Cookie Dough Protein Bites {Recipe ReDux}

Who doesn’t like COOKIE DOUGH?? Well, I’ve healthified it for this month’s Recipe ReDux challenge — “Bars & Bites for Brown Bags.”

 

Whether you pack your lunch in a bento box, a brown bag or a retro cartoon character lunch box, don’t forget the bars and bites. Small squares or round bites can pack nutrition into a sweet or savory taste. Show us your favorite way to jazz up any type of lunch box.

 

While these would make a great “dessert” for a lunch box, they are quite perfect for a post-workout snack. Pair with a glass of milk and you’re golden.

This recipe was inspired by Juli from PaleOMG’s Chocolate Chip Cookie Dough Protein Balls

protein_cookie_dough_bites

Cookie Dough Protein Bites

Yield: 20-22 bites

Besides having 6 grams protein per ball bite (“per ball” just didn’t sound right…), these cookie dough bites are gluten-free, can be made vegan by using a vegan protein powder and contain no raw eggs — because ain’t nobody got time for food poisoning.

Ingredients:

  • 1 cup vanilla protein powder, such as Gold Standard Natural or Designer Whey (if making vegan, use vegan protein powder, such as Vega)
  • 1/4 cup almond flour
  • 3 Tbsp. liquid coconut oil
  • 2 Tbsp. honey, preferably local
  • 3 Tbsp. coconut or almond milk
  • 1 tsp. vanilla extract
  • 1/4 tsp. sea salt
  • 1/3 cup dark chocolate chips, such as Ghiradelli 60% cacao chips

Directions:

  1. Mix all ingredients together in a large bowl.
  2. Using hands, form “dough” into 1″ rounds
  3. Store in the freezer

 

These are seriously addicting, you guys. I made them yesterday and my boyfriend has already eaten all but two of them. So, if you have a significant other, family member or roommate who loves cookies and/or protein powder (the boyfriend loves both), I highly recommending hiding these things. They go FAST.

For more back to school bites & bars, click the blue guy below.

Bourbon Old Fashioned Reduction Over Bruleed Stone Fruits {Recipe ReDux}

Mmm, booze. Who doesn’t enjoy a cocktail every night on occasion?

Well, the folks at Recipe ReDux challenged us to go beyond the cocktail and use our favorite alcohol as a recipe ingredient:

From plain Jane vanilla extract to fancy-pants elderflower liqueur, we like to keep a little liquor in the kitchen. Show us how you like to cook, bake or mix-it-up with spirits, extracts and other alcohols. A splash of vodka makes summer sauces shine – and liqueurs brighten desserts: What’s your healthy recipe with spirit?

Bourbon_Peaches_Plums

I thought of about a thousand and one different recipes that I wanted to make, most of which involved raki, an unsweetened, anise-infused alcohol (similar to the Greek ouzo) that is the national drink of Turkey (where my dad is from).

After a failed search for raki, however, my plans changed. It became all about the bourbon, specifically, Maker’s Mark.

I will admit that I generally only like to drink clear alcohol (e.g. vodka, gin) but for desserts, bourbon can’t be beat for the amazingly rich, deep flavor it lends.

Now I love a bourbon caramel sauce over bread pudding (see my recipe for Bourbon Caramel Cake Pudding), but I wanted to lighten it up. I promise you, you won’t even miss the bread pudding on this recipe.

I don’t even like Old Fashioneds, but when you reduce all the ingredients to a sauce…perfection!

Bourbon Old Fashioned Reduction Over Bruleed Stone Fruits

You’ll want to put the sauce over EVERYTHING — ice cream, pancakes, waffles, into coffee, etc. Feel free to use whatever stone fruits you have on hand.

