This Super Bowl Go Wild!: with Maine wild blueberries

Posted on January 24, 2018  /   Posted in Cheryl Dishes

Maine wild blueberries are a superfood, and our family enjoys over 100 pounds of these tiny, intensely flavored, berries every year.  Packed with antioxidants, this blue food relieves the body from the oxidative stress of free radicals.  And wild blueberries may be one the best foods for protecting our brains as we age.

When the Wild Blueberry Commission of Maine invited me to attend School Nutrition Directors national conference and demonstrate the how fruit, in particular, wild blueberries from Maine, could help food service workers with their school nutrition puzzle, I jumped at the chance.    Educating folks about the joys of eating more fruits and veggies is my passion.  Because real food tastes so good, my work is simple and lots of fun.

We just debuted the recipe for Wild Blueberry Dipping Sauce in New Orleans.  Delicious as a condiment sauce for French fries or nuggets, Wild Blueberry Dipping Sauce is also used as a base for Wild Blueberry Pizza, Wild Blueberry Dressing, and Wild Blueberry Corn Salsa.  This just-right, spicy salsa is packed with golden nuggets of corn, chunks of purple onion, bright red peppers, and wild Maine blueberries.  Bursting with flavor, (and nutrition), Wild Blueberry & Corn Salsa is perfect party food.  Spoon into scoops and go wild!

 

WILD BLUEBERRY DIPPING SAUCE
WILD BLUEBERRY DIPPING SAUCE
Ingredients
  • 1 tablespoon olive oil
  • 1 cup chopped onion 100 grams
  • 1 tablespoon chopped fresh garlic
  • 3 pounds wild blueberries
  • 3 tablespoons apple cider vinegar*
  • 3 tablespoons brown sugar
  • 1 tablespoon ground mustard flour
  • 1 tablespoon Worcestershire sauce
  • 1 ½ cups unsweetened applesauce
  • 1 teaspoon ground black pepper
Instructions
  1. In a heavy pot, heat the olive oil. Add the chopped onion and garlic and cook until transparent.
  2. Add the blueberries to the onion mixture, cover, and cook until the blueberries soften, about 10 minutes.
  3. Remove the lid and mash the blueberries.
  4. Add the apple cider vinegar, brown sugar, ground mustard, Worcestershire sauce, and unsweetened applesauce. Cook for five more minutes.
  5. Puree the mixture with an immersion blender or pour the mixture into a blender and puree in batches.
  6. Season to taste with sea salt and fresh pepper. Store in the refrigerator.
Recipe Notes

Makes about 4 cups dipping sauce.

Nutritional analysis per 2 ounce serving: 34 calories, .3 grams protein, 7.3 grams carbohydrates, 7.7 mg. sodium, 1.3 grams fiber.

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WILD BLUEBERRY & CORN SALSA
WILD BLUEBERRY & CORN SALSA
Ingredients
  • 1 cup diced red onion
  • 1 cup diced red pepper
  • 2 ounces canned diced green chilies start slowly & to taste
  • 1 cup frozen corn kernels thawed
  • 1.75 cups wild blueberries thawed & drained
  • 1.75 cups Wild Blueberry Dipping Sauce
  • 2 tablespoons lime juice
  • 1 teaspoon smoked paprika
  • 1 teaspoon chili pepper flakes
  • 1 teaspoon ground cumin
  • 4 tablespoons Chopped fresh cilantro
  • sea salt and fresh pepper to taste
Instructions
  1. Add diced red onion, diced red pepper, diced green chilies, and corn kernels to mixing bowl.
  2. Add lime juice, smoked paprika, chili pepper flakes, ground cumin and chopped cilantro to bowl. Stir to evenly mix.
  3. Add Wild Blueberry Dipping Sauce and wild blueberries. Stir to evenly mix.
  4. Season to taste with sea salt and fresh pepper.
Recipe Notes

Yield: 12– 4-ounce servings

Nutritional analysis per serving: 51 calories, 1 gram protein, 12 grams carbohydrates, .7 grams fat, 17 mgs. sodium, 2 grams fiber

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