Alicia writes: I don't need a reason to eat bunches of fresh blueberries — I simply love the little blue-black orbs. The latest studies are also showing that the blueberry is a virtual powerhouse of great nutrition.
While reports don't always say (or definitively prove) exactly what blueberries do in your body, there seems to be no dispute that they're very, very good for you. Here are some of the recently reported highlights:
Researchers at the USDA Human Nutrition Center rank blueberries No. 1 in antioxidants when compared with 40 other fresh fruits and veggies. Antioxidants help neutralize the free radicals that can lead to cancer.
Blueberries are packed with potassium, calcium, folic acid and vitamins A, C and E.
Blueberries are storehouses of fiber — 1/2 cup has 2 grams of dietary fiber and only 40 calories.
Because blueberries prevent harmful bacteria from sticking to the walls of the urinary track, they help ensure urinary heath.
Blueberries can delay the damaging effects of age-related conditions such as memory loss and loss of balance.
There are a lot of good reasons to eat as many blueberries as we can during the season, and in addition to the health, there's one more in my book: Blueberries are wash-and-go. No peeling, no pitting, no chopping. Toss a few on your salad, whip up today's recipe for Blueberry Vinaigrette, or just eat them one at a time like candy. Your body will thank you!
Menu suggestion:
Triple Blue Dinner Salad
Whole wheat crackers with sweet cream butter
Iced tea
TRIPLE BLUE DINNER SALAD
Start to finish: 20 minutes
Cook's note: You can use roasted, grilled, sauteed or poached chicken breast. (You can also use turkey breast.) We tested this recipe with already-cooked chicken breast meat, which is now available from several national brands and can usually be found in the supermarket refrigerated meat case.
Blueberry Vinaigrette, to taste (recipe follows)
8 cups pre-washed mixed salad greens
2 cups already-cooked skinless, boneless chicken breast pieces (see cook's note)
2 cups fresh blueberries
1 large vine-ripened tomato or 4 ripe Roma tomatoes (for about 1 1/2 cups chopped)
1 medium yellow bell pepper (for about 1 cup chopped)
1/2 cup crumbled premium blue cheese, such as Maytag
1/4 cup sliced almonds
1. Make the vinaigrette.
2. In a large salad bowl, toss together the greens and blueberries. Cut the chicken into bite-size pieces (if necessary) and add it to the greens. Rinse and chop the tomato, adding it to the bowl as you chop. Rinse and seed the bell pepper and finely chop it, adding it to the bowl as you chop. Scatter the cheese and almonds evenly over the salad and toss well.
3. Serve immediately by dividing the salad onto 4 dinner plates. Top with Blueberry Vinaigrette, to taste. Makes 4 servings.
Approximate Values Per Serving (without dressing): 286 calories (34 percent from fat), 11 g fat (4 g saturated), 72 mg cholesterol, 30 g protein, 19 g carbohydrates, 6 g dietary fiber, 324 mg sodium
BLUEBERRY VINAIGRETTE
Start to finish: 5 minutes
1 cup fresh blueberries
1/3 cup balsamic vinegar
1/3 cup water
1 teaspoon onion powder
1/2 teaspoon salt
1/4 teaspoon black pepper
2/3 cup vegetable oil
1. Rinse and drain the blueberries well. Place them in a blender or food processor and pulse to finely chop. Add the vinegar, water, onion powder, salt and black pepper. Pulse to blend.
2. Turn the motor on low and slowly drizzle the oil into the vinaigrette through the feed tube or top of the blender. Blend only until all of the oil is incorporated. Stir in additional water (up to 2 tablespoons) if a thinner consistency is desired. Serve immediately. Makes about 1 2/3 cups.
Approximate Values Per Tablespoon: 53 calories (90 percent from fat), 5.6 g fat (trace saturated), 0 mg cholesterol, trace protein, 1 g carbohydrates, trace dietary fiber, 45 mg sodium
Beverly Mills is a former food editor of the Miami Herald food section and a mother of two; Alicia Ross, a former food columnist for The Raleigh News and Observer, also has two children. Send desperate tales of woe or everyday success stories and your favorite quick recipes to Desperation Dinners, c/o United Media, 200 Madison Ave., New York, NY 10016. Or visit the Desperation Dinners Web site at www.desperationdinners.com. You can e-mail Beverly Mills and Alicia Ross at bev-alicia@desperationdinners.com. © United Feature Syndicate Inc.