Old_Fashioned_Reduction

Ingredients:

  • 5-6 stone fruits, such as plums, peaches or nectarines
  • 1/4 cup sugar
  • 1/4 cup bourbon, such as Maker’s Mark
  • 2 Tbsp. sugar
  • Juice of 1/2 orange

Directions:

  1. Set oven to Broil.
  2. Cut stone fruit in half lengthwise (along the pit, like you would an avocado)
  3. Remove the pits
  4. Lay, cut side up, in a casserole dish. Peaches_Plums
  5. Sprinkle cut side of fruit with 1/4 cup sugar.Peaches_Plums_Sugar
  6. Broil for 5-10 minutes (make sure to check constantly), until you get a nice golden crust on the fruit.
  7. While the fruit is in the oven, add bourbon, 2 Tbsp. sugar and orange juice to a small saucepan. Heat on medium until the mixture reduces to about 1/4 cup.
  8. Drizzle “bruleed” fruit with Old Fashioned Reduction.

Bruleed_Fruit

Old_Fashioned_Reduction

Bourbon_Peaches_Plums

Check out more delicious, boozy creations from fellow Recipe ReDuxers by clicking on the link below.

Mediterranean Cremini Mushroom Tacos with Tahini Sauce {Recipe ReDux Sponsored Post}

Mmm, umami.

What is umami you ask? It’s the fifth, and often unrecognized, type of taste bud. It’s the taste bud that senses savory deliciousness (and my personal favorite of all the tastes). Examples of umami-rich foods include meat/seafood, tomatoes, cheese — especially Parmesan, seaweed, soy, potatoes and of course, MUSHROOMS!

So imagine my excitement when I discovered that the folks at the Mushroom Council were sponsoring this month’s Recipe ReDux. They challenged us to use their “Trend to Blend” technique to either blend chopped, diced or minced mushrooms in place of at least half of the meat in a recipe using their blendability technique (you should seriously check it out, it’s genius!). Or, we had the option to forgo the meat altogether and make a purely vegetarian dish.

After some serious pondering, I took the latter route.

mushroom_tacos1

Side note: if you, too, love mushrooms, you can enter your own recipe in the Mushroom Council’s “Swap It or Top It” contest. Just submit your favorite burger recipe that either uses the blendability technique described above, swaps out meat completely for mushrooms or your favorite burger recipe topped with a delicious mushroom creation. The Mushroom Council is giving some top-notch prizes, like $5,000 cashola to the Grand Prize Winner. Not too shabby!

Besides delicious umami flavor, mushrooms are packed with nutrition. They’re low in calories (20 calories for 5 medium sized shrooms!), fat-free, cholesterol-free (that one’s kind of a no-brainer), low in sodium and also provide important nutrients, mainly selenium, potassium, vitamin D and more.

For vegans and vegetarians, mushrooms are a great way to bring some umami (read: satisfying) flavor back into meals. And for the meat-eaters, myself included, mushrooms can help you switch up your meals a bit (meatless Mondays, anyone?). I promise you won’t even miss the meat on these bad boys.

Recipe: Mediterranean Cremini Mushroom Tacos with Tahini Sauce

The tahini sauce is a perfect complement to lend creamy deliciousness without the use of dairy/animal products. You can find pre-made tahini sauce (Trader Joe’s has a new one that I’m OBSESSED with), or make your own as I did below by blending tahini (sesame paste) with lemon juice and garlic. A third option would be to top with hummus.

Mediterranean_Mushroom_Tacos

By posting this recipe I am entering a recipe contest sponsored by The Mushroom Council and am eligible to win prizes associated with the contest. I was not compensated for my time.

Yield: 4 tacos

Ingredients:

For mushroom blend:

  • 1, 10 oz. package Cremini mushrooms
  • 2 cloves garlic, minced or pressed using a garlic press
  • 1 1/2 Tbsp. olive oil
  • 1 tsp ground turmeric
  • 1 tsp dried basil
  • 1/2 tsp cumin
  • 1/2 tsp cracked black pepper
  • 1/4 tsp salt

For tacos:

  • Sauteed mushroom blend (ingredients above)
  • 1 plum tomato, diced
  • 1/2 cucumber, diced
  • 1/3 cup tahini (sesame paste)
  • 2 Tbsp. lemon juice
  • 1 clove minced garlic
  • 4 corn tacos

Directions:

For mushroom blend:

  1. Wash mushrooms well and dice using a chef’s knife.
  2. Heat 2 cloves minced garlic in 1 1/2 Tbsp. olive oil for one minute.
  3. Add mushrooms and saute until mushrooms are translucent, about 5 minutes.
  4. Add turmeric, basil, cumin, pepper and salt to mushrooms and saute an additional 1-2 minutes.

