • 1 cup (130 g) Apple, diced
  • 1 tbsp (15 ml) Fresh sage, finely chopped or 1 tsp dry
  • 1 tbsp (15ml) Fresh thyme, finely chopped, or 1 tsp dry
     
  • 1 cup (240 ml) Chicken or turkey stock
  • ½ cup (65 g) Hazelnuts, chopped - optional
  1. Pre-heat oven to 300°F/150°C with rack positioned on the bottom. Butter a 9” x 12” baking dish and set aside.
  2. In a small pan, melt butter over low heat, then add onion, celery, leek, salt and pepper. Sauté until tender.
  3. In a large bowl, mix the bread, both types of blueberries, apple, sage and thyme. Add the sautéed onions, celery and leek to the bread mixture and combine.
  4. Transfer mix to the baking dish and press down to compact it. Pour the stock over the mixture just before baking. Top with hazelnuts if desired.
  5. Bake uncovered on the bottom rack of the oven at 300°F/150°C for 70-80 minutes until golden brown.
  6. Stuffing mixture can also be stuffed into a turkey and baked in the oven until internal temperature reaches 185°F/85°C.
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Braised Star Anise & Blueberry Pork Belly
Serves X
Per Portion: Not Available
Yields: 4 servings, as part of a multi-dish meal

  • 3 lbs (1 ½ kg) Fresh pork belly, cut into two pieces
  • 3 tbsp (45 ml) Light soy sauce
  • ¼ cup (50 ml) Dark soya sauce
  • 4 cups (1 litre) Water
  • 8 Green onions, cut into 3-inch (7.5 cm) lengths
  • 2-inches (5 cm) Ginger, sliced
  • 1 tsp (5 ml) Sea salt
  • 6 Star anise, whole
  • 2 Cassia or cinnamon sticks, 4 to 5 inches each
  • 8 Dried red chilies, whole
  • 3 oz (90 g) Sugar cane sugar or rock sugar
  • ¼ cup (50 ml) Mei Kuei Lu Chiew wine, or substitute dry sherry
  • 2 - 3 cups (500 - 750 ml) Fresh B.C. blueberries, rinsed and dried
  1. Rinse the pork belly and dry well. Remove any excess top rind. If the bellies are too long, roll in half and tie into two bundles. Heat a large heat proof casserole or Dutch oven over medium heat. When hot, add one chunk of the pork belly, and sear until golden on all sides. Remove and repeat with other piece. Drain any excess fat and discard.
  2. Return both pieces back into the casserole laying in one flat piece along the bottom of the dish. Add the remaining ingredients.
  3. Bring to a boil. Lower heat to a simmer, cover with lid, slightly open, and cook for 2 to 3 hours or until tender, turning over part way through cooking.
  4. Remove pork and set aside warm. Remove any excessive fat from remaining liquid, then heat and bring to a boil, reducing until the sauce is syrupy. Remove the star anise, cinnamon sticks and chilies before serving.
  5. Slice pork belly and serve with sauce.
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Savoury Blueberry Cornbread
Serves X
Per Portion: Not Available
Yields 1 x 10” cake
  • 1 cup (150 g) B.C blueberries, fresh or frozen
  • 1 tsp (5 ml) All purpose unbleached flour
     
  • 1 cup (165 g) Corn meal, medium grind
  • 1 cup (130 g) All purpose unbleached flour
  • 1 tbsp (15 ml) Baking powder
  • ½ tsp (5 ml) Salt
  • 1 tsp (10 ml) Paprika, mild or hot
  • 1 tsp (10 ml) Fresh rosemary, finely minced or ½ tsp dry
  • ½ tsp (5 ml) Garlic powder
  • ½ tsp (2.5 ml) Black pepper
     
  • ½ cup (125 g) Butter, softened
  • 3 tbsp (30 g) Sugar
  • 3 Large eggs, room temperature
     
  • 1 cup (240 ml) Buttermilk
  • 3 tbsp (25 g) Parmesan cheese, dry & finely-grated
     
