“Wild blueberries, you make my heart sing…”
When I found out that the Wild Blueberry Association of North America (WBANA) was sponsoring this month’s Recipe ReDux challenge, I could not have been more thrilled. I have long been a lover and proponent of wild blueberries.
Not only do wild blueberries have double the antioxidants of regular, cultivated blueberries, they also have a deeper, richer blue/purple color and contain less water, making them ideal in both sweet and savory recipes.
I’ve been reading Jo Robinson’s “Eating on the Wild Side,” which has taught me that over time, we’ve altered many of our fruits and vegetables to make them larger, change their color or make them easier to store or transport. Sadly, that often comes at the expense of nutrition. But not wild blueberries — they are the same berry that existed 10,000 years ago!
I like to throw frozen wild blueberries into everything from oatmeal to salads to smoothies and Greek yogurt. They also make for great sauces that are perfect for topping seafood, poultry and red meat (veggies and beans too!).
Oh, and the anthocyanins (antioxidant that contributes the deep purple color) found in wild blueberries, along with other nutrients, have potential benefits including brain and heart health, anti-aging and cancer and diabetes prevention, among others.
Here’s a savory take on wild blueberries: in a salsa!
Recipe: Cumin-Dusted Salmon with Wild Blueberry, Avocado and Corn Salsa
The salsa is also fantastic over chicken, beans and lentils, or over greens for a quick and flavorful salad. The jalapeno is optional, depending on how hot you like it. You can also add 1/2 of a red onion to punch it up a bit.
Makes: 4 servings
- 1 pound wild salmon filets (cut into four, 4 ounce pieces)
- 1 teaspoon cumin
- salt and pepper to taste
- 1 cup frozen wild blueberries, thawed
- 3/4 cup organic frozen corn, thawed
- 1 fresh avocado (preferably California avocado, if available), cubed
- 1 cup cilantro, finely chopped
- 1/2 teaspoon salt
- Optional: 1 small fresh jalapeno pepper, finely chopped
Preheat oven to 375 degrees. Place salmon, skin side down, on baking sheet. Sprinkle evenly with 1 teaspoon cumin and salt and pepper to taste. Bake for 10-15 minutes, or until salmon is opaque.
Mix remaining ingredients (wild blueberries through jalapeno, if using) to make the salsa. Top salmon filets evenly with salsa.
Nutrition information: 330 calories; 15 g fat (2 g saturated fat); 80 mg cholesterol; 365 mg sodium; 18 g carbohydrate; 6 g fiber; 31 g protein; 10% daily value for vitamin A; 39% daily value for vitamin C (excellent source!); 20% daily value for iron (excellent source!)
*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 work on behalf of the California Avocado Commission. I was not compensated or asked to include California Avocados — I just really love them. 🙂
Stay tuned for two more delicious wild blueberry recipes to come this week (hint: one includes chocolate and the other, cheese).
Click the icon below for more Recipe ReDux-er Wild Blueberry Recipes. I want to try them all!!