For tacos:

  1. Mix 1 clove minced garlic with lemon juice and tahini to form the tahini sauce.
  2. Heat corn tortillas in microwave for 15-20 seconds, until soft and pliable.
  3. Place 1/4 of the mushroom blend on each tortilla.
  4. Top with tomatoes, cucumbers and 1/4 of tahini sauce mixture.

mushrooms

Mushrooms all diced and ready to go into a saute pan…

diced_mushrooms

Sauteeing away — see how the turmeric gives the blend a gorgeous golden color?!

sauteed_mushrooms

In goes the mushroom blend…

mushrooms_tortillas

Then the tomatoes and cucumbers…

mushroom_tacos

Finish it off with delicious tahini sauce…

Mediterranean_Mushroom_Tacos

Check out more delicious ways that Recipe ReDuxers used mushrooms by following the link below!

Chai-Chia Seed Coconut Pudding {Recipe ReDux}

There are certainly a lot of chia seed recipes out there, especially for pudding. I have always been a fan of chia seeds — sprinkling them on salads, on top of my oatmeal, in my yogurt and smoothies — but had yet to get on the chia seed pudding bandwagon…

…Until this month’s Recipe ReDux theme was announced: “Tea cups around the world are bubbling up with bold new flavors: From cardamom chai and sencha green to bubble teas and veggie teas. We wish we could attend the World Tea Expo the end of this month – but in lieu of a plane ticket, we’ll be cooking and baking and stirring up tea-inspired healthy dishes.

chai_chia_pudding

Since I constantly type “chia” instead of “chai” or vice versa [seriously, does anyone else have this problem?? #foodbloggerproblems] and since I always have both chai tea and chia seeds on hand, I thought, “wouldn’t it be cute to make a chia-chai recipe?”

chai_chia_puddin

Besides being vegan, gluten-free and full o’ great nutrition, this recipe also whips up in 20 minutes (15 of that is the refrigeration time needed to thicken up the pudding).

Recipe: Chai-Chia Seed Coconut Pudding

This recipe makes a great breakfast, snack or dessert! While the mixture seems watery at first, it will thicken — a LOT! Chia seeds provide omega-3’s, protein and fiber, among other nutrients. Plus, they work as a binder and can be used in place of eggs in many recipes.

Ingredients:

  • 12 ounces unsweetened coconut milk (the kind that comes in soymilk-like containers AKA tetra paks, NOT the canned variety)
  • 1 chai tea bag
  • 1/4 cup chia seeds
  • 1 tsp vanilla extract
  • 1/4 tsp cinnamon
  • Nuts, such as pecans, for garnishing (optional)

Directions:

  1. Heat coconut milk in the microwave in a large bowl for 2-3 minutes, until milk is steaming.
  2. Add remaining ingredients (except for nuts) and give a good stir.
  3. Transfer the mixture to the fridge and let sit for at least 15 minutes to allow the pudding to thicken up.
  4. Top with optional nuts. Enjoy cold.

chia_seed_pudding

Check out the fantastically creative and delicious recipes from other Recipe ReDuxers by following the link below!

 

Gluten-Free Rosemary Butternut Squash Bake {Sponsored Recipe ReDux Post}

I received free samples of Breton Gluten Free Original with Flax and Breton Gluten Free Herb and Garlic from Dare Foods Incorporated mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Dare Foods Incorporated and am eligible to win prizes associated with the contest. I was not compensated for my time.

gluten_free_butternut_squash

Happy Mother’s Day everyone! I just got back from celebrating all of the wonderful mothers, grandmothers and great-grandmothers in my life — they are all truly amazing woman whom I admire so much and can only hope to be like “when I grow up.” I hope that you all were also able to celebrate the mamas in your life today!

