Healthy and Delicious BC Blueberries

Salads and Appetizers

Blueberry Soba Noodle Salad
Serves X
Per Portion: Not Available
Yields 6 cups

Vinaigrette:
  • 3 tbsp (45 ml) Soy sauce
  • 2 tbsp (30 ml) Fresh orange Juice
  • 2 tbsp (30 ml) Rice vinegar
  • 1 tbsp (15 ml) Vegetable oil
  • 1 tsp (5 ml) Sesame oil
  • 1 tsp (5 ml) Honey

Salad:
  • 4 cups (600 g) Soba/buckwheat noodles, cooked and cooled
  • 1 cup (150 g) B.C blueberries, fresh or frozen
  • ¾ cup (100 g) Extra firm tofu or cooked chicken, cubed
  • ½ cup (65 g) Mandarin segments, chopped
  • ½ cup (50 g) Snap peas, chopped
  • ½ cup (50 g) Carrot, 1” long thin julienne
  • ¼ cup (30 g) Bell pepper, diced
  • 2 tsp (10 ml) Sesame Seeds-optional
  1. In a large bowl, whisk together all vinaigrette ingredients until combined.
  2. Add all the prepared salad ingredients and toss with the vinaigrette.
  3. Garnish with sesame seeds if desired.
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Layered Blueberry Hazelnut Cheese Wheel
Serves X
Per Portion: Not Available
  • 5” round (350 g) Brie, Camembert or any soft rind cheese
  • 1½ cups (225 g) B.C blueberries - fresh or frozen
  • ¼ cup (60 ml) red wine
  • 2 tbsp (30 ml) balsamic vinegar
  • 3 tbsp (30 g) brown sugar
  • 1 tbsp (15 ml) lemon zest
  • 2 tsp (10 ml) lemon juice
  • ¼ tsp (pinch) black pepper
  • 1/8 tsp (pinch) salt
  • Sprig fresh rosemary
  • ½ cup (75 g) hazelnuts, toasted and roughly chopped
1. Cut the cheese round in half horizontally. Place bottom half, cut side up on a serving platter. Set aside at room temperature with the top half of cheese.
2. In a saucepan, bring the blueberries, red wine, balsamic vinegar, brown sugar, lemon zest, lemon juice, pepper and salt to a boil.
3. Simmer uncovered on a medium heat for approximately 20-30 minutes, until reduced to a thick compote.
4. Add the whole rosemary sprig in the last 2 minutes of cooking, then remove.
5. Spoon half the hot compote over the bottom half of cheese. Cover with the top half of cheese (cut side down) and top with remaining compote and hazelnuts.
6. Serve with fresh fruit and crackers.

Yields 1 wheel with 3 cups of compote

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Blueberry Superfood Salad
Serves X
Per Portion: Not Available
Yields 4 portions

Ingredients
  • 2 cups (200 g) Raw kale, stem removed and chopped
  • 1.5 cups (225 g) B.C Blueberries, fresh or frozen
  • 1.5 cups (225 g) Cooked quinoa, cooled (2/3 cup uncooked quinoa)
  • 1 cup (150 g) Raw beet, peeled and grated
  • 3 tbsp (30 g) Hemp hearts
  • ⅓ cup (80 ml) Flax lemon vinaigrette (see recipe below)
  • ¼ cup (35 g) Sunflower seeds
Flax Lemon Vinaigrette: Yields 1/3 cup
  • 3 tbsp (45 ml) Flax seed oil
  • 2 tbsp (30 ml) Lemon juice
  • 1 tbsp (15 ml) Fresh parsley, finely chopped
  • 1 tsp (5 ml) Honey
  • 1 tsp (5 ml) Lemon zest, finely grated
  • 1 tsp (5 ml) Pepper
  • ½ tsp (2.5 ml) Salt
  • ¼ tsp (1.5 ml) Turmeric powder (optional)
Vinaigrette
• In a bowl, whisk together, lemon juice, parsley, honey, lemon zest, pepper, salt, and turmeric.
• Slowly drizzle in the flax seed oil until emulsified.

