Photo: Getty Images
Blueberries: tart, tasty, and healthy
Blueberries are often called a superfood, and for good reason. Their blue hue comes from anthocyanins, compounds that attack cancer-causing free radicals and may even block the growth of tumor cells, according to a University of Illinois at Urbana-Champaign study. Other research suggests that blueberries keep your brain young, urinary tract humming along, and skin bright.
Peak blueberry season falls in June and July in North America, but you can enjoy blueberry recipes all year by stocking up on frozen blueberries. You'll want to keep eating them after tasting these 17 delicious and healthy blueberry recipes.
Photo: Travis Rathbone
Vanilla Millet Pudding with Blueberry Compote
Blueberries are cooked with pomegranate juice for a tart-sweet mixture that's perfect spooned over creamy vanilla-scented millet pudding. This guilt-free but luscious dessert comes in under 150 calories, boasts 3 grams of fiber, and is rich in magnesium, thanks to the millet. Plus, it's made without refined sugar. Keep any extras in the fridge (place the pudding and compote in separate covered bowls until ready to serve); you could even enjoy a portion for breakfast.
Ingredients: Pomegranate juice, blueberries, millet, unsweetened almond milk, whole vanilla bean, honey, cinnamon stick, salt, pistachios
Try this recipe: Vanilla Millet Pudding with Blueberry Compote
Photo: Victor Prado
Blueberry-Banana Ice Cream
Waitan ice cream that's dairy free (actually, it's vegan), but still sweet, creamy and indulgent? It takes just 10 minutes to make, and it has less than 150 calories per serving? Yes, yes, yes, and yesplus, it has 3 grams of filling fiber and it doesn't require an ice-cream maker. Add a few white chocolate chips or swirl in some almond butter to bump up the richness, if you like.
Ingredients: Ripe bananas, agave nectar, unsweetened almond milk, blueberries
Try this recipe: Blueberry-Banana Ice Cream
Photo: Kate Sears
Peaches and blueberries come together in these pretty, icy treats, great for adults and kids alike. With barely any refined sugar (1 Tbsp. in the whole recipe, divided among 10 pops), they actually taste like fruit, unlike some cloyingly sweet varieties. If you don't have ice-pop molds, you can make them in sturdy paper cups.
Ingredients: Peaches, blueberries, peach nectar or juice, sugar
Try this recipe: Peach-Blueberry Pops
Photo: Annabelle Breakey
Blueberry Gorgonzola Salad
Take your basic bowl of greens up several notches with this sophisticated dish. It's upscale enough for a dinner party but deceptively easy to make. Toasted pine nuts add crunch, tangy gorgonzola contributes rich creaminess, and antioxidant-filled, heart-healthy blueberries bring sweetness and color. A super-simple three-ingredient vinaigrette pulls the whole thing together in a flash.
Ingredients: Extra-virgin olive oil, white balsamic vinegar, salt, mixed lettuces, blueberries, toasted pine nuts, gorgonzola cheese, pepper
Try this recipe: Blueberry Gorgonzola Salad
Photo: Tina Rupp
Blueberry and Yogurt Soup with Lime Swirl
Chilled soups are one of the great pleasures of summer, and this one is a true crowd pleaser. Serve it in shot glasses at a barbecue, offer cups of it as an appetizer for a casual dinner, or make it into an unexpected dessert with little butter cookiesit's perfect for easy entertaining because you make it ahead and let it chill out in the fridge. Plus, it's loaded with nutrients, including fiber and calcium. Swap lemon for lime, if you prefer.
Ingredients: Blueberries, honey, cinnamon, Greek yogurt, lime, sugar
Try this recipe: Blueberry and Yogurt Soup with Lime Swirl
Photo: Jonathan Kanter
Lemon Blueberry Eton Mess
What could be easier and more fun than a no-cook dessert that's so unfussy, it even has "mess" in the name? Blueberries combine with yogurt, store-bought meringue cookies, triple sec, vanilla, lemon zest, and a little bit of sugar to make a crunchy, creamy, sweet, blueberry-spiked treat that everyone will love. Shh! No need to tell your family and friends that it has less than 200 calories and sneaks in 2 grams of fiber.
Ingredients: Blueberries, sugar, Greek yogurt, Grand Marnier, vanilla extract, lemon zest, meringue cookies
Try this recipe: Lemon-Blueberry Eton Mess
Photo: Jim Bathie
Blueberry Oat Pancakes with Maple Yogurt
Warm up your griddle: Here's an incredibly quick and easy way to indulge in blueberry pancakes, while packing in plenty of protein, fiber and heart-healthy oats to get your morning started right. Toss four ingredients in the blender, fold in blueberries and cook. It's so quick, you could even do it on a weekday. If you ever do breakfast for dinner (who doesn't?), this recipe would make a great addition to your repertoire.