While May means Mother’s Day for many (and my birthday — hint, hint), it is also Celiac Disease Awareness Month. According to the University of Chicago, Celiac Disease affects 1 in 133 people. These people MUST avoid gluten as consumption of gluten-containing foods (those that have wheat, barley and/or rye in them) causes an inflammatory reaction in which the intestines essentially attacks itself.

Yikes! Not so fun.

Luckily, there are an increasing number of amazing gluten-free products out there so that those with Celiac Disease and those who are sensitive to gluten can continue to enjoy their favorite foods.

Crackers are one of those foods for me. They must be crunchy when you first bite into them but then turn melt-in-your-mouth buttery and soft as you eat them. They should be a generous size so that you can pile on toppings for a quick snack. And if they have added nutritional benefits — like flax seeds — I’m all over it.

So when the folks at Dare Foods asked us to create delicious, gluten-free recipes using their line of gluten-free Breton crackers, I was thrilled to play around. These crackers exceeded my expectations for what a cracker should be, AND they have the added benefit of being gluten-free!

Breton Gluten Free US

breton_butternut_squash

Dare Foods (www.darefoods.com) sent me both varieties of their gluten-free crackers to play with:

  • Breton Gluten Free Original with Flax crackers
  • Breton Gluten Free Herb and Garlic crackers

While I loved both, I was drawn toward the Original crackers not only for their taste but also because they have the following attributes (as do the Herb & Garlic variety):

  • Certified gluten free by the Canadian Celiac Association’s Gluten Free Certification Program
  • Kosher dairy OU-D
  • Low in saturated fat
  • Made with arrowroot and green lentil flours
  • No artificial colors or flavors
  • No cholesterol
  • Peanut free
  • Trans fat free

While I enjoy snacking on crackers — especially when I can dip those crackers in hummus, guacamole or some other delicious dip — I wanted to make something a little more special. A butternut squash bake with rosemary, cheese, and Breton Gluten Free Original with Flax crackers sounded fantastic to me (and was!).

This is a dish that everyone can appreciate, whether gluten-free or not. Enjoy!

**SIDE NOTE: I DISCOVERED A MICROWAVE/OVEN COMBO FOR MAKING THE BUTTERNUT SQUASH THAT HELPED CUT THE COOKING TIME IN HALF. SEE BELOW FOR INSTRUCTIONS**

Recipe: Gluten-Free Rosemary Butternut Squash Bake

The earthiness of rosemary pairs beautifully with the sweet-nutty flavor of butternut squash. Topped with a crushed Breton Gluten Free Original with Flax crackers/four-cheese blend, the bake is divine! The whole family can enjoy this, whether they’re gluten-free or not.

gluten_free_butternut_squash_bake

Ingredients:

  • 1 small butternut squash
  • 2 sprigs fresh rosemary, or 1 Tbsp dried rosemary
  • 1 Tbsp olive oil or melted grass-fed butter
  • Salt and pepper to taste
  • 12 Breton Gluten Free Original with Flax crackers
  • 1/4 cup four cheese blend (I used Trader Joe’s Quattro Fromaggio)

Directions:

  1. Preheat oven to 375 degrees
  2. Poke holes in whole butternut squash using sharp knife (be careful here!) Microwave whole, pierced butternut squash for 4-5 minutes, or until squash has softened. Let squash cool for 5-10 minutes so that it is cool enough to cut.
  3. Cut squash down the middle (so that stem is one piece and the bottom/base is the other piece). Using a paring knife, cut away the skin of the squash. Next, cut the peeled squash into wedges. Place wedges in a casserole dish.
  4. Top the squash with the two rosemary springs (minus the stems). Drizzle with olive oil or butter and sprinkle with salt and pepper to taste. Bake at 375 degrees for 15-20 minutes. butternut_squash_bake_ingredients
  5. In a sandwich-size zip-top bag, add Breton Gluten Free Original with Flax crackers. Seal the bag and crush the crackers until they become crumbs. Add cheese to the bag, seal, and shake the whole thing around to mix.
  6. Remove squash from oven and sprinkle with cracker and cheese mixture. Bake for an additional 5-10 minutes, or until the cheese is melted and the whole thing browns a bit on top. butternut_squash

This dish would be great at a family get-together, or anytime to want to add deliciousness to your dinner. Make extra — it holds up really well in the fridge or freezer.

gluten_free_butternut_squash

Check out the many other delicious, gluten-free recipes featuring Breton Gluten Free Crackers by following the link below!

