Wednesday, January 27, 2010

Mighty Blueberries

Blueberries are delicious, and have loads of powerful antioxidant and anti-inflammatory properties.
Very versatile, they can be combined with cereal or yogurt for a great breakfast or snack. Blueberries can also play a lead role in desserts, such as tarts and berry salads or parfaits. Natural or frozen, make sure they are part of your family's diet!

Within the next couple of days we'll bring ideas to use blueberries in different meals along the day.
Here are a couple of recipes to enjoy for breakfast.

Blueberry Blast Smoothie

Servings: 1 (2 cups)

- 1/2 cup nonfat or 1 percent lowfat milk
- 1/2 cup non fat plain yogurt
- 1 cup frozen blueberries (unsweetened)
- 1 teaspoon honey

Put all ingredients into a blender and blend until smooth.

Blueberry Almond French Toast

Servings: 8

- 1 whole-wheat baguette (about 18 inches long, 8 ounces), cut into 1-inch cubes
- Cooking spray
- 8 large eggs
- 8 large egg whites
- 2 cups of 1% lowfat milk
- 1 teaspoon vanilla extract
- 1/2 teaspoon ground cinnamon
- 1/3 cup pure maple syrup
- 2 cups fresh blueberry
- 1/3 cup sliced almonds
- 2 tablespoons dark brown sugar

Spray a 9 by 13-inch baking pan with cooking spray. Arrange the bread in a single layer in the baking pan. Whisk together the eggs, egg whites, milk, vanilla, cinnamon and maple syrup. Pour the egg mixture over the bread in the pan, spreading it around so the liquid saturates the bread. Scatter the blueberries evenly on top and sprinkle with the almonds and brown sugar. Cover and refrigerate overnight.

Preheat the oven to 350 degrees F. Uncover the baking pan and bake for 40 to 50 minutes. Serve warm, cold or at room temperature.

Per Serving: Calories 270

Excellent source of Protein, Riboflavin, Iodine, Manganese, Selenium. Good source of Fiber, Vitamin K, Calcium, Iron, Magnesium, Phosphorus, Zinc

Source: 2005, Ellie Krieger, All rights reserved

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