  • 1 tbsp (15 ml) Butter
  • 1 tsp (5 ml) Grape seed oil
  1. In a bowl toss 1 tsp of flour with blueberries to coat and set aside.
  2. Light one side of the barbecue and pre-heat to 350°F/175°C. Using the indirect grilling method, heat a dry cast iron pan on the unlit side of the grill.
  3. In a small bowl combine the all the dry ingredients and set aside.
  4. In a large bowl, cream the butter and sugar until fluffy, add the eggs one at a time and mix well.
  5. Fold in the buttermilk and cornmeal mixture alternately in three intervals until blended. Fold in the floured blueberries and Parmesan cheese.
  6. Warm the butter and oil in the hot pan until sizzling. (Be careful of the hot handle.) Pour cornbread mixture in the hot, buttered pan and spread evenly.
  7. Leaving pan on side of barbecue that is unlit, then close the lid and bake for 35-40 minutes until a toothpick inserted in the centre comes out clean.
  8. Alternatively, bake in middle rack of pre-heated 350°F/175°C oven in  buttered cast iron pan or a loaf pan for 35 - 40 mins.
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Blueberry Turkey Burgers
Serves X
Per Portion: Not Available
Yields 4 burgers
  • 1 lb (450 g) Lean ground turkey
  • ¾ cup (115 g) B.C. blueberries, fresh or frozen, roughly chopped
  • ¼ cup (30 g) Green onion, chopped
  • 1 Large egg
  • 1 tbsp (15 ml) Whole grain mustard
  • 1 tbsp (15 ml) Fresh parsley, chopped or 2 tsp dry
  • 2 tsp (10 ml) Fresh thyme, chopped or 1 tsp dry
  • 1 tsp (15 ml) Garlic, finely minced or dry
  • 1 tsp (5 ml) Paprika, mild or hot
  • 1 tsp (5 ml) Salt
  • ½ tsp (2.5 ml) Black pepper
  • 3 tbsp (45 ml) Bread crumbs or ground flax seeds (if needed)
     
  • 2 tsp (10 ml) Vegetable oil
  • 3 tbsp (45 ml) Barbecue sauce
  • 4 Whole grain burger buns
  1. Pre-heat a heavy bottom pan or barbecue to 350°F/175°C.
  2. In a bowl, mix all the burger ingredients and form four ¾” thick patties. If mixture appears to wet, add bread crumbs or flax. Keep refrigerated until ready to cook.
  3. Grease the grill with an oiled paper towel, or heat the oil in the pan.
  4. Place patties on the pre-heated grill plate (or in pan), and sear on medium-high heat, cooking for approximately 5-7 minutes until browned. Carefully flip over, reduce the heat to medium-low and finish cooking for another 5-7 minutes until internal temperature reaches 165°F/75°C.
  5. Brush with barbecue sauce and serve on buns with condiments as desired.
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Quick Blueberry Lamb Kebabs
Serves X
Per Portion: Not Available
Lamb Kebabs
  • 1 lb (450 g) lean ground lamb
  • 1 cup (150g) B.C. blueberries - fresh or frozen, roughly chopped
  • ¼ cup (40 g) shallots - very finely diced
  • 1 tbsp (15 ml) garlic - crushed
  • 2 tbsp (30 ml) fresh mint - chopped
  • 1 tsp (15 ml) lemon zest - finely grated
  • 2 tsp (10 ml) ground cumin
  • 2 tsp (10 ml) ground coriander
  • 1 tsp (5 ml) salt
  • 1 tsp (5 ml) black pepper
  • 1 tsp (5 ml) mild smoked paprika
  • 1 tsp (5 ml) hot chili flakes or powder - optional
  • ¼ tsp (pinch) ground clove
Yogurt Cucumber Mint Sauce
  • 1 cup (240 ml) Greek or Balkan 10% fat yogurt
  • ½ cup (60 g) cucumber - seeded and grated
  • 2 tbsp (30 ml) fresh mint - chopped
  • 1 tbsp (15 ml) fresh dill - chopped
  • 1 tbsp(15 ml) lemon juice
  • ½ tsp (2.5 ml) salt
  • ½ tsp (2.5 ml) black pepper
1. Pre-heat oven to 400F/205C. If using wooden skewers, soak in water for 10 minutes.
2. Grease a baking sheet and 12 flat 6” skewers with vegetable oil.
3. In a bowl, mix all the kebab ingredients together.
4. With wet hands, form the lamb mixture into oblong sausage shapes around the top ends of the oiled skewers.
5. Place on baking sheet and bake on the top rack of a pre-heated oven for 8-10 minutes, finish on broil to brown for another 5-8 minutes. Alternatively, BBQ on a medium heat for 15-18 minutes.
6. Mix all yogurt sauce ingredients together and chill until ready to serve.
7. Serve kebabs with yogurt cucumber mint sauce and pita.

