Healthy and Delicious BC Blueberries

Sauces


Blueberry Orange Sauce
Serves X
Per Portion: Not Available
  • 3 tablespoons sugar
  • 1 tablespoon cornstarch
  • 1/8 teaspoon salt, optional
  • 1/4 cup orange juice
  • 1 cup fresh or frozen blueberries
  • 1 cup orange sections (about 2 oranges)
In a cup combine sugar, cornstarch and salt; set aside. In a small saucepan bring orange juice and 1/4 cup water to a boil. Add blueberries and orange sections. Return to a boil; cook until liquid is released from fruit, about 2 minutes. Stir in sugar mixture; cook, stirring constantly, until sauce thickens, 1 to 2 minutes.

Yield: 2 cups
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Blueberry Balsamic
Vinegar
Serves X
Per Portion: Not Available
  • 4 cups frozen, thawed or fresh blueberries
  • 1 quart balsamic vinegar
  • 1/4 cup sugar
  • 1 lime peel cut in strips (green part only)
  • 1 (3-inch) cinnamon stick
In a large nonreactive saucepan crush blueberries with a potato masher or back of a heavy spoon. Add vinegar, sugar, lime and cinnamon; bring to a boil. Reduce heat and simmer covered, for 20 minutes. Cool slightly and pour into a large bowl. Cover and refrigerate for 2 days to allow flavors to blend. Place a wire mesh strainer over a large bowl. In batches, ladle blueberry mixture into strainer, pressing out as much liquid as possible. Discard solids. Pour vinegar into clean glass bottles or jars; refrigerate, tightly covered, indefinitely. Use this in salad dressings (as below) or drizzled over grilled chicken or beef.

Yield: 5-1/2 cups

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Blueberry Vinaigrette
Serves X
Per Portion:
  • 1/4 cup olive oil
  • 3 tablespoons Blueberry Balsamic Vinegar
  • 1/2 teaspoon salt
  • 1/8 teaspoon ground black pepper
In a cup, combine olive oil, Blueberry Balsamic Vinegar, salt and pepper. Serve on salad greens tossed with fresh or dried blueberries.

Variation: For a creamier dressing stir in 1 tablespoon mayonnaise or plain yogurt.

Yield: about 1/2 cup

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Blueberry Honey Sauce
Serves X
Per Portion: Per 1-tablespoon : 38 calories, 0 g protein, 0 g fat, 10 g carbohydrate
  • 1/2 cup honey
  • 1/4 teaspoon ground ginger
  • 1cup fresh blueberries
  • 2 tablespoons fresh lemon juice
In a small saucepan, combine honey and ginger; bring to a boil. Stir in blueberries; return to a boil. Remove from heat; stir in lemon juice. Transfer mixture to a blender container and whirl until smooth.  Serve over Blueberry-Lemon Charlotte or spoon over cut-up fruits.

Yield: 1 cup

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Blueberry Ginger Sauce
Serves X
Per Portion: Per 1/4 cup: 68 calories, 17 g carbohydrate, 0 fat
  • 2 cups fresh blueberries
  • 1/4 cup sugar,
  • 1 tablespoon cornstarch
  • 1 tablespoon finely chopped crystalized ginger or 1/2 teaspoon dried ground ginger;
  • 1/3 cup water
In a large saucepan, combine blueberries, sugar, cornstarch, and ginger, stir in water. Over medium-high heat -bring to a boil; cook and stir until sauce thickens, about 1 minute.   

Yield: 1-1/2 cups

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Berry Blueberry Chutney
Serves X
Per Portion: Not Available
  • 4 cups frozen or fresh blueberries
  • 1 can (16 ounces) whole berry cranberry sauce
  • 1/4 cup sugar
  • 3 tablespoons balsamic vinegar
  • 1-1/2 teaspoons grated orange peel
  • 1 teaspoon ground ginger
  • 1/4 to 1/2 teaspoon crushed red pepper
  • 1/4 teaspoon ground black pepper
In a medium nonreactive saucepan combine blueberries, cranberry sauce, sugar, balsamic vinegar, orange peel, ginger, and red and black peppers.  Bring to a boil; boil uncovered, stirring frequently, until slightly thickened, 15 to 20 minutes. Pour into clean jars; cover and refrigerate up to 3 weeks, or place in canning jars and process according to manufacturer's directions, or place in covered plastic containers and freeze. Serve with roasted or grilled turkey, chicken or pork, if desired.

