6/15/12

What's New: Blueberry Ginger Relish


Fresh Texas Blueberries – From Warehouse to Market Street to Table… Get Some on Sale This Week!

Texas blueberries are so big and plump, you can actually cut them in half to use in this week’s recipe rather than coarsely chopping them!  Let’s get our thinking caps on to see what we can do with blueberries other than make muffins.  Salads and relishes are popular when berries are in season.  I tried this blueberry relish served over baked mahi mahi, seasoned with a honey-mustard, soy-ginger sauce.  The original recipe from EatingWell was served with teriyaki pork chops.  Whether you prefer fish, pork or chicken…you can’t go wrong with this recipe for flavor, spicy bite and color!  You can have it ready in a snap while your fish or meat is cooking.


Fresh blueberries in our warehouse


Why should you eat blueberries?
Blueberries contain only 80 calories per cup and are a good source of fiber and vitamin C. 
Blueberries are high in antioxidants, and current research is focused on how the fruit is linked to oxidation and inflammation.  Diseases like cancer, cardiovascular disease, diabetes, impairment of brain function and other age-related conditions are being studied, as related to blueberry intake.  Studies are showing promising results in relation to reducing blood pressure, improving insulin sensitivity, improving cognitive function, and reducing cancer cell growth and spreading,  to name a few.  Research is ongoing and studies continue to provide us with clues to the many different ways blueberries may help keep us healthy.

Tips on buying, storing, and using blueberries:

 
Choose firm, plump, dry blueberries with dusty blue color.

  • Choose firm, plump, dry blueberries with dusty blue color and uniform size.
  • Keep them refrigerated.  They can only be kept for 10 to 14 days.
  • Wash in cold water just before using.
  • Add to yogurt, make a smoothie, top hot or cold cereal, add to a spinach salad, make  relish, or freeze them and make a Yonanas®treat.

Blueberry-Ginger Relish
Ingredients:
1 cup fresh blueberries
1 shallot, chopped
1 serrano chile, seeded & minced
1 Tbsp chopped fresh cilantro
1 Tbsp lime juice
1 tsp minced fresh ginger
¼ tsp salt



Instructions:
1.    Wash and drain blueberries; cut blueberries in half.
2.    Combine all ingredients in small bowl; refrigerate until ready to use.



3.    Serve relish over grilled teriyaki pork chops, chicken or baked mahi mahi fish.

Yield:  4 servings, ¼ cup each



Nutritional analysis per serving:  calories 30, calories from fat 0, total fat 0g, saturated fat 0g,
trans fat 0g, cholesterol 0mg, sodium 150mg, total carbohydrate 8g, dietary fiber 1g, sugars 4g, protein 1g, vitamin A 4%, vitamin C 10%, calcium 0%, iron 2%

Source:  www.eatingwell.com

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