At just 41 calories per half cup, these little guys pack a powerful punch when it comes to antioxidant and nutrient power. They contain fiber, vitamin C, manganese, vitamin K and copper. Blueberries are also high in phytonutrients including flavonols and anthocyancins which can help decrease inflammation and reduce cancer risk.
Blueberries grow on flowering bushes and will be ready for picking in late July through mid August. They have a wide range of flavors and can range from mildly sweet to tart and tangy in taste. Their colors can vary from many subtle shades of blue to maroon to very dark purple.
Choose blueberries that are firm and have a bright and uniform hue colored with a whitish bloom. Avoid berries that appear dull in color or are soft and watery in texture. The blueberries should move freely in the container. Little movement could indicate damage or mold. Blueberries should be stored in the refrigerator or freezer. Wash just prior to eating to avoid spoilage.
Blueberries are a versatile fruit. They can be added to baked goods like muffins and pies, added to a smoothie, added to a salad, or even made into jams.
- 1 5oz bag spring mix greens
- 1 cup fresh blueberries washed
- 1 cup fresh strawberries washed and sliced
- 1/2 cup mandarin orange slices
- 1/2 ea english cucumber sliced
- 2 tbsp sunflower seeds
- 1 cup rotisserie chicken chopped
- 1 cup fresh blueberries washed
- 1/3 cup balsamic vinegar
- 2 tbsp red wine vinegar
- 1 tbsp honey
- 1/2 cup avocado oil
- 1/4 tsp black pepper
- 1/2 tsp salt
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For the dressing, in a food processor or blender combine the second group of ingredients except for the avocado oil. Blend until the blueberries are pureed. Add avocado oil.
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Wash and dry your greens and combine with the remaining ingredients. Top with dressing and serve!