As you may know, I’ve gone wild blueberry crazy this week (not much different than most weeks).
But they are just so delicious and packed with nutrients. Do you know the difference between wild blueberries and regular, cultivated berries?
First off, wild blueberries have never been modified or messed with, meaning they are the same berry that existed 10,000 years ago. Which is pretty awesome.
Besides that, they have a more intense flavor and color, are smaller and thus you get more berries per pound and they have a higher concentration of beneficial phytochemicals — twice the antioxidants as compared to regular blueberries! Which means major health benefits (see laundry list below).
Wild Blueberries are the subject of hundreds of research studies looking at potential benefits to humans including:
- Brain health
- Heart health
- Diabetes prevention
- Cancer prevention
- Reducing oxidative stress
- Preventing UTIs
- Eye health
- Most Wild Blueberries are frozen at harvest, locking in their intense blueberry flavor and antioxidant power
- Frozen Fresh Wild Blueberries are just as nutritious as fresh and may even retain their nutritional value longer
- Frozen Fresh Wild Blueberries are available year-round; they can be used right out of the freezer – no thawing required
- Frozen Fresh Wild Blueberries offer consumers the most convenient way to have the Antioxidant Superfruit at hand at all times.
- Frozen Fresh Wild Blueberries make it easy to get your “Daily Dose of Wild Blue”
- Frozen Wild Blueberries are an excellent value, they offer consistent quality, ease of use, high antioxidant content, health benefits, less spoilage, affordability.
Learn more about the benefits of wild blueberries here.
And with that, let’s talk recipes. Healthy food is only good for you if you actually eat it, and while wild blueberries are delicious on their own, they also lend themselves well to both sweet and savory applications. Check out my recipes for Wild Blueberry Truffles and Wild Blueberry, Avocado and Corn Salsa for more inspiration.
And if you are looking for more ways to use wild blueberries (clearly you should), they pair well with honey, mint, cilantro, basil and lemon, to name a few.
Recipe: Wild Blueberry, Mint and Feta Farro Salad
Farro is one of the oldest cultivated grains — enjoyed for roughly 5,000 years. It has a texture similar to barley with a nice, nutty taste. Like wild blueberries, farro is delicious in sweet and savory applications. Plus, it’s packed with fiber, protein and a wealth of other nutrients.
Makes: about 4 cups (serving size 1 cup)
*By posting this recipe I am entering a recipe contest sponsored by the Wild Blueberry Association of North America and am eligible to win prizes associated with the contest. I was not compensated for my time.
- 1 cup semi-pearled farro
- 1 cup wild blueberries
- 1/3 cup feta cheese
- 1/3 cup chopped mint
- 1 tablespoon lemon juice (about 1/4 large lemon)
- 1 teaspoon black pepper
- 1/2 teaspoon salt
Prepare farro according to package directions (generally requires about 25-35 minutes of cooking).
Gently mix prepared farro with remaining ingredients, being careful not to smash the wild blueberries.
This salad is delicious hot or cold. Serve with vegetables (cauliflower “rice” below) and fish or chicken (BBQ chicken was especially yummy).
Nutrition information (for 1 cup farro salad): Calories 229; Fat 4 g; Carbohydrates 40 g; Fiber 7 g; Protein 8 g; Sodium 330 mg
More delicious wild blueberry recipes — follow the link below!
Did you defrost the wild blueberries before adding them? I will have to try this because I have plenty of farro to use up! I just cooked a big batch for the week. Thanks for the inspiration!
I didn’t defrost because I added the wild blueberries when the farro was still warm. But yes, definitely defrost if that’s not the case. Enjoy!
I use ancient grains a lot and really love how you’ve added wild blueberries and feta to farro. Such a lovely flavor combination! The mint and lemon must really brighten it up…
Thanks, Liz! Yes — the lemon is a must! Made the dish.
I’m so making this – I adore farro and love the flavor combo going on here.