The Blueberry–A Tiny Powerhouse–And a Really Good Salad!
Yesterday I went blueberry-picking in the wilds of central Florida. Having grown up and spent most of my life in Indiana, I was surprised to find that blueberries grow very well in the sandy soil of Florida. My husband and I just kept picking and picking because, well, you know, it’s hard to stop when you just keep seeing more and more giant berries. We quickly filled a half-gallon bucket.
Now, I do know that blueberries are low-calorie, very tasty, and full of things that are good for you. And they freeze well, too—just let them dry thoroughly after washing them and they are good to go into plastic freezer bags. And you don’t have to thaw them before eating. They make a very good frozen snack/ treat for hot summer days.
Just what makes the blueberry so good for us? Let’s take a closer look.
A one-cup serving of blueberries contains 84 calories, 4 grams of fiber, 24% of the recommended daily allowance (RDA) of vitamin C, 36% of the RDA of vitamin K, and 25% of the RDA of Manganese (a dietary mineral needed for skin and bone integrity, blood sugar control, and a number of other essential bodily functions).
Blueberries are packed with antioxidants. They are believed to contain the highest antioxidant capacity of any commonly consumed fruits and vegetables. Antioxidants help to protect our cells from free-radical damage and reduce DNA damage. Free-radicals contribute to aging and some diseases like cancer. These antioxidants also help to protect the heart by reducing LDL (bad) cholesterol. Other studies have shown that the antioxidants in blueberries can help with brain function and counteract memory loss. As well, the anthocyanins, which are the primary antioxidants in the berries, can have an anti-diabetic effect, because they help reduce insulin resistance and aid in blood sugar metabolism.
Those are really big benefits from such a small, tasty berry!
Of course we know we can put blueberries in muffins, pancakes, and pie. But I would like to share a salad recipe with you that will be perfect for the upcoming summer. I love this one because of the tangy arugula!
Blueberry Arugula Salad with Honey-Lemon Dressing
Ingredients
Dressing:
1 ½ tablespoons lemon juice, from ½ of a medium-size lemon
1 small clove of garlic, minced
½ teaspoon sea salt
2 tablespoons honey
¼ cup extra-virgin olive oil
Freshly ground black pepper
Almonds:
½ cup sliced almonds
1 tablespoon honey
1 teaspoon butter
½ teaspoon extra-virgin olive oil
1/8 teaspoon sea salt
Salad:
5 ounces Arugula, preferably baby Arugula
1 ½ cups fresh blueberries
2-3 ounces goat cheese
½ cup sweet almonds
For the almonds, preheat oven to 350 degrees. Place honey, butter, and olive oil in a medium size oven-safe pan. Place pan over burner on medium low heat, just until butter is melted. Stir to combine. Add almonds and salt, stir until coated and spread to an even layer in the pan. Bake for 8 minutes or until light golden brown, stirring after the first five minutes. Turn almonds out onto a sheet of parchment paper and spread out with a spatula. Cool completely, then store in an airtight container.
For the dressing, combine lemon juice, garlic, and salt in a small bowl. Let sit for about 5 minutes. The lemon juice will soften and mellow the garlic, so be sure to let it sit for this period of time. Add the honey and stir well. Add the olive oil in a slow drizzle, stirring continuously with whisk or fork. Add more honey, olive oil, or lemon juice to taste. Add the freshly ground pepper.
For the salad, place arugula in a salad bowl. Add about 2 tablespoons of the dressing and toss to coat the leaves. Scatter the blueberries, goat cheese, and almonds over the top. Serve immediately, and let everyone add more dressing as they desire.
Enjoy!
Blessings To You,
Nurse Anne