Yields 12 kebabs & 1.5 cups of sauce
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Pork Tacos with Blueberry Pineapple Salsa
Serves X
Per Portion: Not Available
Yields: 12-16 tacos

Pork
1 cup (150 g) B.C. Blueberries, fresh or frozen
½ cup (65 g) Onion, diced
2 tbsp (20 g) Fresh garlic, chopped
1 tbsp (15 ml) Chipotle pepper (canned in adobe sauce), chopped
1 tbsp (15 ml) Salt
1 tsp (5ml) Pepper
1 tsp (5 ml) Sweet paprika
½ tsp (2.5 ml) Thyme, fresh or dry
3-4 lb (1.5 kg) Pork shoulder

Blueberry Pineapple Jicama Salsa

1 cup (150 g) B.C Blueberries, fresh or frozen
¾ cup (125 g) Pineapple , fresh or canned, diced
½ cup (75 g) Jicama, diced
1 tbsp (10 g) Jalapeño pepper, de-seeded and finely diced
1 tbsp (15 ml) Fresh cilantro, chopped
1 tbsp (15 ml) Lime juice
½ tsp (2.5 ml) Salt
½ tsp (2.5 ml) Pepper

To Serve
12 4-6” Corn tortillas
Pork
In a sauce pan, on a medium-low heat, cook the blueberries, onion, garlic, chipotle, salt, pepper, paprika and thyme until reduced, breaking down the mixture with a spoon. Cool completely and spread over the pork to marinade in the refrigerator for 1- 5 hours. Cook marinated pork in an uncovered roasting pan on low heat (275F/135C) for 4-5 hours. Allow to rest and cool. Separate and shred into small pieces.

Salsa
Mix together the blueberries, pineapple, jicama, jalapeño, cilantro, lime, salt and pepper and set aside.

