Adapted from a post originally published by Kaiser Permanente on their NW Health Blog.
This little bauble of health is all about fiber, vitamin C, vitamin K, and manganese. One blueberry has less than one calorie!
When choosing your blueberries, avoid ones with green tops. (Too tart!) Blueberries freeze well–save some to perk up the winter, well, blues.
“Blueberries are a rich source of anthocyanin antioxidants, which are phytonutrients known to promote health of the cardiovascular system, brain, and eyes,” says Alyssa DeBord, a Women, Infants & Children (WIC) Dietitian and Coordinator for Kaiser Permanente. “Blueberries are also low on the glycemic index, meaning they have a minimal impact on blood sugar compared to many other fruits.”
Blueberry, Orzo, & Sweet Corn Salad Recipe
- 8 oz. dried orzo pasta
- 1 1/2 cups fresh blueberries
- 2 cobs fresh sweet corn
- 1/2 cup crumbled feta cheese
- 1/2 cup pecans, chopped
- 2 green onions, chopped
- Salt and pepper to taste
- 1/4 cup white balsamic vinegar
- 1/2 cup extra-virgin olive oil
- 2 tablespoons (or to taste) honey
- 1/2 teaspoon sea salt
- 1/4 teaspoon fresh cracked black pepper
- 1/8 teaspoon garlic powder
- Cook pasta al dente (check package for cooking time). Drain and cool to room temperature.
- Blend or shake all dressing ingredients together.
- Remove corn cob kernels from cob.
- Mix blueberries, corn, pasta and feta together.
- Toss with dressing.
- Top with pecans and green onions, and salt and pepper to taste
- Refrigerate before serving
There is practically limitless room for creativity in the kitchen, especially with an ingredient as versatile as blueberries.