Go for Blueberries!

They’re high in health benefits

Blueberries possess the highest antioxidant capacity of all fresh fruit because they are rich in antioxidants like anthocyanin, vitamin C, B complex, vitamin E, vitamin A, copper (an effective immune builder and antibacterial), selenium, zinc, and iron (promotes immunity by raising hemoglobin and oxygen concentration in blood). These nutrients help boost the immune system. Blueberries’ anthocyanin, a pigment responsible for the blue color, neutralizes free radicals in the body, which affect disease and aging. The abundance of vitamin-C is also a big factor for this as well. Berries for a healthy heart? A new University of Michigan Cardiovascular Center study suggests that blueberries may help reduce belly fat and risk factors for cardiovascular disease and metabolic syndrome.

Easy Recipes

Enjoy delicious blueberries this summer, and take advantage of their health benefits as well.

Blueberry Fruit Shake

Makes 2 to 3 portions, about 2-1/2 cups

• 2 cups frozen blueberries
• 1 cup frozen mixed fruit (including cantaloupe, honeydew, grapes, peaches)
• 1 cup milk
• 1 tablespoon sugar
• 2 teaspoons vanilla extract

In the container of a food processor or blender, place blueberries, mixed fruit, milk, sugar, and vanilla extract; whirl until smooth. Serve immediately.

Blueberry and Goat Cheese Salad

Makes 4 servings

• 4 cups mixed salad greens
• 3 to 4 ounces goat cheese or other soft cheese
• 1 cup fresh blueberries
• 1/2 cup pecans or walnuts*
• 1/4 cup prepared Italian or balsamic dressing

Arrange greens on four salad plates, dividing evenly. Slice or shape goat cheese to form four rounds; arrange in center of each plate. Sprinkle blueberries and pecans on greens. Drizzle dressing over salads.

* To crisp nuts and bring out their full flavor, toast them in a 300º F oven for about 5 minutes.

Blueberry and Gorgonzola Salad with Mixed Greens From Executive Chef Albert Paris Zanzibar Blue, Philadelphia, Pennsylvania

Makes 4 servings

• 1/4 cup Safflower oil
• 3 tablespoons Sour cream
• 2 tablespoons Honey
• 1 tablespoon White vinegar
• 1 tablespoon Poppy seeds
• 1 teaspoon Lemon juice
• 1/2 teaspoon Salt
• 1/8 teaspoon Ground black pepper
• 8 cups Mixed salad greens such as Bibb lettuce, tatsoi, and Belgian endive
• 1 cup Fresh blueberries
• 2 ounces (about 1/2 cup) Gorgonzola cheese, crumbled

1. To prepare poppy seed dressing: In a blender container, combine oil, sour cream, honey, vinegar, poppy seeds, lemon juice, salt and pepper. Process until blended.

2. To plate each serving: In a bowl, combine 2 cups salad greens with about 2-1/2 tablespoons poppy seed dressing; toss. Place greens on serving plate. Top with 1/4 cup blueberries and 2 tablespoons Gorgonzola cheese.

3. Garnish plates with additional endive leaves, if desired.

Blueberry-Onion Sauced Pork Tenderloin

Makes 4 servings

• 3/4 to 1 pound pork tenderloin
• 2 tablespoons butter, divided
• 2 medium onions, sliced
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper
• 2 tablespoons sugar
• 1/4 cup port wine or sweet sherry
• 2 tablespoons balsamic vinegar
• 1 cup fresh or frozen blueberries
• 1 cup chopped cherry tomatoes

Preheat broiler. Broil pork, turning occasionally, until cooked through, about 20 minutes. Remove to a platter; cover to keep warm. Meanwhile, in a large skillet over medium-high heat, melt 2 tablespoons of the butter.  Add onions, salt and pepper; cook until onions are golden, about 10 minutes. Add sugar; cook until onions are caramelized, 3 minutes longer. Add port, balsamic, blueberries, and tomatoes; bring to a boil. Remove from heat. Thinly slice pork and serve with sauce.