Keep Your Resolutions With These Healthy Blueberry Dishes
Use these healthy blueberry dishes to keep your New Year’s resolutions going strong.
New Year’s is a time when many people make resolutions to improve themselves, and the majority focus on slimming down, exercising regularly, and being healthier. Blueberries are an powerful way to help you meet those resolutions, so we’ve found some healthy blueberry dishes that are sure to help you on your journey.
Healthy Blueberry Dishes
Whether it’s lunch or dinner, you want a meal that will fill you up and get you through the day. These healthy blueberry dishes are big on flavor, but they won’t break the bank of your new healthy diet.
This salad is a perfect combination: the tang and flavor of blueberries meets the protein power of quinoa. This ancient grain is one of the darlings of the fitness world (along with blueberries) because of it’s high protein. It will keep you full and content—and help build muscles—whether you enjoy healthy blueberry dishes with quinoa as a lunch or dinner meal.
- 1 cup uncooked quinoa
- 1 cup frozen blueberries, thawed
- 1 avocado, pitted and diced, about 1 cup
- 1 bunch watercress, leaves only, about 2 cups leaves
- ½ cup toasted chopped walnuts
Lemon Vinaigrette Ingredients
- ¼ cup olive oil
- 2 Tbs. lemon juice
- 3/4 tsp. kosher salt
- ¼ tsp. freshly ground black pepper
- 1 tsp. lemon zest
- Prepare quinoa according to package directions; cool.
- Combine cooled quinoa, blueberries, avocado, watercress and walnuts.
Lemon Vinaigrette Instructions
Whisk olive oil, lemon juice, kosher salt and pepper until blended.
- Stir in lemon zest.
- Toss with quinoa salad until evenly coated.
Number of servings (yield): 6 Cups
This recipe features two superfoods: blueberries and avocados! Packed with “good” fats, avocados are at the top of any health enthusiast’s food list (along with blueberries!) Serve this blueberry guacamole as a garnish for healthy Mexican fare or enjoy with pita, apple slices, or veggies like cherry tomatoes or celery.
- 1 teaspoon avocado oil
- 1/2 cup fire roasted corn
- 3 large avocado, diced
- 1/4 cup frozen blueberries (thawed), plus 2 tablespoons for garnish
- 1 clove garlic, minced
- 1/4 red onion, diced
- 1 jalapeno, diced
- 6 cherry tomatoes, quartered
- 1 teaspoon red pepper flakes
- 1 lime, juiced
- 2 tablespoons chopped cilantro
- 2 tablespoons chopped basil
- Salt and pepper, to taste
- In a small skillet over medium heat, saute corn in avocado oil until cooked through, about 3-5 minutes. Set aside to cool.
- Meanwhile, add avocado and blueberries to a large glass bowl and mash with a fork until combined. Add the reserved corn and the remaining ingredients and mix well to combine. Garnish with blueberries.
- Serve and enjoy–goes great with tortilla chips or as a topping for tacos.
Roasting chicken does away with a lot of the fat that adds calories and cholesterol to many dishes. Blueberries and oranges make a sauce that adds tang and flavor to the dish. A serving (one-eighth of the recipe) contains just over 400 calories.
- 1 tablespoon Dijon mustard
- ¼ teaspoon salt
- ¼ teaspoon pepper
- 5 tablespoons orange marmalade
- ½ teaspoon dried thyme
- 1 chicken (2 ½ lbs.), cut into eighths
- ½ cup chopped onions or shallots
- 1 ½ cups blueberries
- ½ cup chicken broth
- 1 teaspoon lemon juice
- Heat oven to 375. In a small bowl, combine mustard, salt, pepper, 2 tablespoons of the marmalade and ¼ teaspoon of the thyme. Rub all over the chicken.
- Place chicken skin side down in a 9 x 13-inch baking dish. Sprinkle with onions. Bake 25 minutes.
- Meanwhile, in a medium saucepan over medium heat combine 1 cup of the blueberries, broth, lemon juice, remaining 3 tablespoons marmalade and remaining ¼ teaspoon thyme. Bring to a boil.
- Let simmer, stirring frequently, until reduced by half and thickened until it coats the back of a spoon. Set aside.
- Turn chicken skin side up. Spoon pan drippings over chicken. Bake another 25 minutes, or until chicken is cooked through and golden brown.
- Transfer to a platter and cover to keep warm.
- While pan is still hot, pour in blueberry mixture, scrapping up onions and drippings. Stir in remaining ½ cup blueberries. If sauce is too thick, thin with a little water. Spoon over chicken and serve.
Recipe and photo courtesy of the U.S. Highbush Blueberry Council.
Find more recipes for healthy blueberry dishes on the BlueberriesFromFlorida.com recipes pages or the Blueberries from Florida Pinterest recipe boards. Look for recipes that use fresh, non-processed ingredients and avoid unhealthy fats, processed flour, and added sugars.