Recipes for the Blueberry Health Study

Recipes for the Blueberry Health Study

without cooking to preserve healthful nutrients, or with cooking
so we can learn if cooking alters berry benefits.

Recipes and Tips

Quickest recipes imaginable
Pour chocolate milk, chocolate soy or chocolate rice milk on your frozen blueberries, just enough to cover them, plus one inch more if blending.  Each berry will become chocolate-coated.

If you enjoy the flavor of mangoes, guavas, pineapple or another fruit juices or combinations, simply pour your favorite juice on blueberries and enjoy.  Change flavors each day for variety.  Or cover your berries with your favorite yogurt.

Considering the time required to pour your berries into a bowl (or blender) and then pour milk and/or juice or yogurt on them and blend, these recipes take about a minute of your time.

Mango, coconut, pineapple, guava and many other juices can be obtained at C-Town (Danbury) when you pick up your blueberries.

Study Note:  Please change ingredients in your recipes from each day to the next, so that our study remains a blueberry study, and not a "blueberry and soy" or "blueberry and yogurt" study.

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New directions, textures and flavors
Ices rather than smoothies: If you like Italian ices, add a mix of crushed ice and lemon juice to your smoothie in place of or along with other ingredients.  Replace all or part of the milk, orange juice or other tropical juice with ice and lemon, adding different amounts of lemon to control tartness.  If you enjoy lemon wedges, blend in a wedge on special occasions for a combination of lemon and cookie/cake flavors similar to some of the new, creative ice creams.

Coconut juice: Although coconut juice may be too strong by itself, mixing 1/3 coconut juice, 1/3 milk and 1/3 of other tropical juices provides very attractive tropical flavor combinations.  Banana plus orange juice plus coconut is one example.  Coconut juice provides chain fats that are being evaluated in other studies to determine if they provide a variety of health benefits.  Coconut should therefore not be consumed during your initial blueberry and control periods.  Goat's milk is another source of medium chain fats that should only be added to smoothies after the first control and blueberry periods have been completed.  The flavor of goat's milk can be viewed as a plus or a minus depending on your taste preference.  Adding orange juice and a banana or other tropical fruit flavor to your smoothie will almost completely mask any goat milk flavor.

Walnuts, cinnamon, mint leaves, seedless watermelon, egg white protein powder and soy milk were all included in a list of smoothie options sent to us by Marlene Joseph, wife of Dr. James Joseph, who devoted so much of his career to blueberry research and helped start our Blueberry Health Study in New Fairfield, CT in 2002.

Avocados: If you like avocados, add half or a whole avocado to your smoothie for extra smoothness as well as a delicate flavor.  Avocado provides a healthy alternative to milk fat.  Mrs. Jim Joseph sent us the following avocado-blueberry recipe, which was prepared for Dr. Joseph by California avocado growers after they heard his blueberry presentation.

Wild Blueberry Avocado Smoothie

Ingredients:

  • 1 cup frozen Wild Blueberries
  • 1 ripe avocado
  • 5 ounces low-fat plain yogurt
  • 1/2 of a lime’s zest and juice
  • 3 tablespoons brown sugar
  • 2 tablespoons almond paste
  • 5 ounces plain low-fat yogurt
  • 2 ounces low-fat milk
  • Garnish: crushed pink peppercorns and chopped mint

Preparation:

Cut avocado into halves and remove pit.  Spoon avocado meat from the skin and put it into a blender.  Purée yogurt, lime zest and juice and 2 tablespoons of brown sugar.  Pour into 3 glasses.

Purée almond paste, remaining sugar, yogurt and Wild Blueberries and blend until smooth.  Slowly add Wild Blueberry mixture to the glasses so the layers are distinct.  Garnish with pink peppercorns and mint.  Serve with a stirring stick.  Serves 3.

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Two-for-one tips
To spare your time when preparing smoothies, double your recipe-of-the-day and place one serving in the freezer.

Doubling your amounts may prevent your blender from circulating all ingredients.  If this happens then stir the top half with a tablespoon in the same direction as the blender swirl so that all ingredients mix evenly.  Be careful of course to avoid contact between your spoon and the blender blades.

Have two bowls ready in advance so you can immediately pour your first and second portions and place one in the freezer.  Then quickly rinse and clean the blender before the walls dry, and enjoy the unfrozen portion you have prepared.

Depending on freezer temperature, your frozen portion will have a nice, frozen crust on top after a couple of hours. However the center will not be frozen so you can enjoy a mix of different textures.

For variety, blend and then pour the first two thirds of your double portion into one bowl, then add a second and perhaps third ingredient (such as a banana or strawberries or chocolate milk) to the portion remaining in your blender, blend once again and pour into your second bowl.

To save time, add berries and other fruit to your blender first and then measure liquid ingredients simply by filling between-fruit spaces part way up to a level that is one or two inches above your fruit.  For instance add berries and banana chunks to the two-cup mark on your blender.  Then cover one third of the fruit with water or coconut juice, then fill two thirds to the top with orange-peach-pineapple juice and then fill the remaining third to the desired level above your berries and banana with 1% or 2% milk.  Exact amounts are not critical so pouring these ingredients to desired levels just takes seconds, and your smoothie will be ready in a few minutes.

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Cinnamon-blueberry-banana French toast
Contributed by B. Sachs of Sherman, Connecticut.