To Serve
Warm tortillas in oven or microwave for 15-30 seconds. Line the tortilla with shredded pork then top with salsa.
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Lamb Blueberry Rogan Josh
by Chef Gurj Dhaliwal
Serves X
Per Portion: Not Available
  • 2 tbsp (30 ml) Vegetable Oil
  • 1 tsp (5 ml) Coriander Seeds
  • 1 tsp (5 ml) Fennel Seeds
  • 5 Whole Cloves
  • 1 Cinnamon Stick
  • 4 Green Cardamom Pods
  • 2 cups (300 g) Yellow Onion, chopped
  • 3 tbsp (30 g) Garlic Cloves, chopped
  • 3 tbsp (30 g) Ginger, chopped
  • 4 Fresh Red Chillies, chopped
  • 1 tbsp (15 ml) Garam Masala
  • 2 tbsp (30 ml) Paprika
  • 2 ½ lbs (1.2 kg) Boneless Lamb Shoulder or Lamb Leg cut into large ¾”cubes
  • 2 tsp (10 ml) Turmeric Powder
  • 1 tsp (5 ml) Ground Black Pepper
  • 2 tsp (10 ml) Salt
  • 1 ½ cups (325 g) Fresh or Frozen B.C. Blueberries
  • 1 cup (250 g) Canned Diced Tomatoes, drained with no tomato juice
  • ½ cup (125 ml) Water
  • 1 tbsp (15 ml) Fresh Mint, chopped
  1. Place a large wide flat-bottom pot or Dutch oven over medium heat. Add 1 tbsp (15ml) of oil and preheat for 2 minutes, then add coriander seeds, fennel seeds, cloves, cinnamon and cardamom. Toast all spices in oil for 3 minutes.
  2. Increase heat to medium high, add in the chopped onions and cook for 10 minutes.
  3. Add in garlic, ginger, chili, garam masala, paprika and cook for 5 minutes.
  4. In a separate bowl combine the turmeric, black pepper, cubed lamb and remaining 1 tbsp. (15ml) of oil. 
  5. Add the lamb into the onion spice mixture and stir to coat in all spices. Cook for 5 minutes.
  6. Add in blueberries, canned tomatoes, salt, and water. Cover with lid, reduce the heat to medium low and cook the lamb for 15 minutes.
  7. Uncover and continue to cook over medium low heat for 45 minutes until the lamb is tender and the sauce is thick.
  8. Garnish with fresh chopped mint and serve with yogurt.
Yields 4 - 6 Main Course Portions
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Baked Pork Spring Rolls w/ Blueberry Dipping Sauce
Serves X
Per Portion: Not Available
  • 1 lb (450 g) Lean ground pork
  • ¼ cup (30 g) Green onion, sliced
  • 1 tbsp (10 g) Ginger, minced
  • 1 tbsp (10 g) Garlic, minced
  • 2 tbsp (30 ml) Hoisin sauce
  • 2 tsp (10 ml) Soy sauce
  • 1 tsp (5 ml) Chili paste (Sambal Oelek)
  • 1 tsp (5 ml) Rice vinegar
  • 1 tsp (5 ml) Pepper
  • ½ tsp (2.5 ml) Salt
  • 12 Wheat-based spring roll pastry sheets – 8 x 8”, thawed
  • ¼ cup (60 ml) Grapeseed oil
For Dipping Sauce
  • 1 cup (150 g) B.C. blueberries - fresh or frozen
  • ¼ cup (60 ml) Honey
  • 1 tbsp (15 ml) Chili paste (Sambal Oelek)
  • 1 tbsp (15 ml) Lime juice
  • 1 tbsp (15 ml) Cilantro – fresh, chopped
1. Pre heat oven to 350°F/160°C. Grease an 8” x 14” non-stick cookie sheet with oil.
2. Thaw spring roll pastry sheets, keeping covered in a damp clean towel.
3. In a large bowl, mix the raw ground pork, green onion, ginger, garlic, hoisin sauce, soy sauce, chili paste, rice vinegar and pepper.
4. Lay a sheet of spring roll wrapper on a clean flat surface., and place 2-3 tablespoons of the pork mixture in top third of the wrapper sheet and roll, folding the ends in to form a 3.5” roll.
5. Place on an oiled cookie sheet, seam side down and brush generously with grapeseed oil.
6. Bake in the middle rack of a pre-heated 350°F/160°C oven for 45-60 minutes until golden grown.
7. Remove from cookie sheet immediately to avoid sticking. Serve with Tangy Blueberry dipping sauce.

Dipping Sauce:
1. In a sauce pan bring blueberries, honey and chili paste to a simmer and allow to cook for 10-15 minutes.
2. Cool the mixture and then puree in a blender until smooth. Stir in the lime juice and cilantro.

