Take advantage of all summer has to offer by enjoying these seasonal produce recipes put together by your Meijer team of registered dietitians. You will find blueberry and other wonderful locally grown products in the recipes below.
Fresh Blueberry and Lemon Parfait
Makes 4 servings
1 pint fresh blueberries
4 (6 oz.) containers of lemon yogurt
8 Meijer gingersnap cookies, coarsely crushed
In 4 individual serving glasses, spoon 1 layer of lemon yogurt, sprinkle lightly with cookies and then a layer of blueberries. Repeat layers one more time, ending with lemon yogurt on top. Garnish with mint sprigs and blueberries, if desired.
Nutrition facts per serving: Calories 272, Fat 3.5g, Carbohydrate 53g, Protein 7.5g, Sodium 143mg, Cholesterol 11mg, Fiber 3g
Easy Blueberry Syrup
Makes about 2 cups
1 cup water
1 cup Meijer sugar
1-1/2 cups fresh or frozen blueberries
1 T. lemon juice
Combine water and sugar in a medium saucepan over high heat. Bring to a boil and cook 7-8 minutes. Add blueberries, bring to a simmer and cook about 5 minutes. Remove pan from heat and stir in lemon juice. Cool slightly, then transfer to an airtight container and refrigerate.
Serve over whole grain pancakes, waffles or French toast. Also great as a topping over low fat vanilla ice cream.
Note: For thicker syrup, increase the cooking time by 2-3 minutes.
Nutrition facts per ¼ cup serving: Calories 112, Fat 0g, Carbohydrate 25g, Protein 0g, Sodium 0mg, Cholesterol 0mg, Fiber .5g
Lemon Blueberry Bread
Makes 12 servings
1/3 cup Meijer butter, melted
3/4 cup Meijer granulated sugar
3 T. lemon juice
2 Meijer eggs
1-1/2 cups white, whole-wheat flour
1 t. Meijer baking powder
1 t. salt
½ cup Meijer low fat milk
2 T. grated lemon zest
½ cup Meijer walnuts, chopped
1 cup fresh or frozen blueberries
2 T. lemon juice
¼ cup Meijer powdered sugar
1. Preheat oven to 350° F. Coat a 8 x 4-inch loaf pan with Meijer cooking spray.
2. In a mixing bowl, beat together butter, ¾ cup sugar, juice and eggs. Combine flour, baking powder and salt; stir into egg mixture alternately with milk. Fold in lemon zest, nuts, and blueberries. Pour batter into prepared pan.
3. Bake in preheated oven for approx. 60 minutes, until a toothpick inserted into center of the loaf comes out clean. Cool bread in pan for 10 minutes. Meanwhile, combine lemon juice and ¼ cup powdered sugar in a small bowl. Remove bread from pan and drizzle with glaze. Cool on a wire rack.
Nutrition facts per serving: Calories 190, Fat 6g, Carbohydrate 33g, Protein 4g, Sodium 276mg, Cholesterol 50mg, Fiber 4g
Blueberry Walnut Salad
Makes 6 servings
1 (10 oz.) Package Dole mixed salad greens
1 pint fresh blueberries
¼ cup Meijer walnuts
½ cup lite raspberry vinaigrette salad dressing (like Paul Neuman’s)
¼ cup crumbled feta cheese
In a large bowl, toss the salad greens with the blueberries, walnuts, and raspberry vinaigrette. Top with feta cheese to serve.
Nutrition facts per serving: Calories 127, Fat 6g, Carbohydrate 17g, Protein 3.5g, Sodium 423mg, Cholesterol 9mg, Fiber 3g
Mediterranean Potato Salad
2 -3 pounds Michigan / Ohio white potatoes, cooked, cooled, and cut into cubes
1/2 cup diced tomatoes
1/4 cup sliced black olives or kalamata olives
1/4 cup diced Michigan / Ohio green onion
1/4 cup crumbled feta cheese
1 banana pepper, seeded and diced (or Michigan / 0hio Hungarian Yellow Hot pepper)
1/4 cup fresh lemon juice
2 Tbls Meijer Olive oil
1 clove garlic, minced
1/2 tsp. Oregano
1 Tbls. fresh Michigan / Ohio Dill chopped
Salt and ground black pepper to taste
Whisk together dressing ingredients. Place potatoes in a large mixing bowl, add dressing a mix gently. Add tomatoes, olives, onion and feta and mix gently. Refrigerate 2 hours or more to allow flavors to blend. Garnish with fresh herbs if desired. Serves 8.
Approximate Nutrition Information (per serving): 145 calories, 5g fat, 1g saturated fat, 5g protein, 22g carbohydrate, 3g fiber, 250mg sodium.
Stir-fry Napa Cabbage with toasted almonds
4-5 cups shredded Michigan / Ohio Napa cabbage (about 1 medium head)
1 cup shredded carrot
1/4 cup slivered almonds
1 Tbls. Meijer olive oil
1/4 cup Teriyaki (Kikkoman Less Sodium Teriyaki Marinade and Sauce)
1/2 cup diced Michigan / Ohio green onion
Heat a large non-stick skillet over medium-high heat, add almonds and toast in hot skillet for 2-3 minutes. Remove and set aside. In same skillet, add olive oil and heat over medium-high heat, stir fry cabbage and carrot until just tender (about 5 minutes), add almonds, teriyaki sauce and green onion. Heat through and serve (do not overcook). Serves: 8
Savory Summer Soup
1 Tbls Meijer Olive Oil
2 cloves garlic, minced
1/2 cup chopped red onion
1/2 cup chopped Michigan / Ohio celery
1/2 pound Michigan / Ohio Dandelion greens, washed and trimmed
2 Michigan / Ohio parsnips, peeled and sliced
1 small Michigan / Ohio zucchini, sliced
1/2 cup dry pasta (small shells work well)
2 14oz. cans Italian seasoned diced tomatoes
(or 2-3 cups fresh tomatoes plus 1 teaspoon McCormick Italian blend seasoning)
2 14 oz. cans reduced sodium beef or chicken broth
1 15 oz. can hot chili beans
Fresh ground black pepper to taste
Heat oil over medium heat in a medium to large stock pot. Add onion, celery and parsnip and sauté’ 1-2 minutes. Add garlic and sauté’ an additional 1-2 minutes. Stir in broth, tomatoes, beans and black pepper to taste. Bring to a boil. Add zucchini, dandelion greens, and pasta. Cook 10 minutes, stirring occasionally. Makes 8-10 servings.
Thu, August 6, 2009
by Healthy Living Dietitians