One of my favourite things about summer are the fresh wild blueberries, also known as Lowbush blueberries. Since Ontario has a very short season, best to get your recipes prepared. Here is a little tip when baking with blueberries – if you coat them with a bit of flour it helps prevent them from sinking to the bottom of the pan.
- 1 ¾ cups plus 1 tsp whole wheat flour
- 1 tsp baking powder
- ½ tsp baking soda
- ½ tsp sea salt
- ¼ tsp ground cinnamon
- ⅓ cup vegetable oil
- ½ cup honey or maple syrup
- 2 eggs, room temperature
- 1 cup plain Greek yogurt
- 2 tsp vanilla extract
- 1 cup blueberries, fresh or frozen
- Preheat oven to 400° F and lightly grease a muffin tin.
- In a large bowl combine 1 ¾ cup flour, baking powder, baking soda, salt and cinnamon.
- In a medium bowl, whisk the oil and honey/maple syrup. Add in the eggs and beat well, and then mix in the yogurt and vanilla.
- Combine the wet and dry ingredients and mix until combined.
- In a small bowl toss the blueberries with the remaining 1 tsp of flour and then gently fold into the batter.
- Divide the batter into the muffin cups and bake for 16-19 minutes, until the muffins are golden on top and an inserted toothpick comes out clean.
- Remove from the tin, let cool and enjoy!
Blueberry Balsamic Chicken
- 2 Tbsp butter
- 2 Tbsp olive oil
- 4 chicken breasts, skinless and boneless
- 1 tsp salt
- ¼ tsp black pepper
- 2 shallots, thinly sliced
- 2 cups blueberries
- ½ cup balsamic vinegar
- ¼ cup honey
- 1 Tbsp fresh rosemary, chopped
- Preheat oven to 350° F.
- If you are using frozen blueberries thaw them and reserve both the berries and juice.
- Season the chicken with ¼ tsp salt and ⅛ tsp pepper.
- In a large skillet over medium heat melt the butter into the oil. Brown the chicken breasts for 3 minutes on each side, until they turn golden brown. Transfer the chicken to a baking dish.
- Add the shallots to the skillet and cook for 2 minutes. Add the blueberries and any blueberry juice, balsamic vinegar, honey, rosemary and the remaining salt and pepper. Bring the mixture to a boil. Reduce the heat and allow to simmer for 5 minutes.
- Pour the blueberry balsamic sauce over the browned chicken, cover with a lid and cook in the oven for 30-40 minutes, until the chicken is thoroughly cooked.
Wild Blueberry Chia Pudding
- 2 cups frozen wild blueberries
- ¾ cup milk
- 1 Tbsp honey or maple syrup
- 2 Tbsp lemon juice
- ½ cup chia seeds
- Place blueberries and milk in a medium saucepan and bring to a boil over medium-high heat. Reduce heat to low and simmer for 6-8 minutes or until blueberries are softened and broken down. Add sweetener to taste.
- Pour blueberry mixture into a food processor or blender until smooth and then return to the pot.
- Add lemon juice, zest, chia seeds and stir to combine.
- Place in a bowl and refrigerate for at least 45 minutes until the chia seeds swell and the pudding thickens.
Eat well, be well
Emma Minden, Registered Dietitian, Wholesome GO