The total antioxidant capacity of blueberries is twice that of spinach and three times that of oranges. Fresh blueberries are higher in vitamins A and C than frozen or canned and provide nearly a third of the Recommended Dietary Allowance (RDA) for vitamin C.
Here are a couple of recipes to help get this wonder fruit into you and your family's diet — and enjoy some great food while you're at it!
BLUEBERRY AND CITRUS SORBET "LAYER CAKE"
1/2 cup finely chopped walnuts
1/4 cup plus 2 tablespoons blueberry preserves or
1 pint orange sorbet, slightly softened
1 pint lemon or other citrus sorbet, slightly softened
1 cup fresh blueberries
Line the bottom and sides of an 8 by 4-inch loaf pan with a double layer of waxed paper, folding the paper to fit smoothly. In a small bowl, stir together walnuts and 1/4 cup of the blueberry preserves; set aside. Spoon orange sorbet into the lined pan, smoothing the top to make an even layer. Spread the reserved walnut-preserves mixture evenly over the orange sorbet. Spoon the lemon sorbet evenly over the preserves and smooth the top. Cover tightly with aluminum foil. Freeze several hours or overnight. Just before serving, in a medium bowl, stir remaining 2 tablespoons preserves until smooth; fold in fresh blueberries. Invert the cake onto a chilled serving plate. Remove the pan and waxed paper; spoon about 1/4 of the blueberry mixture down the center of the cake. Cut the cake into 8 (1-inch) slices. Serve on chilled dessert plates; top each slice with a spoonful of the remaining fresh berry mixture. Serve immediately.
BLUEBERRY POLENTA CAKE
1 cup cake flour (or 1 cup minus 2 tablespoons
3/4 cup yellow cornmeal
1 teaspoon baking powder
1/4 teaspoon salt
3/4 cup granulated sugar
1/2 cup vegetable oil
1 large egg
1/3 cup plain low-fat yogurt
2 tablespoons lemon juice
1/4 teaspoon grated lemon rind, packed
1 package (4.4 ounces) fresh blueberries
(about 1 cup)
1 tablespoon confectioners' sugar, optional
Blueberry compote, optional
Preheat oven to 350 degrees F. With parchment or wax paper, line the bottom of a 9-inch cake pan and spray well with cooking spray. In a small bowl, stir together flour, cornmeal, baking powder and salt. In a large mixing bowl, whisk together the granulated sugar, oil, egg, yogurt, lemon juice and rind; fold in flour mixture until just combined, then fold in blueberries. Transfer to prepared pan; bake until cake springs back when gently pressed in the center, about 35 minutes. Cool pan on a wire rack for 10 minutes. With a knife, loosen edges before inverting cake onto a cake plate to cool to room temperature. Just before serving, sift confectioners' sugar over the top or serve with blueberry compote, if desired.