Let's Get Juicy: It’s National Blueberry Month!
Jul
8Posted in [Miscellaneous], [Nutrition], [Recipes] By LifeWayKefir LifeWayKefir
7/8/2010 11:55 AM
Most people associate July with fireworks, corn on the cob, watermelon and the hot summer sun. But did you know July is also National Blueberry Month?
Our Lifeway low-fat blueberry kefir bursting with the navy-hued fruit, and our new fruit-flavored Green Kefir with Phytoboost is available in mouthwatering Pomegranate Acai Blueberry. Even better, kefir and blueberries often appear right next to each other on lists of the hottest superfoods.
Blueberries are produce aisle powerhouses, and you can find them everywhere right about now: One cup has just 80 fat-free calories but 14% of your daily fiber needs and a quarter of your Vitamin C. Their unique color comes from blue-red pigments called anthocyanins, strong cancer-fighting antioxidants.
A few berry, berry good recipes to help you celebrate the month:
For some kefir-free blueberry dishes, check out The Blueberry Council. We think their Teriyaki Pork Chops with Spicy Blueberry Relish looks especially intriguing: Teriyaki Pork Chops with Spicy Blueberry Relish
3 tablespoons reduced-sodium soy sauce
2 tablespoons dry sherry or apple juice
2 cloves garlic, crushed
1 teaspoon brown sugar
1/4 teaspoon crushed red pepper
4 bone-in center-cut pork chops* (about 1-3/4 pounds), trimmed of fat
1 cup fresh blueberries, coarsely chopped
1 shallot, chopped
1 serrano chile, seeded and minced
1 tablespoon chopped fresh cilantro
1 tablespoon lime juice
1/4 teaspoon salt
Directions:
In a small bowl, whisk soy sauce, sherry, garlic, brown sugar and crushed red pepper; pour into large sealable plastic bag; add pork chops, seal, turn to coat. Refrigerate and marinate at least 2 hours or overnight. About 20 minutes before grilling pork, in a medium non-reactive bowl, stir blueberries, shallot, chile, cilantro, lime juice and salt. Set aside. Heat grill to high. Remove pork chops from marinade; pat dry (discard marinade). Grill chops 3 to 5 minutes per side; let rest 5 minutes before serving with relish.
Yield: 4 portions
Per portion: 229 calories; 30 g protein; 7 g carbohydrates; 8 g total fat; 3 g saturated fat; 81 mg cholesterol; 273 mg sodium; 1 g fiber
* To substitute other proteins:
- Pork tenderloin: marinate at least 2 hours or overnight; grill 14 to16 minutes, turning occasionally, to 145°F internal temperature.
- Salmon steaks or fillet: marinate 30 minutes; grill three to five minutes per side.
- Boneless chicken breast: marinate at least 2 hours or overnight; grill 6 to 8 minutes per side, to 165°F internal temperature.
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