Loving the Blues

soy milk and blueberries

Thanks to my boyfriend's mother, this summer, I've become OBSESSED with blueberries. They are so yummy and I've now learned that they are super nutritious.

Here's the deal on blueberries:

  1. BIG source of Vitamin C. Those tiny little berries pack a serious punch. With one serving, you get 25% of your daily requirement of Vitamin C.
  2. TASTY source of dietary fiber. With all those funny commercials about how fiber tastes like cardboard, most people shy away from fiber rich foods. Well consider this, a handful of blueberries fulfills your dietary fiber requirement. That's pretty powerful.
  3. Rich in antioxidants
  4. They're known to help prevent Urinary Tract Infections. UTI's are not very fun, fit, or chic.
  5. Lastly, one serving is ONLY 80 calories. 
I like my blueberries by the handful or with some Chobani yogurt but for those who want to be creative, the blueberry council offers up some suggestions:

Blueberry Smoothie

  • 2 cups fresh, canned or slightly thawed frozen blueberries
  • 1 cup (8-ounce container) lowfat vanilla or other flavored yogurt
  • 1 cup fruit juice, such as orange, pineapple or apple
  • 1 tablespoon honey or sugar, more or less to taste
  • In the container of an electric blender, place blueberries, yogurt, juice, and honey; whirl until smooth. Serve immediately.

YIELD: 2 or 3 portions (about 3 cups)

Blueberry-Onion Sauced Pork Tenderloin

Ingredients

  • ¾ to 1 pound pork tenderloin
  • 2 tablespoons butter, divided
  • 2 medium onions, sliced
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 2 tablespoons sugar
  • ¼ cup port wine or sweet sherry
  • 2 tablespoons balsamic vinegar
  • 1 cup fresh or frozen blueberries
  • 1 cup chopped cherry tomatoes

Instructions

  1. Preheat broiler
  2. Broil pork, turning occasionally, until cooked through, about 20 minutes
  3. Remove to a platter
  4. Cover to keep warm
  5. Meanwhile, in a large skillet over medium-high heat, melt 2 tablespoons of the butter
  6. Add onions, salt and pepper
  7. Cook until onions are golden, about 10 minutes
  8. Add sugar
  9. Cook until onions are caramelized, 3 minutes longer Add port, balsamic, blueberries and tomatoes
  10. Bring to a boil
  11. Remove from heat
  12. Thinly slice pork and serve with sauce

Number of servings (yield): 4

For more information on how to buy, store, freeze of cook blueberries, visit the blueberry council's website