- Excellent source of vitamin C, thiamin, riboflavin, and vitamin K. Also a good source of folate and fiber.
- Choose firm, plump, dry blueberries with a dusty blue color that are uniform in size.
- Wash hands with warm water and soap for at least 20 seconds before and after handling fresh fruits and vegetables.
- Refrigerate for up to seven days. Wash just before using.
Blueberry Blend Pudding
Number of servings: 4
1 cup cottage cheese
2 cups low-fat plain yogurt
2 tablespoons sugar
3 tablespoons lemon juice
2 cups blueberries
- Put all ingredients together in a bowl or blender. Blend or mix well.
- Chill. Serve in cups.
Per serving: 190 calories; 3 g fat (2 g saturated fat); 14 g protein; 28 g carbohydrate; 2 g dietary fiber; 12 mg cholesterol; 314 mg sodium.
French Toast With Fruit Sauce
Number of servings: 8
1 cup skim milk
4 large eggs, beaten
1/2 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
8 slices whole-wheat bread
1 pint blueberries
1/3 cup maple syrup
- In a small baking or casserole dish, add milk, eggs, vanilla, and cinnamon. Beat with fork until mixed well.
- Dip one slice of bread at a time in the egg mixture to coat both sides.
- Place in medium-hot nonstick skillet. Brown each side, about 2 minutes or more. Remove from skillet.
- In a small bowl, add blueberries, syrup, and cinnamon. Mix well.
- Microwave for 30 seconds until warm. Stir.
- Spoon immediately over French toast.
Per serving: 177 calories; 5 g fat (1 g saturated fat); 7 g protein; 27 g carbohydrate; 3 g dietary fiber; 107 mg cholesterol; 217 mg sodium.
- Add some blueberries to a bran muffin mix. Bake and enjoy!
- Set a good example for children by offering fruit, such as blueberries, at each meal and snack.
- Wash thoroughly with running water before peeling, cutting, or eating. Do not wash produce until ready to eat.
- Make fruit kabobs by stacking blueberries, kiwi slices, and strawberries on toothpicks.
This institution is an equal opportunity provider. In accordance with Federal law and U.S. Department of Agriculture (USDA) civil rights regulations and policies, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, disability, and reprisal or retaliation for prior civil rights activity. (Not all prohibited bases apply to all programs.) This material was partially funded by USDA’s Supplemental Nutrition Assistance Program – SNAP – and the Expanded Food and Nutrition Education Program (EFNEP). SNAP is funded by the U.S. Department of Agriculture Food and Nutrition Service and the Expanded Food and Nutrition Education Program (EFNEP) is funded by the U.S. Department of Agriculture, National Institute of Food and Agriculture (USDA/NIFA).
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February 8, 2021