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Wild Blueberries

March 28, 2013 - MISSION, KS

(Family Features) Stock up on a superfood that's a no-brainer: Wild Blueberries have superior antioxidant capacity compared with other fruits and veggies. Best of all, these little blue powerhouses from Maine and Canada are also incredibly convenient, thanks to their year-round availability in your grocer's frozen fruit section. They're just as healthy as fresh and may retain their nutritional value longer.

Here are two quick tips to help you pack a powerful nutritious punch into your diet:

  • Make sure they say wild - Check the bag to ensure you're getting authentic, frozen-fresh Wild Blueberries. If the word "Wild" isn't on the front of the package, scan the list of ingredients on the back.
  • Check the size - Be sure to select the little wild ones. When in doubt, feel the berries in the bag -- if they're "pea-sized," you've got the wild ones.

With twice the antioxidant capacity of larger, cultivated blueberries, Wild Blueberries freeze perfectly, retaining their superior quality, color and sweet, tangy flavor.

For more delicious recipes that add a daily dose of blue to your diet, visit

Did You Know?
Scientists and health researchers are studying Wild Blueberries to discover more about their anti-aging promise, including their potential to forestall cognitive aging, reverse short-term memory loss, improve motor skills and protect against cancer, heart disease and diabetes.

Quinoa Salad with Wild Blueberries
Prep time: 30 minutes plus thawing and cooling time
Serves 2
1 1/3 cups fresh or frozen Wild
2 tablespoons raspberry vinegar
(or red wine vinegar)
1/2 teaspoon coarsely ground pink
1/2 cup quinoa
1/4 teaspoon salt
1 medium zucchini
3 ounces Havarti cheese
1 cup 2% milk fat cottage cheese
Fresh mint

Mix Wild Blueberries with vinegar and pink pepper; set mixture aside. Cook quinoa as instructed in salt water. Let cool. Wash zucchini, cut in half lengthwise, and thinly slice into half-moons. Cut Havarti into cubes; set aside. Mix cooked quinoa with zucchini, Havarti and cottage cheese. Gently stir in Wild Blueberries and mint leaves. Serve with baguette if desired.

 Wild Blueberry and Elderflower Mint SodaPrep time: 10 minutesServes 41 cup frozen Wild Blueberries2 limes, squeezed4 ounces Wild Blueberry juice2 ounces elderflower syrup2 1/2 cups club soda Fresh mint 

Make a tray of Wild Blueberry Ice Cubes (optional). Place about 1 teaspoon of berries per cube in ice cube tray. Reserve 4 tablespoons of berries for the drink.

Squeeze lime and carefully mix juice with Wild Blueberries, Wild Blueberry juice and elderflower syrup.

Pour the mixture evenly among four glasses, add club soda, stir and add washed mint leaves and Wild Blueberry ice cubes.

 Old-Fashioned Wild Blueberry MuffinsPrep time: 15 to 20 minutesBake time: 18 minutesYield: 36 muffins4 1/2 cups all-purpose flour3 tablespoons baking powder1/2 teaspoon salt3/4 cup brown sugar3/4 cup granulated sugar2 1/4 cups low-fat buttermilk1 1/2 cups (12 ounces) egg substitute1/2 cup canola oil6 cups Wild Blueberries3 tablespoons granulated sugar1 1/2 teaspoons ground cinnamon 

In bowl, combine flour, baking powder and salt; reserve. In separate bowl, whisk together sugars, buttermilk, egg substitute and oil. Add to flour mixture and mix just to blend. Fold in Wild Blueberries. Combine sugar and cinnamon. Scoop 1/4 cup batter into each lined or greased 1/3-cup muffin tin and sprinkle each muffin with sugar/cinnamon mixture. Bake in 400 degrees F conventional oven or 375 degrees F convection oven 18 to 22 minutes or until firm to the touch. Serve warm.

 Spicy Tortilla with Wild BlueberriesPreparation time: 15 minutesCook time: 12 minutesServes 41 tablespoon canola oil, divided4 small flour tortillas2 apples, cored and thinly sliced1 small red chili pepper, seeded and chopped4 teaspoons packed brown sugar Salt to taste1 1/4 cups Wild Blueberries2 ounces goat cheese Fresh mint 

In large nonstick skillet, heat half the oil over medium high heat. Fry each tortilla on both sides until golden. Set aside.

Return skillet to medium heat and add remaining oil. Cook apples and pepper for about 4 minutes or until beginning to soften. Add sugar and salt and stir to combine. Add Wild Blueberries and stir until cooked through. Divide mixture among tortillas and sprinkle with goat cheese. Garnish with mint before serving.

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Michael French


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