Family Features) If you're looking for tasty ways to improve your diet, you're in luck. You can get big taste and big benefits from a little fruit - Wild Blueberries.
The Color Connection
A diet rich in fruits and vegetables can help maintain a healthy weight and reduce the risk of chronic diseases like diabetes, heart disease and some cancers. Eating across the color spectrum is important so you get a variety of nutritional benefits.
Wild Blueberries get their color from naturally occurring phytochemicals, which are primarily responsible for antioxidant activity. Wild Blueberries are antioxidant rich, making them a great choice for their nutritional benefits and disease fighting potential. In fact,
- USDA studies rank Wild Blueberries highest in antioxidant capacity per serving, compared with more than 20 other fruits including cranberries, strawberries, apples and even cultivated blueberries.
- Health magazine has named Wild Blueberries high on its list of "America's Healthiest Superfoods for Women," singling out their variety of potential health benefits, including preventing memory loss, improving motor skills, lowering blood pressure, and fighting wrinkles.
Wild Blueberries are available year-round in supermarkets nationwide. Frozen at the peak of ripeness, all the farm-fresh taste and nutritional benefits are locked-in. Most studies show that frozen fruits and vegetables are higher in vitamins, minerals and phytonutrients because they are frozen near the time of harvest.
Great taste, good nutrition and really convenient - no wonder so many people are wild about blueberries. Learn more about this superfruit and get more great recipes at www.wildblueberries.com.
Did You Know?
Wild Blueberries are a different berry from cultivated blueberries. They grow naturally in the fields and barrens of Maine and Canada. They are smaller in size, have a unique sweet-tart taste, and are only available frozen.
Here are some of the reasons frozen produce is a perfect option for people looking to fill the pantry with healthy foods all year round.
- Frozen offers great value when compared to in-season pricing.
- No aging or spoiling means no waste, saving you money.
- Frozen produce is ideal for smoothies, entrees, desserts, breakfast, and most recipes that call for blueberries.
- Frozen Wild Blueberries are thoroughly washed and have no caloric syrups or additives.
Chicken Breast with Sweet and Sour Wild Blueberry Sauce
Prep Time: Approximately 20 minutes
- 1 6-ounce skinless, boneless chicken breast
- Salt and pepper to taste
- 1 teaspoon oil
- 1 small red pepper
- 1 small green pepper
- 2 tablespoons fig jam (or apricot jam)
- 4 teaspoons balsamic vinegar
- 1/4 teaspoon sugar
- 2 tablespoons sweet and sour chili sauce
- 2/3 cup frozen Wild Blueberries, thawed and drained
- Season chicken breast with salt and pepper. Heat oil in small, non-stick frying pan. Fry chicken breast for 12 to 15 minutes. Remove from heat and let cool.
- Wash, seed and cut peppers into bite-sized pieces. Cut cooked chicken breast into bite-sized pieces; combine with peppers. Mix jam with balsamic vinegar, sugar and chili sauce. Gently stir in Wild Blueberries.
Wild Blueberry Gingered Lemon Muffins
Prep Time: 30 minutes
Yield: approximately 36 muffins
- 6 cups cake flour
- 2 tablespoons baking powder
- 2 teaspoons baking soda
- 1/2 teaspoon salt
- 2 cups low-fat buttermilk
- 1 1/2 cups (12 ounces) egg substitute
- 1 1/2 cups granulated sugar
- 1/2 cup canola oil
- 4 cups frozen Wild Blueberries
- 1/3 cup (3 ounces) crystallized ginger, chopped
- 1/3 cup granulated sugar, for topping
- 2 tablespoons lemon zest
- In bowl combine flour, baking powder, baking soda and salt; reserve.
- In another bowl beat together buttermilk, egg substitute, 1 1/2 cups sugar and oil; stir into flour mixture just to blend. Fold in Wild Blueberries, ginger and lemon zest.
- Scoop 1/4 cup batter into each greased 1/3-cup muffin tin. Sprinkle each muffin with sugar. Bake in 400°F conventional oven or 375°F convection oven 18 to 22 minutes or until firm to the touch. Serve warm.
