Chef, farmer and five-time marathoner Chris Fischer shares a few ideas for cooling off with this sweet superfood.
Whether fresh, frozen, or dehydrated, blueberries are loaded with nutrients and anthocyanin antioxidants that reduce inflammation and boost heart health and immunity. “We eat as many as we can, right off the bush, like bears,” says Chris Fischer, author of The Beetlebung Farm Cookbook. A cup has just 355 kilojoules, and regular consumption has been linked to brain benefits.
1. Easy snack
Cool off post-run with a small bowl of frozen berries.
2. Pancakes
Fold in 1 tablespoon fresh or frozen berries per quarter cup of pancake batter.
3. Mint Topping
Toss fresh blueberries in a bowl with a sprinkling of sugar, whole mint leaves, and a small splash of water. Freeze in a single layer on a baking sheet, 1 to 2 hours. Remove from freezer and mash with a fork. Serve atop yoghurt or granola.
4. Salsa
Mix chopped red onion and chopped coriander with sunflower or pumpkin seeds and whole fresh blueberries. Toss over fish tacos.
5. Smoothie
Puree 1 part coconut oil with 3 parts fresh or frozen blueberries until emulsified, then add a banana, frozen strawberries, water, cacao, and plain yoghurt. Blend until smooth, adding more water as needed.
6. Salad
Toss dehydrated berries into a spinach and feta salad with cracked pepper and lemon vinaigrette.
7. Sauce
Cook a handful of dehydrated berries in 1 tablespoon of balsamic vinegar for 5 to 8 minutes. Add water as necessary. Mince a shallot and add to sauce; remove from heat and serve over duck, venison, or lamb.
8. Ice “cream”
Freeze peeled, sliced bananas overnight; blend in blender or food processor with fresh or frozen berries and a dash of sea salt.
9. Scones
Add frozen blueberries to your favorite scone recipe, working them into the dough right before you cut and place the scones in the oven. Serve with honey and butter.
10. Compote
Cook fresh blueberries in their own juices over medium heat for 5 minutes until liquid is slightly reduced. Taste for sweetness and add sugar if needed. Use to top baked goods, stirred into yoghurt, or spread on toast.