 

 

Chive and Walnut Pesto {Recipe ReDux}

Well, Mother’s Day is coming up and I figured I’d highlight one of the MANY amazing things about my Mom: her mad cooking skills. Not just the fact that she’s a great cook, but that she instilled a passion for food and nutrition in me — so much so that it’s how I make my living (and how she makes hers as a fellow RD).

So, when Recipe ReDux tasked us with creating a recipe using “treasured cookware,” I was excited to incorporate one of my Mom’s — and my — favorite, albeit extremely underrated, kitchen tools. The nut grinder.

nut_grinder

nut_grinder1

Such a simple tool yet so incredibly useful. Especially when you don’t have a food processor (wah, wah). And while I guess it’s not technically “cookware,” I still wanted to highlight it as it’s a sentimental kitchen tool for me.

While growing up we used the nut grinder for many delicious loaves of walnut banana bread and dozens of almond cookies, I wanted to use it to create a more savory recipe.

I do love a good pesto but I wanted to make an out-of-the-box, more unique version. What I created is quite possibly one of the best condiments I’ve tasted. Super-versatile, too. I spread it on tonight’s Mahi Mahi dinner but it would be delicious over vegetables, mixed in with an omelet, with olives added to make a play on a tepenade or over a boring salad. Basically, this provides an instant upgrade to any food with which it’s paired. Enjoy!

Recipe: Walnut and Chive Pesto

While this isn’t a true pesto, its components — herbs, citrus, cheese, nuts and spices — are reminiscent of one. The lime zest and juice add delicious acidity and flavor to the pesto.

walnut_chive_pesto

 

Ingredients:

  • 1 cup walnuts, ground {ahem, nut grinder}
  • 1/2 cup finely chopped chives
  • 1/4 cup aged white cheese (I used Quattro Formaggi from Trader Joe’s)
  • 2 Tbsp. olive oil
  • 1 tsp lime zest
  • Juice of one lime
  • 1 tsp pepper
  • 1/4 tsp salt

walnut_chive_pesto

Directions:

Grind walnuts using nut grinder, food processor or chop by hand.

Mix all ingredients in a bowl. Enjoy over fish, chicken, steak or veggies. Truly multipurpose.

 

I used the pesto as a topper for Mahi Mahi. If you’d like to do so, cook the fish (would also work well over salmon or white fish) using your preferred method. I baked it at 400 degrees for about 15 minutes. In the last couple minutes of cooking, spread the pesto over the fish. This will allow the cheese to melt and the walnuts to get a little toasty.

mahimahi_with_pesto

Check out more “treasured cookware” from fellow Recipe ReDuxers by clicking on the link below!

Spiced Beet, Apple and Sweet Potato Patties with Avocado Tandoori Sauce

Well, St. Patty’s Day has come and gone, but the Recipe ReDuxers are still in spirit with this month’s theme:

A Play on Patties : While St. Patty’s Day will be over by the time The Recipe ReDux rolls around this month, we’re celebrating the ‘patty’ all month long. We’ve seen images of stacked patties go crazy on food photo sharing sites like HealthyAperture.com; so stack ‘em up! Think healthy tuna burgers, potato patties, or veggie stacks.”

Patties, fritters, cakes, burgers…

Call them what you wish, but the bottom line is they’re delicious. Even when they’re not fried.

They are also really easy to pull together — I like to take whatever I have in my fridge/pantry, add an egg or two to bind it all together, and bake or pan-fry to finish it off.

This recipe was no exception.

beets_apples_sweetpotatoes

So what exactly is in that bowl? Well it started with shredded beets and green apples, and gradually evolved to also include sweet potatoes, fresh minced ginger and cinnamon. That’s it!