Wild Blueberry Lemon Jam
Prep Time: 25 to 30 minutes
Yield: about 8 half-pints
- 5 cups frozen Wild Blueberries
- 1 package dry pectin
- 5 cups sugar
- 1 tablespoon lemon zest
- 1/3 cup lemon juice
- Crush thawed Wild Blueberries one layer at a time, or chop frozen in food processor.
- Combine thawed, crushed Wild Blueberries and pectin in a large saucepot. Bring to a boil, stirring frequently. Add sugar, stirring until dissolved. Stir in grated lemon zest and lemon juice. Return to a rolling boil. Boil hard 1 minute, stirring constantly.
- Remove from heat. Skim foam if necessary. Ladle hot jam into hot jars, leaving 1/4-inch headspace. Adjust two-piece caps. Process 15 minutes in a boiling water canner.
Wild Blueberry Ice Cream Pops
Prep Time: Approximately 15 minutes, plus thaw and freezing time
Yield: 6 Pops
- 1 cup frozen Wild Blueberries
- 1 ounce milk chocolate chips
- 2 cups fat-free vanilla frozen
- yogurt, softened slightly
- Materials: small wooden or plastic sticks
- Thaw Wild Blueberries and purée. In a bowl, combine puréed Wild Blueberries, chocolate and frozen yogurt. Mix thoroughly.
- Rinse 6 standard muffin cups with cold water and spoon in Wild Blueberry mixture, dividing it evenly between the cups (silicone muffin cups need not be rinsed first). Place a stick in the center of each "muffin" and freeze until firm, at least 2 hours.
Tip: Mixture can also be frozen with plastic sticks in small glasses or espresso cups.
Source:Wild Blueberry Association
Roasted Slicing Chicken From the Deli
(Family Features) Looking for a way to get out of the kitchen to enjoy warm weather activities with friends and family? Here's a secret for cooks looking for time-saving shortcuts that won't compromise the taste of homemade meals. Fully cooked, roasted chicken sliced to desired thickness at the deli counter can save hours of preparation time for dishes calling for roasted chicken as an ingredient. By substituting chicken that's already been slow-roasted and seasoned when bought sliced at the deli, meals can still have the homemade taste of roasted chicken even if the cook has spent the day at the beach, on the golf course or in the garden.
Deli slicing chicken is versatile, too. It can be sliced thick and then cut into pieces and tossed into a refreshing salad, or give a boost to a summery soup. Cut thin, deli slicing chicken goes gourmet when layered on soft slices of multigrain bread and combined with an assortment of fresh vegetables and spices.
Visit www.boarshead.com for more time-saving meal preparation tips.
Chicken Lettuce Wraps with Barbecue Dressing
Servings: 4 wraps
Light and satisfying, tangy and sweet - this recipe has it all. Juicy roast chicken topped with a sweet and mild barbecue sauce and wrapped up in tender butter lettuce leaves makes a quick lunch or a light supper - and it all comes together in just minutes.
- 2 cups Boar's Head EverRoast Oven Roasted Chicken Breast, julienned
- 4 large butter lettuce leaves
- 1 cup mixed cucumber and green onion strips
- 1/4 cup barbecue sauce
- 1 teaspoon lemon juice
- 1 tablespoon mayonnaise
- 1 teaspoon mix black and white sesame seeds
- Place the chicken onto the lettuce leaves and top with the cucumbers and onions. Mix the barbecue sauce with the lemon juice and mayonnaise and pour over the top. Sprinkle with the sesame seeds.
Chicken Gazpacho Sandwich
The pungent tastes of roasted red peppers, sun-dried tomatoes, sweet carrots, cucumbers and spices turn a simple chicken sandwich into the perfect gourmet meal for a warm day or evening.