Makes 12 spring rolls, 2/3 cup sauce

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Sesame Crusted Tuna w/ Blueberry Ponzu Vinaigrette
Serves X
Per Portion: Not Available
  • 4 x 5oz (564 g) Ahi tuna steaks
  • ¼ cup (22 g) Sesame seeds
  • ½ tsp (2.5 ml) Smoked paprika (optional)
  • ½ tsp (2.5 ml) Salt
  • ½ tsp (2.5 ml) Pepper
  • 1 cup (150 g) Pea shoots or any green salad
Blueberry Ponzu Vinaigrette:
  • ½ cup (75 g) B.C. blueberries - fresh or frozen
  • 3 tbsp (45 ml) Ponzu sauce
  • 1 tbsp (10 g) Shallot, minced
  • 1 tbsp (15 ml) Lime juice
  • 1 tbsp (10 g) Fresh ginger, minced
  • 1 tsp (15 ml) Orange zest
  • 1.5 tsp (22 ml) Orange juice
  • ½ tsp (2.5 ml) Pepper
  • 1 tbsp (15 ml) Grapeseed oil
  • ½ tsp (5 ml) Sesame oil
Blueberry Mango Salsa
  • 1 cup (150 g) Fresh mango, diced (approximately 1 mango)
  • ½ cup (75 g) B.C. blueberries - fresh
  • 1 tbsp (10 g) Jalapeño pepper- fresh, de-seeded
  • 1 tbsp (15 ml) Fresh cilantro, chopped
  • 1 tbsp (15 ml) Fresh lime juice
  • ½ tsp (2.5 ml) Salt
  • ½ tsp (2.5 ml) Pepper
1. Place the blueberries, ponzu, shallot, lime juice, ginger, orange zest, orange juice and pepper in a blender. Blend on a low speed, and drizzle in the grapeseed and sesame oil until emulsified. Set aside.
2. In a separate bowl mix the mango, blueberries, jalapeño, cilantro, lime juice, salt and pepper, set aside.
3. Heat a cast iron pan on medium, high heat. (or heat 2 teaspoons of vegetable oil in a non-stick pan over medium heat)
4. Place the sesame seeds, salt and pepper in a plate and coat the tuna steaks in the sesame mixture.
5. Sear the sesame crusted tuna in the pan for approximately 1-3 minutes per side, until rare/medium-rare.
6. Serve over peas shoots or salad greens. Drizzle the vinaigrette over and top with blueberry mango salsa.

Yields 4 portions
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Warm Blueberry Bisque
Serves X
Per Portion: Not Available
2 teaspoons (10 mL) oil
1/2 cup (125 mL) finely chopped shallot
4 cups (1 L) fresh or frozen blueberries
1 cup (250 mL) vegetable or chicken broth
1/2 teaspoon (2 mL) fresh ground nutmeg
1/2 teaspoon (2 mL) ground allspice
salt to-taste
1-1/2 cups (375 mL) half-and-half
1 cup (250 mL) crème fraiche or sour cream
2 tablespoons (25 mL) finely chopped fresh chives

In 4-quart (4 L) saucepan, heat oil over medium-low heat. Add shallot, cook until translucent. Add blueberries, broth, nutmeg and allspice; cook over medium heat until blueberries soften and begin to burst, 5 to 7 minutes. Cool slightly then blend until smooth; press through a fine sieve; discard solids. Return blueberry mixture to pan and whisk in half-and-half. Simmer, stirring often, 5 to 7 minutes. Adjust seasonings as needed. In a small bowl, mix crème fraiche and chives. Spoon bisque into 8 soup bowls and top each with 2 tablespoons (25 mL) chive-crème fraiche.
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Blueberry-Onion Sauced Pork Tenderloin
Serves X
Per Portion: Not Available
  • 3/4 to 1 pound pork tenderloin
  • 2 tablespoons butter, divided
  • 2 medium onions, sliced
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 2 tablespoons sugar
  • 1/4 cup port wine or sweet sherry
  • 2 tablespoons balsamic vinegar
  • 1 cup fresh or frozen blueberries
  • 1 cup chopped cherry tomatoes
Preheat broiler.  Broil pork, turning occasionally, until cooked through, about 20 minutes.  Remove to a platter; cover to keep warm.  Meanwhile, in a large skillet over medium-high heat, melt 2 tablespoons of the butter.  Add onions, salt and pepper; cook until onions are golden, about 10 minutes.  Add sugar; cook until onions are caramelized, 3 minutes longer   Add port, balsamic, blueberries and tomatoes; bring to a boil.  Remove from heat.  Thinly slice pork and serve with sauce.

Yield:  4 servings
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