June 2017: 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 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.

 

Change it Up: Instead of frozen blueberries, use frozen strawberries, raspberries, or peaches.

 

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.

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 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

Instructions

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.

Loaded Cauliflower 

Loaded Cauliflower
  • Yield: 6 servings
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Serving: 6

Ingredients

  • 1 pound cauliflower florettes
  • 4 ounces sour cream
  • 1 cup grated cheddar cheese
  • 2 slices cooked bacon, crumbled
  • 2 tablespoons snipped chives
  • 3 tablespoons butter
  • ¼ teaspoon garlic butter
  • Salt and pepper to taste

Instructions

1. Cut the cauliflower into florettes and add them to a microwave safe bowl. Add 2 tablespoons of water and cover with cling film. Microwave for 5-8 minutes, depending on your microwave, until completely cooked and tender. Drain the excess water and let sit uncovered for a minute or two. (Alternately, steam your cauliflower the conventional way. You may need to squeeze a little water out of the cauliflower after cooking.)

 

2. Add the cauliflower to a food processor and process until fluffy. Add the butter, garlic powder, and sour cream and process until it resembles the consistency of mashes potatoes. Remove the mashed cauliflower to a bowl and add most of the chives, saving some to add to the top later. Add half of the cheddar cheese and mix by hand. Season with salt and pepper.

 

3. Top the loaded cauliflower with the remaining cheese, remaining chives and bacon. Put back into the microwave to melt the cheese or place the cauliflower under the broiler for a few minutes.

 

4. I visually divide the cauliflower into sixths. Serving size is approximately 1/3-1/2 cup.

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