Mix and heat in a pot on a low flame:

  • 1/4 cup maple syrup
  • 1/3 cup water
  • one small sliced, diced banana

After the maple-banana syrup has heated, add 1/2 cup to 1 cup of frozen blueberries and warm to taste.

Place cinnamon on French toast, then the blueberry-fruit-maple syrup and enjoy.  Vary ingredients to taste.  Pears, peaches and other fruits can be added in place of or in addition to bananas for variety.

Enjoy each morning,

Barrie

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Blueberry fruit smoothie
Contributed by E. Barrie Kavasch of Kent, Connecticut and the Sherman Green Cleaners.

Place into a blender jar:

  • 1 peeled banana, or 1/2 cup cilantro, or 3 slices mango, or whole sliced apple, or basil
  • 1 cup of frozen blueberries, plus added strawberries, or raspberries, or handful of fresh mint leaves
  • 1 cup of soy milk or regular milk (1% or 2% milk fat recommended)
  • 1/2 cup of water
  • 1/2 cup plain yogurt
  • 1/4 cup of raw, natural oatmeal (uncooked)
  • dash of powdered ginger (for heat & stimulation of blood circulation) [absolutely no sweetening is necessary, but a pinch of stevia is nice.]

Blend on high briefly, until all is well blended.

Pour into waiting glasses & enjoy. Generous for 2, great for 4 people.

Warmly,

Barrie

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Chilled Blueberry Soup
Date: Thu, 03 Aug 95 11:00:47 EST
From: "Margaret Baechler"

Chilled Blueberry Soup

1 tablespoon cornstarch
2 cups cold water, divided
2 1/2 cups fresh blueberries, cleaned
3 tablespoons sugar
1 1/2 cups Marsala wine
1/2 cup nonfat sour cream or yogurt

Mix cornstarch with 1/4 cup of the cold water. In a saucepan combine blueberries, cornstarch, remaining water, sugar, and wine. Mix well in blender or food processor until berries are smooth. Chill well in refrigerator. Before serving, stir in sour cream or yogurt; ladle into chilled bowls. Can be a unique summer appetizer or a low-fat desert. Makes 6-8 servings. From the State of Maine Blueberry Festival, Union, ME.

Adapted from: http://www.fatfree.com/recipes/fruit-soups/blueberry-soup

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Ice-cream cake and cheese cake
Consider reducing the sugar and cream content of these dessert recipes to increase blueberry content.  Simplify recipes for extra convenience.

Blueberry Cardamom Ice-Cream Cake (Replace "simmer" with "blend" when preparing filling.)

Blueberry Cheese Cake

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Blueberry Milkshake
Contributed by R. Martin of Sherman, Connecticut.

Place into a blender:

  • 1/2 cup to 1 cup of lowfat or regular milk (or on very special occasions, whole or chocolate milk) and then
  • 1 cup of frozen blueberries, plus on special occasions half a peach (canned or fresh/diced), strawberries, raspberries, fresh mint and/or a dash of orange juice, or half orange/half lemon or coconut juice according to your current fancy.

Immediately blend on medium and then high until well blended.  The key is to blend immediately, before the frozen blueberries cause the milk and juice to freeze solid.  If necessary, loosen hardened berries with a fork or spoon before blending.

Add more or less milk to control thickness.  Be sure to cover the blender before starting.  And rinse blender immediately after blending to speed clean-up.

Enjoy.

Very best,

RM

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Exotic blueberry recipes
For added variety from time to time, follow the blueberry milkshake recipe above and add 1/4 to half cup of mango juice or guava juice along with orange and/or pineapple juice.  Try different proportions until you discover your favorites.

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Blueberry applesauce, apple/quince sauce or guayaba
Place 1 cup of frozen or freshly thawed blueberries in a blender, add 1/2 cup applesauce and 1/4 to 1/2 cup orange juice (or other tropical juice) for tartness or exotic flavor.  Add water as needed to achieve desired thickness.  Blend until smooth.

Note: Applesauce without added sugar or corn syrup may be much healthier.  Keep the proportion of applesauce to a minimum - just enough to get the added flavor.  Adding chopped or sliced fresh apples to blueberries and then blending them take a bit longer but certainly adds freshness.  Add tart apples for extra zip.

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Blueberry bacon pancakes
Add 1/2 to 1 cup of frozen or freshly thawed wild blueberries to pancake mix.  Add as many berries as you wish -- more are better.  Mix thoroughly and cook on low flame only until firm.  Remove from heat as soon as possible.  Add other berries or fruit for a variety of flavors.  Enjoy with bacon prepared as usual.

Note: Pancakes without syrup, or a minimum amount of syrup, may be healthier so keep syrup to a minimum. 

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Wild Blueberry Association recipes
Dozens of delightful recipes are available at the recipe page of the Wild Blueberry Association of North America.

Please note that cooking may reduce or alter the natural proportions of beneficial nutrients, so we recommend only recipes with no cooking or cooking at relatively low temperature for brief periods.  Warming is always acceptable.  However over-cooked berries should not be consumed during this study.

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Under consideration:

  • Blueberry-chocolate and other flavors of pudding
  • Blueberry-vanilla-walnut pudding with cinnamon, ginger or mint leaves
  • Blueberries in spinach salad with other berries, nuts, mint and spices

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Add your favorite blueberry recipe to this page here.  Thank you.