Yield: 3 cups

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Blueberries 'n' Jam Dessert Topping
Serves X
Per Portion: Not Available
  • 1/4 cup raspberry, strawberry or apricot jam or preserves
  • 2 tablespoons fruit-flavored liqueur (optional)
  • 1 cup frozen or fresh blueberries
In a small saucepan, over medium heat, bring jam and liqueur to a boil, stirring occasionally. Stir in blueberries; return to a boil. Remove pan from heat. Spoon fruit mixture into a bowl. Serve warm or at room temperature over warm biscuit halves or pound cake.  Add a dollop of whipped cream or scoop of ice cream, if desired.

Yield : about 1 cup

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Blueberry Sauce
Serves X
Per Portion: Not Available
  • 2 cups fresh or frozen blueberries
  • 2 tablespoons sugar (or granulated non-nutritive sweetener)
  • 1 tablespoon each lemon juice and water
In a medium-size saucepan, over medium heat, stir  blueberries with sugar, lemon juice and water until berries are soft, about 5 minutes; chill.
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Quick Blueberry-Cranberry Relish
Serves X
Per Portion: 50 calories, 7 g carbohydrate, 2 g total fat, 0 g saturated fat
  • 1 can (8 ounces) whole-berry cranberry sauce
  • 1 cup fresh or frozen blueberries
  • 1/2 cup chopped walnuts or pecans
In a medium-sized microwave-safe dish, place cranberry sauce.  Microwave on high power until melted, 60 to 80 seconds. Remove from microwave; fold in blueberries and nuts. Serve warm or cover and refrigerate until ready to serve.

Yield : 16 portions (about 2 tablespoons each)



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Savory Apple Blueberry Compote
Serves X
Per Portion: 101 calories, 19 g carbohydrate, 3 g total fat, 2 g saturated fat
  • 1 tablespoon butter or margarine
  • 2 Golden Delicious apples, peeled, cored, and thinly sliced
  • 1/4 cup thinly sliced onion
  • 1 teaspoon cornstarch
  • 1 teaspoon sugar
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 cup fresh or frozen blueberries, divided
  • 1 teaspoon lemon juice
In a medium skillet over medium heat, melt butter. Add apples and onion; cover and cook, stirring frequently, until apples are almost tender, 3 to 4 minutes. Meanwhile, in a small bowl, whisk together cornstarch, sugar, salt and pepper; stir in 2/3 cup water. Stir water mixture and 1/2 cup of the blueberries into the apples; cook, stirring gently, until thickened and sauce begins to color, 1 to 3 minutes. Remove from heat, stir in lemon juice and remaining 1/2 cup of blueberries. Serve with sliced pork or ham, chicken, turkey or game.
 
Yield : 4 portions (about 1/2 cup each)

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Tangy Blueberry Chutney
Serves X
Per Portion: Not Available
  • 1/2 cup chopped onion
  • 1/4 cup sugar
  • 1/4 cup golden raisins
  • 1/4 cup cider vinegar
  • 1 cup fresh blueberries, divided
In a small saucepan, combine onion, sugar, raisins and vinegar; bring to a boil; reduce heat and simmer until sugar dissolves, about 3 minutes. Add 1/2 cup of the blueberries; simmer until saucy, about 5 minutes. Add the remaining 1/2 cup blueberries; simmer 1 minute longer. Serve with chicken, pork tenderloin or ham.
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Peppery Blueberry Dressing
Serves X
Per Portion: Not Available
  • 1/4 cup firmly-packed light brown sugar
  • 3 tablespoons balsamic vinegar
  • 3/4 teaspoon freshly ground black pepper
  • 2 cups fresh blueberries
In a medium bowl combine brown sugar, vinegar and pepper until smooth. Add blueberries; toss to coat. Let stand at room temperature at least 20 minutes. Serve over mixed fruits as an appetizer or on vanilla ice cream with pound cake for dessert.