Salad
• In a bowl combine kale, blueberries, cooled quinoa, grated beet, hemp hearts and flax lemon vinaigrette.
• Top with sunflower seeds.
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Blue on Blue
Serves X
Per Portion: Not Available
• 1 cup (150 g) B.C. blueberries - fresh or frozen
• 1 tbsp (15 g) Roasted garlic (approx. 6 cloves)
• 1 tsp (5 ml) Balsamic vinegar
• 2 tsp (10 ml) Maple syrup
• ½ tsp (2.5 ml) Pepper – fresh, ground
• ½ tsp (2.5 ml) Salt
• 2 tbsp (40 g) Cream cheese (room temperature)
• 1 whole (20 slices) Baguette, thinly sliced and lightly toasted
• ¼ cup (40 g) Gorgonzola or Cambozola blue cheese
• 3 tbsp (30 g) Walnuts , chopped
• 3 tbsp (30g) B.C. blueberries - fresh
• 1 tbsp (10 g) Chives – fresh, sliced

1. Cut the top off of a bulb of garlic and wrap in tin foil. Slow roast in a 250°F/120°C oven for 60-75 minutes. Set aside to cool. Remove the roasted garlic from the bulb casing.
2. Lightly toast thin slices of baguette in a 250°F/120°C oven for approximately 5 minutes, until light golden brown. Allow to cool to room temperature.
3. In a medium saucepan, over a low heat, simmer the blueberries, roasted garlic, balsamic and maple syrup for approximately 10-15 minutes until cooked and most of the liquid is evaporated. Season with salt and pepper.
4. In a food processor or blender, puree the blueberry mixture with the cream cheese. Chill in the refrigerator for a minimum 1-2 hours until thickened.
5. Spread approx 1 teaspoon of blueberry mixture on each toasted baguette slice. Top with a slice of the blue cheese and sprinkle with a few chopped walnuts, a fresh blueberry and a sprig of chive. 6. Serve at room temperature.

Yields 24 appetizers, 1/3 cup of spread

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Blueberry Spinach Salad with Hot Bacon Dressing
Serves X
Per Portion: Not Available
4 slices bacon
1 cup chopped red onion
1 tablespoon sugar
1/4 cup white wine vinegar
1/4 teaspoon salt
1/4 teaspoon ground black pepper
2 teaspoons cornstarch
6 ounces (about 8 cups) baby spinach
2 cups fresh blueberries
1 cup grape tomatoes, halved
1 cup blue cheese crumbles
4 (6 ounces each) boneless, skinless chicken breasts,
cooked and sliced

In a skillet, over medium heat, sauté bacon until crisp, about 7 minutes. Remove bacon and crumble; set aside. Add onion to drippings in skillet; cook, stirring, until translucent, about 4 minutes. Add sugar, vinegar, 1/3-cup water, salt and pepper; bring to boil. Reduce heat and simmer 5 minutes. In a small cup, combine cornstarch and 2 tablespoons water; add to simmering liquid, stirring rapidly; continue cooking until dressing is thickened, about 3 minutes. Stir in salt and pepper. In a large bowl, toss spinach and warm dressing. On four large plates, evenly divide spinach; sprinkle each with 1/2 cup blueberries, 1/4 cup tomatoes, 1/4 cup cheese crumbles,1 tablespoon reserved bacon, and 1 chicken breast. Serve immediately.
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Blueberry-Wheat Berry Salad
Serves X
Per Portion: Not Available
1-1/2 cups (375 mL) hard winter wheat berries
1/2 cup (125 mL) finely chopped celery
1/2 cup (125 mL) chopped parsley
1/4 cup (60 mL) chopped scallions, with some green
3 tablespoons (40 mL) fresh lemon juice
2 tablespoons (25 mL) vegetable oil
3/4 teaspoon (4 mL) salt
1-1/2 cup (375 mL) fresh blueberries
1/2 cup (125 mL) dried blueberries
1/2 cup (125 mL) toasted, chopped walnuts

Rinse and drain wheat berries. Place wheat berries in a large saucepan and add water to cover 2 inches above the wheat berries; bring to boil. Cover pan, reduce heat to simmer and cook until chewy, about 1 hour. Drain, rinse and allow to cool. Place cooked, cooled wheat berries in a large bowl; stir in celery, parsley, scallions, lemon juice, oil and salt. Add fresh blueberries, dried blueberries and walnuts; toss just to combine. Serve immediately or chill before serving.
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Lemon Blueberry and Chicken Salad
Serves X
Per Portion: 244 calories, 25 g protein, 6 g fat, 22 g carbohydrate
  • 2 cups fresh or frozen blueberries, divided
  • 3/4 cup low-fat lemon yogurt
  • 3 tablespoons reduced-calorie mayonnaise
  • 1 teaspoon salt
  • 2 cups cubed cooked chicken breasts
  • 1/2  cup sliced green onions (scallions)
  • 3/4 cup diagonally sliced celery
  • 1/2 cup diced sweet red bell pepper
Reserve a few blueberries for garnish.  In a medium-sized bowl, combine yogurt, mayonnaise and salt. Add the remaining blueberries, chicken, green onions, celery and bell pepper; mix gently. Cover and refrigerate to let flavors blend, at least 30 minutes. Serve over endive or other greens garnished with reserved blueberries and lemon slices, if desired.

