Recent studies have ranked blueberries number one in beneficial antioxidants among commonly available fruits and vegetables. Antioxidants are those great little nutrients thought to help fight
aging and its attendant diseases.
Blueberries are also high in vitamin C and beneficial fiber, but the best reason to eat them is that
they are absolutely delicious, and in season right now!
Here are two easy ways to use them: Fresh Blueberry Sauce and Blueberries with Vanilla-Almond “Cream.”
FRESH BLUEBERRY SAUCE
This versatile topping is great for cakes, pies, ice cream, and regular
or frozen yogurt.
2 cups fresh blueberries
1/2 cup apple juice or white grape juice
2 teaspoons cornstarch or arrowroot
1 tablespoon natural granulated sugar, or to taste, optional
Wash the berries well.
Combine the berries in a medium-sized saucepan with the apple juice.
Bring to a simmer, cover, and cook gently until all the berries have
softened and burst, about 5 to 10 minutes.
Dissolve the cornstarch in 1/4 cup cold water. Stir slowly into the
berry mixture and simmer until it has thickened, about 1 minute. If
you’d like the sauce to be sweeter, stir in brown sugar to taste. Let
cool to room temperature before serving.
FRESH BLUEBERRIES WITH VANILLA-ALMOND “CREAM”
Serves: 4 to 6
2 to 3 cups fresh blueberries
Two 8-ounce containers (2 cups) low-fat vanilla yogurt or soy yogurt
1 teaspoon vanilla extract
Pinch of nutmeg, optional
1/3 cup toasted sliced or slivered almonds
Divide the berries among 4 to 6 dessert bowls.
Combine the yogurt, vanilla, and optional nutmeg in a small mixing bowl
and stir together until creamy. Spoon the yogurt mixture over the
berries, sprinkle with the almonds, and serve.
Recipes are adapted from The Vegetarian 5-Ingredient Gourmet, by Nava Atlas. Copyright (c) 2001 by Nava Atlas. Reprinted by permission of Nava Atlas, www.vegkitchen.com.
Recipes are adapted from The Vegetarian 5-Ingredient Gourmet, by Nava Atlas (Broadway Books, 2001.