Top it with a creamy avocado tandoori sauce (literally, just mashed avocado and tandoori) — and voila! One seriously delicious patty! This recipe is also chock-full of nutrients: potassium, vitamin C, fiber and “good” fasts from the avocado, to name a few. Plus, the spices pack a major antioxidant punch.

Clean eating at its finest!

avocado tandoori

And while the finished product isn’t the most beautiful, I promise you, it was ridiculously, insanely yummy. I will definitely be eating a patty topped with a fried egg tomorrow for breakfast. I’m giddy just thinking about how tasty it will be!

beet_cake_avocado_tandoori

Recipe: Beet, Apple and Sweet Potato Patties with Avocado Tandoori Sauce

I started with just one egg, but two will help bind it slightly better. Be sure to squeeze the liquid out when forming the patties. And if you happen to drink the extra beet-apple-ginger-cinnamon sweet nectar liquid, you will be one happy camper.

Ingredients:

For patties:

  • 2 medium beets, peeled
  • 2 large organic green apples (unpeeled)

apples_beets

  • 1 small knob fresh ginger (about the size of two thumbs)
  • 1 sweet potato, preferably organic
  • 1 Tbsp cinnamon (or less if you’re not a cinnamon fiend like me)
  • 2 eggs

For avocado tandoori sauce:

  • 1 large ripe avocado, peeled and mashed
  • 3/4 tsp tandoori seasoning

Directions:

Preheat oven to 375.

Poke holes in the sweet potato. Microwave for 4-6 minutes, until very soft.

Using a box grater or food processor, shred beets, apples and ginger. Add all of it to a bowl. (Note: the beets will have dyed your hands a lovely shade of pink by now)

Beet Hands!

Beet Hands!

Pull peel off of the cooked sweet potato (should be very easy — otherwise cook it a little longer) and add sweet potato flesh to the bowl with the apple, beets and ginger. Add cinnamon and eggs. Combine ingredients well.

Line a large baking sheet with aluminum foil. Using your hands, form the beet mixture into patties. Be sure to squeeze any extra liquid out of the patties before placing on the baking sheet.

Seriously -- don't these look like beef burgers?!

Seriously — don’t these look like beef burgers?!

Bake for about 45 minutes, until top and sides are crisp.

While the patties are baking, make the avocado sauce. Mash avocado in a small bowl and add tandoori spice. Stir until well combined.

Let patties cool and serve with a dollop of the avocado sauce.

Beet_burger

See what other delicious patties Recipe ReDuxers came up with by clicking on the link below!

Drinks: Ginger Beer Refresher {Recipe ReDux}

Super-refreshing, spicy and sweet all at once, ginger is definitely a favorite of mine. Despite this, I had mostly confined ginger to food applications. No more. After drinking my first Moscow Mule — and admittedly many more since then — I have been telling myself ‘I have to buy some ginger beer.’

So when I found out this month’s Recipe ReDux theme: “Beverages are Hot!”, I instantly knew the time was right to drink the proverbial koolaid. And while I’m all for an alcoholic cocktail, today I went with a non-alcoholic version (it was, after all, only 8 a.m. when I made this).

*In case you didn’t know, ginger beer does not generally contain alcohol. It tastes similar to ginger ale, but is brewed with real ginger and often times citrus fruits as well. To me, it tasted like a slightly spicy, though mostly sweet, ginger soda.

gingerbeer_mandarin_mint_refresher

But what to mix with ginger beer? There were so many delicious flavor combination ideas: mandarin, blueberry, strawberries, berries of any kind, mint, lemon, lime, mango…and the list went on and on.

ginger_beer

Somehow, I made a decision — no small feat for the indecisive type (clearly me): mandarin and fresh mint!

And thus the Ginger Beer Refresher was born!