Ingredients: Old-fashioned rolled oats, low-fat cottage cheese, eggs, vanilla extract, blueberries, cooking spray, Greek yogurt, maple syrup
Try this recipe: Blueberry Oat Pancakes with Maple Yogurt
Watch the video: Fat-Burning Recipe: Blueberry Oat Pancakes with Maple Yogurt
Photo: Antonis Achilleos
The natural sweetness of blueberries gives a fresh flavor to this low-cal dessert. It’s got the perfect tangy taste plus 2 grams of fiber per serving.
Ingredients: Blueberries, honey, lemons, salt
Try this recipe: Blueberry-Lemon Sorbet
Photo: Kate Sears
Sunrise Smoothie Parfait
One sip of this smoothie will have you thinking you’re in the Caribbean. Mango, pineapple, and acai add plenty of sweet flavor to the blueberries, plus fiber and vitamin C.
Ingredients: Frozen unsweetened blueberries, frozen acai pulp, light agave nectar, mango, ice, limes, wheat germ, pineapple cubes, coconut water, flaked unsweetened coconut
Try this recipe: Sunrise Smoothie Parfait
This light summer salad uses the sweetness of blueberries to mellow out the tangy chicken. Though it’s the only fruit in the dish, its flavors blend perfectly with the naturally sweet carrots and bell peppers.
Ingredients: Olive oil, rice wine vinegar, ginger, garlic, salt, pepper, chicken breasts, celery, sweet onion, red bell pepper, carrots, salad greens, blueberries
Try this recipe: Chicken-Blueberry Salad
Photo: Becky Luigart-Stayner
Combine savory biscuits and sweet berries for the ultimate summer dessert. With a texture similar to that of a cobbler, this hearty, low-fat dessert will have you licking your lips.
Ingredients: Lemons, baking powder, baking soda, salt, butter, fat-free buttermilk, cooking spray, egg, sugar, wild blueberries, cornstarch, blackberries, reduced-calorie whipped topping, all-purpose flour
Try this recipe: Blueberry-Blackberry Shortcakes
Photo: Howard L. Puckett
Lemon-Scented Blueberry Cupcakes
Tangy lemon balances out the tart blueberry flavors for a great tasting dessert under 250 calories. Plus edible flowers make an easy, pretty decoration for any outdoor party you may have.
Ingredients: All-purpose flour, granulated sugar, baking powder, salt, baking soda, butter, egg, low-fat buttermilk, reduced-fat milk, lemons, blueberries, low-fat cream cheese, vanilla extract, powdered sugar
Try this recipe: Lemon-Scented Blueberry Cupcakes
Photo: Quentin Bacon
This recipe is great for berries that may be past their prime. Simply buzz them up in the blender for a refreshing and fiber-rich Mexican-style agua fresca.
Ingredients: Strawberries, blueberries, ice, limes, agave nectar, fresh mint (for garnish)
Calories: 294 (approximate)
Try this recipe: Berry-Lime Liquado
Miniature Blueberry Cheesecakes
These bite-size treats are simple to make and positively decadent. Use low-fat cream cheese to cut down on fat, and raspberries or blackberries can be substituted for a different twist.
Ingredients: Cream cheese, sugar, lemons, vanilla extract, blueberries, vanilla wafer cookies
Try this recipe: Miniature Blueberry Cheesecakes
Photo: Charles Masters
Greek Yogurt, Chocolate, Walnut, and Wild Blueberry Parfaits
Get plenty of superfoods in this heart-healthy recipe. Dark chocolate is rich in antioxidants, and recent research shows that wild blueberries are just as good at protecting your heart from damage as they are at protecting your brain. Grab your spoon and dig in!
Ingredients: Blueberries, nonfat Greek-style yogurt, dark-chocolate chips, oat granola, chopped walnuts
Calories: 265 (approximate)
Try this recipe: Greek Yogurt, Chocolate, Walnut, and Wild Blueberry Parfaits
Related video: Greek Yogurt, Chocolate, Walnut, and Wild Blueberry Parfaits
This spicy-sweet sauce is perfect for grilled meats and fish. Sweet blueberries mellow out the jalapeño peppers and cilantro for a surprising, but delicious flavor.
Ingredients: Blueberries, lemons, cilantro, jalapeño peppers, red bell pepper, onion, salt
Calories: 51 per half-cup serving
Try this recipe: Blueberry Salsa
Photo: Quentin Bacon
Lavender-Scented Summer Fruit Salad
The delicious lavender flavor you get in each bite is what makes this fruit salad different from other similar dishes. Plus, with less than 150 calories and 6 grams of fiber per serving, it’s a delectable dish that will keep you bikini ready.
Ingredients: Peach, nectarine, plum, raspberries, blackberries, blueberries, honey, dried lavender, black pepper, salt, limes, mint leaves
Try this recipe: Lavender-Scented Summer Fruit Salad