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Summertime Blues


Published: 06/10/2012


It may be hard to believe that such a small fruit could pack a powerful punch of protection but it’s true. We know that foods
high in antioxidants, such as fruits and colourful vegetables, can offer a defense against heart disease, stroke and some cancers. Recent studies have shown that the wild blueberry is by far the leader among the antioxidant fruits.

Therefore, it makes sound nutritional sense to make sure we include wild blueberries in our diets daily. And lucky for us, they are delicious! Add them to salads; on top of yoghurt, ice cream or cereal; sprinkle a handful on to pancakes before you turn them; or blend them into mayonnaise and spread on a gourmet ham or chicken sandwich.

Fresh wild blueberries arrive in the stores around mid-summer and are only available for a few short weeks, so let’s make the most of them.


Wild Blueberry Pie

Use your favourite pastry recipe with this delicious double-crust pie.


3/4 cup  sugar

3 Tbsp. corn starch

1 tsp. cinnamon

6 cups  wild blueberries, sorted, washed and patted dry

1-1/2 Tbsp. fresh lemon juice


Preheat oven to 350°F (180ºC). Combine all ingredients in a bowl and stir to coat berries. Pour into pie shell and cover with top
layer of pastry. Seal edges and cut vents in the top crust to allow steam to escape. Place pie on a baking sheet to catch any spills as the pie bakes. Bake for one hour or until crust is golden brown and filling is bubbling. Cool to room temperature and serve. Top with ice cream or whipped cream if desired. Serves 8.


Wild Blueberry Vinaigrette

Easy to assemble and delicious on fresh mixed greens. Add 1/2 cup of fresh berries and some toasted sliced almonds to the salad for extra taste and crunch.


1/2 cup  olive oil

1/4 cup  red wine or cider vinegar

2 Tbsp. balsamic vinegar

1   garlic clove, minced

2 tsp.  prepared mustard

1/2 cup wild blueberries

salt and pepper to taste


Combine all ingredients except the blueberries in a jar or bowl and blend thoroughly. Add berries and store in the refrigerator
until ready to use. Makes about 1-1/2 cups.


Wild Blueberry Smoothie

This smoothie makes a simple and delicious breakfast or a healthy snack.


6 ounces  wild blueberries, fresh or frozen

6 ounces  plain low-fat yoghurt

1 Tbsp.  honey

1/2 cup  ice


Add all ingredients to a blender. Blend well at high
speed. Serve immediately. Serves 2.


Wild Blueberry Sauce

Spoon this sauce over waffles or pancakes.


2 cups wild blueberries

1/2 cup water

1/4 cup  sugar

1 tsp.   fresh lemon juice

2 tsp.  cornstarch


In a saucepan, combine the sugar, the lemon juice, half the berries and half the water. Stir over medium heat and bring to a boil. Reduce heat and simmer for 7 to 10 minutes. Mix cornstarch into remaining water to dissolve and add to heated mixture. Cook until sauce thickens, then add remaining berries. Cook for an additional 3 minutes over low heat. Cool. Makes 1 cup.

Roslyn Ralph is Home Digest's Food Editor.

 Fresh or frozen Wild blueberries are available year round in the freezer case of your local grocery store. Frozen wild blueberries lose none of their health benefits and can be used in smoothies, cobblers, muffins and on top of breakfast oatmeal.

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