Yield: 4 portions  (about 5 cups)

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Creamy Smoked Turkey
and Blueberry Salad
Serves X
Per Portion: Per 1 cup : 155 calories, 7 g protein, 6 g fat, 19 g carbohydrate
  • 1/2 cup light mayonnaise
  • 1/2 cup plain low-fat yogurt
  • 1/4 cup orange marmalade
  • 2 teaspoons fresh lemon juice
  • 1/2 teaspoon ground black pepper
  • 3 medium peaches (about 1 pound), cut in wedges (about 3 cups)
  • 1 pint blueberries
  • 2 cups cubed smoked turkey (about 8 ounces)
In a bowl, combine mayonnaise, yogurt, marmalade, lemon juice and pepper.
Add peach slices, blueberries and turkey; toss until well coated. Serve on lettuce leaves, if desired.

Yield: 8 cups

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Blueberry Mango Colada Salad
Serves X
Per Portion: 130 calories, 1g fat, 1g protein, 31g carbohydrates
  • 2 cups fresh blueberries
  • 2 mangos, peeled, seeded and sliced (about 1-3/4 cups)
  • 1/4 cup frozen piña colada mix, thawed
  • 1 tablespoon dark rum (optional)
In a large bowl, combine blueberries, mangos, piña colada mix and rum. Into 4 martini glasses or dessert dishes, spoon fruit mixture, dividing evenly. Garnish with blueberries, mango slices and thin lime slices threaded onto long toothpicks, if desired.

Yield : 4 portions

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Chicken Blueberry Salad Platter
Serves X
Per Portion: Calories 410; Protein 32 g; Carbohydrate 36 g: Fat 16 g; Fiber 6 g; Calories from Fat 34%
  • 1/3 cup bottled vinaigrette dressing
  • 1 tablespoon orange marmalade
  • 1 tablespoon reduced fat mayonnaise
  • 2 cups 1/2-inch cubes cooked chicken breast
  • 2 cups blueberries
  • 1/2 cup 1/2-inch cubes red bell pepper
  • 2 small scallions, sliced (about 3 tablespoons)
  • Salt and ground black pepper
  • 4 large slices whole grain country bread
  • 4 slices (3/4-inch thick) iceberg lettuce (cut crosswise through center of head)
  • 8 to 12 thin crosswise slices tomato
In a large bowl, combine vinaigrette, marmalade, and mayonnaise; set aside 2 tablespoons. Stir chicken, blueberries, red pepper, and scallions into remaining dressing in the bowl. Add salt and pepper to taste. Place one slice toast on each of 4 dinner plates; divide salad onto toast. Arrange lettuce and tomatoes beside sandwich and drizzle with reserved dressing.

Yield : 4 portions

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Blueberry, Watermelon and Walnut Salad
Serves X
Per Portion: 570 calories, 34g total fat, 4.5g saturated fat, 95mg cholesterol, 410mg sodium, 31g carbohydrate, 6g fiber, 40g protein
  • 1/4 cup lime juice
  • 1/4 cup olive oil
  • 2 tablespoons honey
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 2 cups seedless watermelon, cubed
  • 1 cup fresh blueberries
  • 1 cup California walnuts, chopped
  • 1 yellow bell pepper, cut in bite-size pieces
  • 6 cups mixed baby greens
  • 4 skinless, boneless chicken breast halves (about 6 oz. each), grilled or sautéed until cooked through (see note, below)
Preheat oven to 350ºF and spread walnuts in one layer on baking sheet. Bake until just toasted and aromatic, about 8 minutes; remove and let cool.

To prepare vinaigrette, in a small bowl, whisk together lime juice, oil, honey, salt and pepper.

For the salad, in a medium bowl, combine watermelon, blueberries, walnuts and bell pepper; add half of the vinaigrette; toss to coat. In a large bowl, toss greens with remaining vinaigrette. Divide greens among 4 plates; top with fruit and walnut mixture. Slice each chicken breast diagonally and serve with the salad. 

Note:  If desired, make a double recipe of the vinaigrette, and use half of it for marinating the chicken before cooking.  Discard any vinaigrette used for marinating. 

Yield: 4 portions

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Blueberry Breakfast Salad
Serves X
Per Portion: Not Available
  • 2 pounds Mixed, torn salad greens
  • Blueberry Vinaigrette - Recipe follows
  • 4 cups Fresh blueberries
  • 4 cups Fresh orange sections or canned mandarin oranges, drained
  • 2 cups Granola
1.    Toss salad greens with 1-1/2 cups of the Blueberry Vinaigrette.  Divide the dressed greens among eight large plates.
2.    Arrange 1/2 cup orange sections and 1/2 cup blueberries on top of each salad.
3.    Sprinkle each salad with 1/4 cup granola.  Drizzle remaining dressing on top.  Serve immediately.