- 8 slices multi-grain bread
- 1 1/2 cups mayonnaise
- 1 small cucumber, sliced into thin rounds
- 1 cup grated carrots
- 1 teaspoon dried rosemary
- 1 tablespoon garlic powder
- 1/2 cup drained roasted red peppers, cut julienne style
- 1/2 cup drained, sun-dried tomatoes in oil, cut julienne style
- 12 slices Boar's Head EverRoast Oven Roasted Chicken Breast
- Place 4 bread slices on a work surface. Spread each with a layer of mayonnaise and add enough cucumbers to form a layer. Sprinkle with carrots and a pinch of dried rosemary and garlic powder. Mix peppers with tomatoes and layer on top of carrots. Evenly divide chicken among sandwiches. Close sandwich with remaining bread slices and serve.
Pulled Chicken and Tomato-Vegetable Soup
Cut the cooking time for this flavorful soup by substituting deli slicing chicken for recipes calling for pre-cooked chicken. Make sure to use a quality chicken that is sliced fresh at the deli for a homemade chicken taste.
- 2 tablespoons olive oil
- 1/4 head cabbage, shredded
- 1 red onion, cut into a small dice
- 3 stalks celery, finely chopped
- 4 small Yukon Gold potatoes, cut into a 1/2-inch dice
- 2 large carrots, cut into
- 1-inch julienne strips
- 2 teaspoons dried oregano, 6 sprigs for garnish
- 2 14-ounce cans chicken broth
- 2 14-ounce cans fire-roasted tomatoes with liquid
- 1 pound (1/4 inch thick) slices Boar's Head EverRoast Oven Roasted Chicken Breast, cut in strips
- Add olive oil to large soup pot and heat at medium high until oil is hot. Add cabbage, onion, celery and potatoes; sauté for 8 minutes, stirring occasionally. Add carrots, dried oregano, chicken broth and tomatoes. Cook 20 minutes or until vegetables are tender. Use your fingers to pull chicken into strips; add to soup. Serve in individual bowls garnished with an oregano stem.
Source: Boar's Head
Sensible tips for healthy eating
(Family Features) With so many social events that revolve around food, it’s not easy to get a fresh start on making healthy food choices. However, with a little thought and planning, you can prevent taking your body on a roller coaster ride – without having to choose between food deprivation and satisfaction.
“Whether you are hosting an event or attending someone else’s celebration, planning ahead can help you stay on track,” said Mitzi Dulan, a registered dietitian and nationally recognized nutrition and wellness expert. “Having quick and simple strategies and recipes on hand makes it easy to eat well and keep you feeling great.”
Put a winning plan in place to take a new look at your approach to eating smart with these tips from Dulan, who is the team nutritionist for the World Series champion Kansas City Royals.
Don’t skip meals.
Although skipping breakfast may seem like a good way to cut calories, it’s a plan that can actually backfire, making you hungrier as the day wears on, and more likely to overeat or sneak unhealthy snacks. Start each day with a well-rounded breakfast to fuel your body. Apply a similar approach to events later in the day, as well. You may be tempted to skip a meal so you can enjoy the treats at a party, but chances are you’ll end up overdoing it with high-calorie indulgences, so make sure you fuel up ahead of time.
Love what you eat.
Be mindful of the food you eat and make every bite count. Enjoying each delicious taste will make it easier to stick to a sensible eating plan. For the foods you do love, look for ways to make them better – better for you, that is. For example, if pizza is your weak spot, substitute a lower-calorie crust, such as Flatout Flatbread. Then choose toppings wisely to amp up the flavor while managing added fat and calories.
Eat smaller portions.
When you simply must indulge, you may be surprised to hear “go ahead,” but to do so in moderation. One clever way to keep your portions small: use a tablespoon, not a serving spoon to dish out portions. Then eat slowly so your body has time to tell your brain you’re full.
Get your fill in healthy ways.
Overeating often comes down to a very basic cause: hunger. Becoming more conscious of how you answer your hunger will help you stay on track. Drinking water before and during events will help to fill you up so you are less likely to consume excess calories. Snacking throughout the day can also help keep hunger at bay; several small, healthy snacks, such as a handful of nuts or trail mix, can help keep you feeling full. Also, remember to stop eating when you feel satisfied, but before you feel full.
