Tuesdays are notoriously TIP DAY TUESDAYS, and my tip of the day is to EAT BLUEBERRIES!!!!!! They should be in abundance in your fridge!
So here’s the deal with blueberries…I always say that no one ever got fat eating blueberries, so don’t be afraid to eat an entire pint next time you’re driving in the car or sitting at your desk. Not only are blueberries very low in calories, only 80/cup, they are loaded with antioxidants that destroy free radicals and can help prevent a whole laundry list of diseases, especially certain cancers (needless to say, i eat lots and lots of them). When you eat them, just think about all of the good that you are doing your body.
1 cup of blueberries has 80 calories, 30% of of your daily vitamin C, and 15% of your daily fiber requirements.
Researchers at Tufts University analyzed 60 fruits and vegetables for their antioxidant capabilities, and blueberries came out #1, rating highest in their ability to destroy free radicals.
Blueberries are great this time of year, so take advantage of the fresh produce…go pick your own at a local farm…that makes eating them even that much more delicious…and its always nice to support the local farmers.
Here is a recipe for you to try. It’s about as anti-vegan as you can get. Honestly, i don’t know how much longer i can keep up this whole vegan thing. Just writing out this recipe was making me salivate a bit.
Chicken & Blueberry Pasta Salad
From EatingWell: August/September 2006
Yes, blueberries and pasta. An unlikely pair, but quite tasty together! The addition of poached chicken and feta cheese makes this dish into a light and satisfying summer meal that is loaded with antioxidants. If you already have some leftover Rotisserie chicken, skip Step 1 and add shredded chicken in Step 4.
6 servings, about 1 1/2 cups each
Ingredients:
- 1 pound boneless, skinless chicken breast (or leftover Rotisserie chicken)
- 8 ounces whole-wheat fusilli or penne (I use Barilla Plus)
- 3 tablespoons extra-virgin olive oil
- 1 large shallot, thinly sliced
- 1/3 cup reduced-sodium chicken broth
- 1/3 cup crumbled feta cheese
- 3 tablespoons lime juice
- 1 cup fresh blueberries
- 1 tablespoon chopped fresh thyme
- 1 teaspoon freshly grated lime zest
- 1/4 teaspoon salt
- Place chicken in a saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Cool and shred into bite-size strips. (If you are using leftover rotisserie chicken, add cooked chicken in step 4).
- Cook pasta according to package directions. Drain, and place in a large bowl.
- Meanwhile, place oil and shallot in a small skillet and cook over medium-low heat, stirring occasionally, until softened and just beginning to brown, 2 to 5 minutes. Add broth, feta and lime juice and cook, stirring occasionally, until the feta begins to melt, 1 to 2 minutes.
- Add the chicken to the bowl with the pasta. Add the dressing, blueberries, thyme, lime zest and salt and toss until combined.
Per serving: 315 calories; 11 g fat (3 g sat, 6 g mono); 49 mg cholesterol; 33 g carbohydrates; 0 g added sugars; 23 g protein; 5 g fiber; 238 mg sodium; 207 mg potassium
Another delicious option for your blueberries is to make healthy homemade Blueberry Popsicles that i know even your kids will love. Once again, grrrrr….not a vegan recipe, but like i said, not sure how long i can keep this up. These are so simple to make, and a great use of blueberries when they start to get a little “old” and “shriveled,” and not looking all that appetizing to pop into your mouth by the handfuls.
- 1 1/2 cup blueberries
- 1 cup lowfat Ciobani yogurt (try lemon or peach, but you can’t go wrong with vanilla too).
- makes about 4-6 pops depending on size of molds.
Blend in blender, pour into popsicle molds, freeze, and enjoy!
On that note, enjoy your blueberries! Load up on your antioxidants! Chase those free radicals right out of your body!
Love & Lunges,
Bonnie
