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.

Wild Blueberry, Avocado and Sweet Corn Salsa {Recipe ReDux Sponsored Contest}

“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.

I buy organic wild blueberries on the regular at Trader Joe's.

I buy organic wild blueberries on the regular at Trader Joe’s.

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!

Wild_Blueberry_Avocado_Corn_Salsa

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

Salmon_with_Wild_Blueberry_Salsa

Ingredients:

  • 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

Directions:

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!!