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Homemade Blueberry Jam
Serves X
Per Portion: Not Available
  • 6-1/2 cups fresh blueberries, coarsely chopped*
  • 1 package (1.75 ounces) granulated fruit pectin for lower sugar recipes
  • 4-1/2 cups sugar, divided
  • 1 tablespoon ground ginger or 2 teaspoons finely grated orange rind, optional

* Place whole blueberries in a food processor container; pulse until coarsely chopped. Or, place blueberries in a bowl; crush with a potato masher or pastry blender.
Here’s all the flavor of old-fashioned jam without the bother of boiling jars and processing the finished product, because you keep it in the freezer.

In a large saucepan, combine blueberries and 1/2 cup water. In a small bowl, stir together pectin and 1/4 cup of the sugar. Stir pectin mixture into blueberries. Over high heat, stirring constantly, bring mixture to a rolling boil. Add the remaining 4-1/4 cups sugar all at once; return to a rolling boil. Boil exactly 1 minute, stirring constantly; remove from heat; skim off any foam; set aside until cool enough to handle, about 30 minutes. Transfer to 1-cup freezer containers, filling to about 1/2 inch from the top; continue to cool at room temperature until jam has set; cover and freeze. Thaw to serve; store any leftover jam in the refrigerator for up to one month.



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Creamy Blueberry Dip
Serves X
Per Portion: Per 1/4 portion: 49 calories, 1 gram protein, 2 grams fat, 6 grams carbohydrate, 48 mg sodium, 34 mg potassium, 8 mg cholesterol
  • 2 cups fresh or frozen, thawed blueberries
  • 1/3 cup light cream cheese (from an 8-ounce tub)
  • 1 tablespoon apricot preserves
In the container of a food processor or blender, place blueberries, cream cheese and apricot preserves; whirl until smooth. Serve with sliced fruit or use as a dessert sauce spooned over cut-up fruit, if desired.
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Blueberry Maple Syrup
Serves X
Per Portion: Not Available
  • 2 cups frozen or fresh blueberries
  • 3/4 cup maple or pancake syrup
  • 1 teaspoon grated orange peel
  • 1 tablespoon cornstarch
In a small saucepan combine blueberries, maple syrup and orange peel. In a small cup dissolve cornstarch in 2 tablespoons water; add to blueberry mixture. Cook, stirring constantly, until mixture boils; reduce heat and simmer until mixture thickens, about 1 minute. Serve warm over pancakes, French toast and waffles
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Blueberry Dressing
Serves X
Per Portion: Not Available
  • 1 cup fresh or frozen blueberries, thawed, divided
  • 1/4 cup vegetable oil
  • 2 tablespoons orange marmalade
  • 2 teaspoons lemon juice
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon salt
In a blender container, combine half the blueberries, the oil, marmalade, lemon juice, mustard and salt; blend until a smooth, thick dressing forms. Drizzle over salad.
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Blueberry Cinnamon Pepper Sauce
Serves X
Per Portion: Not Available
  • 2 cups blueberry, divided
  • 3 tablespoons sugar
  • 1-1/2 tablespoons cornstarch
  • 1 teaspoon ground cinnamon
  • 1/4 to 1/2 teaspoons ground black pepper or 1/4 rounded teaspoon ground black pepper
  • Waffles
  • Ice Cream
In a 1-quart saucepan combine 1 cup blueberries, sugar, cornstarch, cinnamon and black pepper until blended. Stir in 1/3 cup water over medium heat and bring to a boil for 1 minute. Remove from heat and stir in remaining 1 cup blueberries. Toast waffles. Spoon ice cream onto waffles and spoon blueberry sauce over ice cream.


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