Yield : 8 portions
    
Blueberry Vinaigrette:  In a food processor container, combine 1 cup olive oil, 1 cup frozen blueberries (thawed), 1 tablespoon Dijon mustard,
2 tablespoons brown sugar, 2 teaspoons minced shallot, 3/4 teaspoon kosher salt, 1/2 teaspoon ground white pepper and 1/2 teaspoon paprika.  Process until mixture is smooth.  Chill at least 30 minutes to blend flavors.

Yield : 2 cups

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Blueberry Waldorf Salad
Serves X
Per Portion: Not Available

  • 1 cup (250ml)  fresh blueberries, divided
  • 1/4 cup (50ml) vegetable oil        
  • 2 tablespoons (25ml)  orange marmalade   
  • 2 teaspoons (10 ml) lemon juice  
  •  1 teaspoon (5ml) Dijon mustard    
  • 1/4  teaspoon (1ml) salt        
  • 4 cups (1000 ml) baby spinach  
  • 1 tart apple, cored and thinly sliced apple     
  • 1/3 cup (75ml)  cup pecan halves, toasted  
  • 2 ribs celery, cut into matchsticks celery         
In a blender container, combine1/2 cup (125ml) blueberries, oil, marmalade, lemon juice, mustard and salt: blend until smooth. Divide spinach among 4 plates; top with apple slices, celery and pecans. Blend dressing again; stir in remaining blueberries; spoon over salads

Yield : 4 servings

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Blueberry Shrimp Salad with Lemon Vinaigrette
Serves X
Per Portion: Not Available
  • 3/4 pound (about 20) medium-size shrimp, boiled or grilled
  • 1 cup fresh blueberries
  • 1/2 cup toasted walnut pieces
  • 1/2 cup edamame or green peas, cooked
  • 5 ounces (about 4 cups) mixed salad greens
  • Lemon Vinaigrette (recipe follows)
  • 2 ounces (about 1/2 cup) firm white cheese, such as feta, crumbled
In a large salad bowl, toss shrimp, blueberries, walnut pieces, edamame (or peas) and salad greens. Evenly divide salad onto six plates; drizzle with Lemon Vinaigrette. Sprinkle cheese around edges of salad.

Yield : 4 portions
 
Lemon Vinaigrette: In a small mixing bowl, whisk 1/4 cup vegetable oil, 2 tablespoons lemon juice, 1/2 teaspoon sugar, 1/8 teaspoon salt and 1/8 teaspoon pepper.

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Blueberry Salmon Salad
Serves X
Per Portion: Not Available
  • 1 medium-sized red onion, thinly sliced in half rings
  • 1/4 cup (50 ml)  red wine vinegar
  • 1 teaspoon (5ml) sugar
  • 1 teaspoon (5ml) salt, divided
  • 1/4 teaspoon (1ml) ground black pepper, divided
  • 3 tablespoons (50ml) olive oil, divided
  • 1-1/2 pounds (750 g) salmon fillet, cut crosswise in 4 portions
  • 6 cups (1.5L) lettuce leaves in bite-sized pieces
  • 1 cup (250ml) fresh blueberries
In a microwaveable cup, combine onion, red wine vinegar, sugar, 1/2 teaspoon of the salt and 1/8 teaspoon of the pepper; cover loosely with plastic wrap; microwave on high power for 1 minute. Let stand, stirring occasionally, until onions turn pink, about 15 minutes. Meanwhile, preheat grill or broiler. Brush 1 tablespoon of the olive oil on both sides of the salmon fillets; sprinkle with remaining 1/2 teaspoon salt and 1/8 teaspoon pepper. Grill or broil salmon, skin side down, until just cooked through, about 6 minutes. Divide lettuce leaves among 4 dinner plates; place salmon in the center. With a slotted spoon, remove onions from vinegar; scatter onions, along with the blueberries, over and around the fish. Whisk remaining 2 tablespoons of the olive oil into the vinegar mixture; drizzle vinaigrette over salmon.
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Blueberry Coleslaw
Serves X
Per Portion: per 128g serving: 2g protein, 7g fat, 20g carbohydrate, 178mg sodium, 141 calories
  • 11 fluid oz.  300ml blueberry or cider vinegar
  • 21 oz.           600 g granulated sugar
  • 35 fluid oz.  1 L heavy cream
  • 3/4 oz.          20 g salt
  • 8 lb.              3.6 kg red cabbage, shredded
  • 1.25 lb.         1/2 kg BC Blueberries fresh 
                           or frozen
Whisk together vinegar, sugar, heavy cream and salt in large bowl. Add the cabbage and mix well. Gently fold in the blueberries.
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