Recipe: Ginger Beer Refresher

Yield: 1 cocktail

I made this virgin but it would be amazing mixed with vodka or rum. Let’s be honest, I’m going to make this again tonight before I go out. Would also be delicious if you swapped the mandarin for blueberries.

ginger_beer_cocktail

Ingredients:

  • 1 bottle (12 ounces) ginger beer (I used Reed’s, which was on the sweeter side)
  • 1 mandarin orange, such as a halo, segmented
  • 4-5 fresh mint leaves, torn
  • Ice cubes as needed

ingredients

Directions:

Place mandarin segments and mint in a glass and pour in ginger beer. Using a spoon, straw, or muddler, poke at the mint and mandarin to infuse the drink with more flavor.

ingredients2

pouring_gingerbeer

Enjoy!

ginger_beer_refresher

Super-easy, no?

Check out more amazing drink recipes from Recipe ReDux-ers by following the link below!

Wild Blueberry, Mint and Feta Farro Salad {Recipe ReDux Sponsored Post}

As you may know, I’ve gone wild blueberry crazy this week (not much different than most weeks).

Wild_Blueberries

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_Blueberry_Farro_Salad

Wild Blueberries are the subject of hundreds of research studies looking at potential benefits to humans including:

  • Brain health
  • Anti-aging
  • 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.

Farro_Wild_Blueberry_Salad

Ingredients:

  • 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

Directions:

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).

Wild_Blueberry_Farro_Salad_with_BBQ_Chicken

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!

Salted Wild Blueberry and Cinnamon Dark Chocolate Truffles {Recipe ReDux Sponsored Post}

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.

I’m lovin’ me some wild blueberries this week. I’ve always been a fan, but since the Wild Blueberry Association of North America (WBANA) sponsored this month’s Recipe ReDux, I have been putting my creative cap on to think of new and different recipes that feature wild blueberries. Dark chocolate, cinnamon and wild blueberries seemed like a great fit. As a general rule, I eat one or all of these things on a given day, so I figured it was only right to put them all together for the ultimate truffle.Image

I’m practically giddy over the antioxidants in these truffles. Wild blueberries are packed with more than twice the amount of antioxidants compared with regular blueberries. They’re rich in anthocyanins — the antioxidant compound that gives that the intense, deep purple color. Plus you’re getting flavonoids from the dark chocolate and even more antioxidants from the cinnamon.

And the bonus? These truffles come in right around 100 calories! If you’ve never tried wild blueberries, you better get on it. They can be found in the freezer section of many grocery stores (I usually buy them from my man Trader Joe). For the full list of where to buy wild blueberries, check here.

Recipe: Salted Wild Blueberry and Cinnamon Dark Chocolate Truffles

If you’re unsure about the cinnamon, you can omit. If you have a silicone candy mold, it works best for this, but you can also make it into delicious bark (see link below). These truffles make a great gift or stash them in the freezer for those times when you just need some chocolate.

Makes: 16, 1 oz. truffles

Melting_Chocolate

Ingredients:

  • 9 ounces good dark chocolate
  • 1 cup frozen wild blueberries, thawed
  • 2 tablespoons honey
  • 1 tablespoon cinnamon
  • 1 tablespoon sea salt

Truffles

Directions:

Fill the bottom of a double boiler* with about two inches of water and bring to a boil. In top of double boiler, add dark chocolate and cook, stirring constantly, until chocolate is melted.

Add thawed wild blueberries, cinnamon (if using) and honey. Stir until well combined.

If using candy mold, sprinkle a few granules of sea salt into bottom of each mold. Pour truffle mixture into silicone candy mold (or make it into bark, and sprinkle with sea salt once you’ve spread it out on a sheet pan). Place in freezer until hardened. Remove truffles from mold and enjoy!

*I am a deprived cook and don’t have a double boiler. As you can see above, I used a small saucepan (filled with about two inches of water) and brought it to a boil. Then I placed a medium-sized glass bowl over it. Voila! Makeshift double boiler. You should try it.

Wild_Blueberry_Truffles

Nutrition Information: Calories 108; Fat 7 g; Saturated Fat 4 g; Cholesterol 0 mg; Sodium 149 mg; Carbohydrates 11 g; Fiber 2 g

For more delicious wild blueberry recipes from the very talented Recipe ReDux bunch, click on the little blue guy/link below.