Recipe

Brainy Blueberries Are Pick of the Month for July

Blueberries are one of the Willamette Valley’s best crops. They’re delicious and they’re a nutritional powerhouse. Check your farm stands and pick some up as soon as they’re available!

What’s so great about blueberries?

  • They’re rich in vitamin C, antioxidants, folate and fiber.
  • They come in several varieties, large to small, sweet to tart.
  • They may lower risk of certain cancers, and help reduce blood pressure and cholesterol.

What’s the best way to eat them?

  • Just as they are, for a healthy snack.
  • Add to salads, smoothies and yogurt. Use cooked in muffins, waffles and hot cereals.

Selection & Preparation

Selection: Select firm, plump berries that are evenly deep blue or purple.
Refrigerate: Keep covered, unwashed berries in the refrigerator up to five days. Put extra unwashed berries in a plastic freezer bag and place in freezer.
Preparation: Rinse just before using.
Cooking: Blueberries can be cooked, canned, dried or frozen.

Blueberry-Mango Energy Smoothie

Recipe from driscolls.com

Ingredients

  • 1 1/4 cups fresh blueberries
  • 2/3 cup 100-percent orange juice
  • 2 Tablespoons wheat germ
  • 4 oz frozen mango cubes
  • 1 oz tofu (optional)
  • Ice

Directions

  1. Place blueberries, mango, orange juice and wheat germ in a blender and blend until pureed.
  2. Add three to four ice cubes and blend until smooth.

Makes two servings.

Nutrition information per serving:

  • Calories: 116 (125 with tofu)
  • Carbohydrates: 25g
  • Protein: 3g (5g with tofu)
  • Fiber: 3g