To find a Flatout Flatbread retailer near you, visit FlatoutFinder.com.
Barbecue Chicken Flatbread Pizza
Recipe created by Mitzi Dulan, RD
- non-stick baking spray
- 2 Flatout Flatbreads
- 1/2 cup barbecue sauce
- 1/3 cup cheddar cheese, shredded
- 1/3 cup mozzarella cheese, shredded
- 6 ounces grilled chicken breast, torn into pieces
- 1 tablespoon red onion, diced
- 1 tablespoon cilantro, chopped
- Heat oven to 400°F.
- Spray large baking sheet with non-stick baking spray. Place flatbreads on baking sheet. On each flatbread, evenly spread 2 tablespoons barbecue sauce.
- Sprinkle both cheeses over flatbreads. Mix remaining barbecue sauce with grilled chicken and place on pizzas. Top with diced onion. Bake 5 minutes. Sprinkle cilantro on top and serve.
Thin Crust Pepperoni Pizza
- 1 Flatout Flatbread Artisan Thin Pizza Crust
- 1/4 cup chunky red sauce
- 3 slices provolone cheese
- 1/4 cup mozzarella, shredded
- 30 pepperoni mini slices
- Heat oven or grill to 375°F.
- Place flatbread on cookie sheet. Bake 2 minutes. Remove from oven. Spread sauce on flatbread. Lay provolone on top of sauce. Top with mozzarella and pepperoni. Return to oven and bake 4 more minutes, or until cheese melts.
- Grilling method: Heat grill to 375°F. Pre-bake flatbread on grill for 2 minutes. Remove from grill. Spread sauce on flatbread. Lay provolone on top of sauce. Top with mozzarella and pepperoni. Return flatbread to grill. Close lid. Grill for 4 minutes, or until cheese melts.
Arugula Mushroom Flatbread Pizza
- 1 Flatout Flatbread
- 1/2 cup mushrooms, cooked
- 1/2 cup arugula
- 6 grape tomatoes
- 1 tablespoon Parmesan cheese, grated
- 1 1/2 teaspoons fat-free balsamic vinegar
- Heat grill or oven to 375°F.
- Pre-bake flatbread for 2 minutes. Remove.
- Warm mushrooms in microwave or pan. Top flatbread with arugula, tomatoes and mushrooms. Sprinkle with cheese and drizzle with balsamic vinegar. Cut into slices.
Thin Crust Egg, Sausage and Pepper Breakfast Pizza
- 1 Flatout Flatbread Artisan Thin Pizza Crust
- 1/2 cup cheddar cheese
- 2 eggs, lightly scrambled
- 3 ounces sausage, cooked and crumbled
- 2 ounces yellow peppers, diced
- 2 ounces red peppers, diced
- Heat oven to 375 F.
- Place flatbread on cookie sheet. Bake for 2 minutes. Remove from oven. Top flatbread with cheese, scrambled egg, sausage and peppers. Return to oven and bake 4 more minutes, or until cheese melts.
- Grilling method: Heat grill to 375 F. Pre-bake flatbread on grill for 1-2 minutes. Remove from grill. Top flatbread with cheese, scrambled egg, sausage and peppers. Return to grill. Close lid. Grill 4 more minutes, or until cheese melts.
Source: Flatout Flatbread
Learn why foil-packet cooking is hot, hot, hot
(Family Features) As the saying goes, big things come in small packages and that may explain the burgeoning popularity of foil-packet recipes. Minimal preparation and cleanup are easy trade-offs for the immense flavors you can create in these tiny containers, whether you prepare them in the oven, on the grill or over an open flame.
The secret to successful foil cooking is locking in the layers of flavor from each ingredient. It’s surprisingly simple to create delicious, healthy dishes when cooking with foil. An ingredient like seasoned rice vinegar offers a wholesome alternative to many condiments and flavorings while giving your packet a big flavor boost.
