Wednesday, July 19, 2017
U.S. Highbush Blueberry Council
Blueberry season means long, hot summer days with icy-cold lemonade. Blueberry season also means scarves and steaming-hot muffins. Fresh flowers and fresh blueberry salads. Tailgates and blueberry guacamole. Because every season is blueberry season!
Blueberry cravings don’t follow a calendar. You can enjoy fresh blueberries year-round! The North American blueberry season and harvest runs from April to late September. Then, imports from South America fill the grocery store shelves from October to March. In our winter, they’re experiencing sunny summer – perfect for harvesting blueberries. It’s always summer somewhere, so you get twelve months of plump, juicy blueberry bliss.
Blueberry Slushy
This blueberry slushy could not be easier to make. Throw the simple five ingredients in a blender and voila, you have a sweet blueberry slushy to cool off with on those hot summer days.
Ingredients
1 cup coconut water
1/2 cup frozen blueberries
1/2 cup chopped cucumber
1 Tbsp. fresh mint, chopped
1 cup ice
Instructions
Blend all ingredients in a blender on high speed until a slushy consistency forms.
Number of servings (yield): 2 slushies
Nutrition
50 calories
0 g fat
0 g saturated fat
0 mg cholesterol
130 mg sodium
10 g carbohydrates
3 g fiber
6 g sugar (0 g added sugar)
1 g protein
45 mg calcium (4% daily value)
1 mg iron (6% daily value)
375 mg potassium (8% daily value)
Blueberry Oat Bars
A lil crunchy, a lil sweet and a whole lot of yum, these blueberry oat bars make for an excellent go-anywhere snack. We know picking up granola bars at the store is easier, but make a batch of these blueberry oat bars and you’ll be patting yourself on the back all week (because homemade is always better than the box, right?).
Ingredients
2 cups gluten-free oats, divided
1/2cup almonds, chopped
pinch of salt
1/2 cups dates, pitted
2 Tbsp. coconut oil
2 Tbsp. maple syrup
1/2 tsp. vanilla extract
1 cup fresh or frozen blueberries
Instructions
Preheat oven to 350. In a food processor, combine 1 cup oats, almonds, and salt. Process until oats reach a sandy consistency.
Add dates, coconut oil, maple syrup and vanilla extract. Process for another 30 seconds. Transfer mixture to a new bowl and gently fold in blueberries and remaining 1 cup oats. Mix until sticky and incorporated. The bars will take on a purple hue.
Press down mixture in a parchment covered 8 ó8 square pan and bake for 20-25 minutes. Cool completely before cutting into bars. For rapid cooling, transfer directly to the freezer for 15 minutes or so.
Number of servings (yield): 12 bars
Nutrition
140 calories
5 g fat
2.5 g saturated fat
0 mg cholesterol
95 mg sodium
21 g carbohydrates
3 g fiber
7 g sugar (2 g added sugar)
3 g protein
22 mg calcium (2% daily value)
1 mg iron (6% daily value)
146 mg potassium (4% daily value)
Blueberry Creamsicles
Blueberries and coconut are a match made in popsicle heaven. These velvety soft and refreshing blueberry creamsicles will take your dessert game to the next level. Don’t have a dessert game? No worries, these blueberry creamsicles are simple enough to make for even the most novice chef.
Ingredients
11/2 cups fresh or frozen blueberries
1 tbsp water
1 tbsp pure maple syrup
11/4 cup unsweetened coconut milk (from a carton)
3 tbsp coconut cream
º tsp grated lime zest
Instructions
In a small sauce pan over medium heat, combine blueberries, water, and maple syrup. Lightly crush blueberries with the back of your spoon and cook until liquid is syrupy and thick. Remove from heat. Cool to room temperature.
In a small bowl, whisk together coconut milk, coconut cream and grated lime zest.
Fill popsicle molds a little over half full of coconut milk mixture. Spoon in blueberry mixture to each popsicle – about 1-2 Tbsp. per popsicle.
Place mold in freezer for 1 hour. Remove molds and add popsicle sticks into each popsicle. Place mold back in the freezer for at least another 4 hours until ice pops are solid.
Number of servings (yield): 6 popsicles
Nutrition
60 calories
3.5 g fat
3 g saturated fat
0 mg cholesterol
10 mg sodium
8 g carbohydrates
1 g fiber
6 g sugar (2 g added sugar)
1 g protein
1 mcg vitamin D (6% daily value)
100 mg calcium (8% daily value)
60 mg potassium (2% daily value)