The Youth Connection’s 12D2 Fruit/Vegetable of The Month: Blueberries & Cauliflower

Blueberries & Cauliflower

Blueberries are rich in a natural plant chemical called anthocyanin which gives these berries their namesake color. Blueberries may help protect vision, lower blood sugar levels and keep the mind sharp by improving memory and cognition.  Cauliflower, which is found in white, purple, green and orange varieties, is a cancer-fighting powerhouse and supports our body’s natural detoxification process.

 

Produce Tip: Choose fresh blueberries that are plump and have a solid, dark blue color. You can refrigerate blueberries for up to two weeks.

Recipes

Blueberry Brown Rice Salad

Blueberry Brown Rice Salad
  • Yield: 4 servings
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes  
  • Serving: 4

Prep Tip: You can prepare the brown rice 1-2 days ahead of time and store it in the refrigerator.

 

Change it Up: Be creative. Try different herbs you may have growing in your garden such as fresh mint, oregano, dill weed or thyme.

Ingredients

  • Brown rice – 2 cups, cooked
  • Blueberries – 1 cup, fresh
  • Cucumber – 1, small or medium, seeded and diced
  • Cranberries – ½ cup, dried
  • Canola – 1 tablespoon (or olive oil)
  • Salt – ½ teaspoon
  • Pepper – ¼ teaspoon
  • Green onion – 2 tablespoons, chopped fine (optional)
  • Basil – 2 tablespoons, fresh chopped, optional

Ingredients

1. In a small bowl, whisk together oil, salt, and pepper.
2. In a large bowl, combine the cooked rice, cucumber, cranberries, and green onion. Stir well.
3. Add the dressing to the rice mixture and stir again. Gently fold in the fresh blueberries.
4. Add the chopped basil and serve at room temperature or chill for a few hours, then serve.

 

Roasted Garlic Cauliflower

Roasted Garlic Cauliflower
  • Yield: 4 servings
  • Prep Time: 6 minutes
  • Cook Time: 4 minutes
  • Serving: 4

Ingredients

  • 2 teaspoons olive oil
  • 2 medium onions, quartered
  • 5 garlic cloves, halved
  • 4 cups cauliflower florets (about 1 ½ pounds)
  • Cooking spray
  • 1 tablespoon water
  • 1 tablespoon Dijon mustard
  • ½ teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • 1 tablespoon chopped fresh flat-leaf parsley

Instructions

1. Preheat oven to 500° F.

2. Heat oil in a large skillet over medium heat. Add onions and garlic; cook for 5 minutes or until browned, stirring frequently. Remove from heat.

3.Place onion mixture and cauliflower in a roasting pan coated with cooking spray. Combine water and mustard; pour over vegetable mixture. Toss to coat; sprinkle with salt and pepper. Bake at 500° F for 20 minutes or until golden brown, stirring occasionally. Sprinkle with parsley and serve!

Blueberry French Toast

Blueberry French Toast
  • Yield: 4 servings
  • Prep Time: 15 minutes
  • Cook Time: 35 hours  
  • Serving: 4

Prep Tip: Freeze leftover pumpkin or stir 2 tablespoons into vanilla yogurt and use as a dip for fruit or graham crackers.

 

Nutrition Tip: Choose whole grain or multi-grain French bread when available.

Ingredients

  • French bread – 1 loaf, cut into 20 slices
  • Eggs – 8
  • Milk – 2 cups
  • Brown sugar - ¾ cup of firmly packed brown sugar
  • Pumpkin – ¾ cup, canned
  • Vanilla extract – 2 teaspoons
  • Vanilla – 1.5 teaspoons, optional
  • Blueberries – 2 cups, fresh or frozen
  • Banana – 1 small, sliced, optional
  • Salt – just a pinch
  • Maple syrup – ¼ cup, optional
  • Powdered sugar – 1 tablespoon, optional

Instructions

1. Spray a 9 X 13 inch pan with cooking spray.
2. Arrange bread slices in pan.
3. In a large bowl, whisk together eggs, milk, pumpkin, brown sugar, vanilla and cinnamon.

4. Stir in blueberries and banana slices.
5. Pour wet mixture evenly over bread slices.

6. Cover and refrigerate overnight or for at least 6 hours.
7. Bake in a preheated, 375 degrees F oven, 30-35 minutes, or until set.
8. Dust with powdered sugar or serve with maple syrup.

Searching for more healthy recipes? Cook a delicious meal for the entire family by going to The Michigan Harvest of the Month at the Michigan Nutrition Network by the Michigan Fitness Foundation!  

I2D2 Fruit/Vegetable of the Month: Blueberries & Cauliflower

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