With no artificial preservatives, flavors or ingredients and no high-fructose corn syrup, Nakano® Rice Vinegars are the perfect solution for building better-for-you foil-packet meals. With organic varieties and easy-to-read labels featuring real, recognizable ingredients, you can feel great about layering delicious flavor into your next foil-packet meal with rice vinegar.
Garlic seasoned rice vinegar delivers a boost of flavor to this Asian-inspired chicken, creating a sensational main dish. Add crisp fresh veggies tossed with organic rice vinegar and garlic as a side then finish the meal with a sweet take on a juicy fruit crisp.
Find more inspired ideas for healthy meals at Mizkan.com/Recipes.
7 Steps to the Perfect Foil Pouch
- A 12-inch square piece of foil is a good starting point, but you may need to adjust depending on the recipe. Remember you’ll need plenty of extra room around the ingredients for the heat to build up and cook the contents to perfection.
- Use heavy-duty foil to avoid tears or poor seals that can spill ingredients and precious seasonings and juices.
- Spread foil on a flat surface and add a light nonstick spray, if needed.
- Place ingredients and seasonings in the center of the foil.
- Bring long sides of the foil together over the food. Pinch together and make 1/2-inch folds straight across at least twice for a strong seal. Remember to leave plenty of open space between the foil and food.
- Make 1/2-inch folds on each short end, folding toward food but leaving at least 1 1/2-2 inches between the seam and food.
- Handle pouch with care to avoid piercing or tearing, and always use tongs to remove pouches from heat.
Prep time: 10 minutes
Cook time: 45 minutes
- 4 tablespoons Nakano Seasoned Rice Vinegar – Roasted Garlic
- 2 teaspoons gochujang (chile bean paste)
- 6 tablespoons maple syrup
- 4 teaspoons soy sauce
- 2 tablespoons, plus 2 teaspoons, olive oil
- 4 teaspoons Dijon mustard
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 8 chicken thighs
- 4 cups fresh cauliflower, riced (use grater or food processer so cauliflower resembles rice)
- 1 1/2 cups fresh scallions, sliced
- 2 cups fresh sugar snap peas
- 3 sprigs fresh cilantro, for garnish
- Heat oven or grill to 375° F.
- In large bowl, mix together vinegar, gochujang, maple syrup, soy sauce, olive oil, mustard, salt and pepper to form marinade. Dip chicken in marinade and toss lightly until coated.
- Lightly oil foil pouch and layer base of pouch with cauliflower. Add scallions and sugar snap peas then place chicken on top. Carefully pour remaining marinade over pouch contents (ensuring that liquid stays inside foil).
- Seal foil packet and bake or grill 30 minutes. Open foil to create 2-inch long vent then bake or grill another 15 minutes, or until completely cooked. Garnish with cilantro before serving.
Chef’s tip: For best results and added flavor, marinate chicken 30 minutes before preparing pouches.
Substitutions: In place of gochujang, red pepper flake paste can be made by mixing 1 tablespoon red pepper flakes with a few dashes soy sauce and 1 dash sugar. Alternatively, substitute 2 teaspoons sriracha for gochujang.
Bartlett Pear and Oat Crisp
Prep time: 10 minutes
Cook time: 30 minutes
- 4 cups fresh pears, medium diced
- 4 tablespoons Nakano Seasoned Rice Vinegar – Mango
- 3/4 cup quick oats
- 2/3 cup brown sugar
- 1/2 cup, plus 2 teaspoons, all-purpose flour
- 1/2 teaspoon salt
- 1 teaspoon cinnamon
- 6 tablespoons butter, diced into 1/4-inch squares
- Heat oven to 375° F.
- Toss pears in rice vinegar and set into lightly greased foil pouch.
- Combine remaining ingredients in bowl and use two forks to combine ingredients until mixture becomes crumbly.
- Pour mixture evenly over pears, seal pouch and bake 20 minutes.
- Open top of foil and bake another 10 minutes, or until crisp and golden.
