This little bauble of health is all about fiber, vitamin C, vitamin K, and manganese. One blueberry has less than one calorie!
When choosing your blueberries, avoid ones with green tops. (Too tart!) Blueberries freeze well–save some to perk up the winter, well, blues.
“Blueberries are a rich source of anthocyanin antioxidants, which are phytonutrients known to promote health of the cardiovascular system, brain, and eyes,” says Alyssa DeBord, a Women, Infants & Children (WIC) Dietitian and Coordinator for Kaiser Permanente. “Blueberries are also low on the glycemic index, meaning they have a minimal impact on blood sugar compared to many other fruits.”
- 8 oz. dried orzo pasta
- 1 1/2 cups fresh blueberries
- 2 cobs fresh sweet corn
- 1/2 cup crumbled feta cheese
- 1/2 cup white balsamic dressing
- 1/2 cup pecans, chopped
- 2 green onions, chopped
- Salt and pepper to taste
- Cook pasta al dente (check package for cooking time). Drain and cool to room temperature.
- Remove corn cob kernels from cob.
- Mix blueberries, corn, pasta and feta together.
- Toss with dressing.
- Top with pecans and green onions, and salt and pepper to taste
- Refrigerate before serving.
There is practically limitless room for creativity in the kitchen, especially with an ingredient as versatile as blueberries. Connect with us on Facebook and tell us how you cook creatively with blueberries. We love to see your recipes!
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Blueberry, orzo & sweet corn salad nutrition facts
% of Daily Value*
|Total Fat 12.2g||16%|
|Saturated Fat 4.3g||21%|
|Trans Fat 0g|
|Total Carb 62.6g||21%|
|Dietary Fiber 2.3g||8%|
Vitamin A 6% | Vitamin C 26% | Calcium 9% | Iron 32%
* Based on a 2,000 calorie diet
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