Chef’s tips: For crispier crust, refrigerate crumbly mixture 30 minutes before baking. Serve with scoop of vanilla bean ice cream.
Prep time: 10 minutes
Cook time: 25 minutes
- 3 tablespoons Nakano Organic Rice Vinegar – Seasoned
- 1/4 cup olive oil
- 1 teaspoon salt, plus extra, to taste
- 1/2 teaspoon pepper, plus extra, to taste
- 1 tablespoon, plus 1 1/2 teaspoons, fresh parsley, chopped
- 1 1/2 teaspoons fresh garlic, minced
- 1 cup fresh zucchini, sliced into 1 3/4-inch long, 1/4-inch thick planks
- 1 cup fresh green pepper strips
- 1 cup fresh red pepper strips
- 8 fresh stalks asparagus, slicing off 1/4 inch from bottom of stalk
- 1 fresh portobello mushroom, sliced into 1/2-inch squares
- 1 cup fresh eggplant, diced into 1/2-inch squares
- Heat oven or grill to 375° F.
- In large bowl, mix together rice vinegar, olive oil, salt, pepper, parsley and garlic to create marinade.
- Clean vegetables then place them in marinade in small batches. Toss to coat then place in foil pouch. Pour remaining marinade over vegetables and seal pouch.
- Bake in oven or over indirect heat on grill 25 minutes. Add salt and pepper, to taste, after removing pouch from heat.
Chef’s tip: Open pouch after 20 minutes of cooking and allow vegetables to crisp slightly under direct heat for remaining 5 minutes.
Makes 4 servings
- 1 pound boneless beef top sirloin
- 1 tablespoon cornstarch
- 1-1/2 tablespoons Kikkoman Soy Sauce
- 1 tablespoon dry sherry
- 2 teaspoons Kikkoman Hoisin Sauce
- 3 tablespoons vegetable oil, divided
- 2 bunches green onions, cut into 1-1/2-inch lengths, separating whites from tops, divided
- 2 cloves garlic, minced
- 1 teaspoon minced fresh ginger
- 1/2 teaspoon crushed red pepper
- Mongolian Sauce*
- 1 teaspoon sesame seed, toasted
- Cut beef across grain into thin strips. Combine next 4 ingredients; stir in beef. Let stand 15 minutes. Stir-fry half of beef in 1 table-spoon hot oil in wok or large skillet over high heat 1 minute; remove.
- Repeat cooking procedure with remaining beef and 1 tablespoon oil; remove. Heat remaining 1 tablespoon oil in same pan. Add whites of green onions, garlic, ginger and red pepper; stir-fry 1 minute.
- Stir in green onion tops. Add beef and Mongolian Sauce.
- Cook, stirring, until sauce boils and thickens. Sprinkle with sesame seed before serving.
*Mongolian Sauce: Combine 1/3 cup water, 1 tablespoon sugar, 1/2 tablespoon cornstarch, 2-1/2 tablespoons Kikkoman Soy Sauce, 1 tablespoon dry sherry and 1 teaspoon Kikkoman Hoisin Sauce.
- 1/4 cup finely chopped red pepper
- 1/4 cup finely chopped green onion
- 1/4 cup mayonnaise
- 1 tablespoon fresh lemon juice
- 1/4 teaspoon seasoned salt
- Cayenne (red) pepper to taste
- 1 beaten egg
- 1 pouch (7.1 ounces) Chicken of the Sea Skinless & Boneless Pink Salmon
- 1 cup dry breadcrumbs, divided
- 3 tablespoons butter
- In small mixing bowl, combine chopped red pepper, green onion, mayonnaise, lemon juice, seasoned salt and cayenne pepper.
- Adjust seasonings to personal preference. Stir in egg, salmon and 4 tablespoons breadcrumbs. Form mixture into 6 to 8 balls.
- Roll salmon balls in remaining breadcrumbs; flatten into cakes about 1/2 inch thick. Fry salmon cakes in melted butter over medium heat for 3 to 4 minutes per side.