Boost your nutrition this winter with blueberries
(NC) Everyone knows that "superfoods" are good for you. The combination of vitamins, antioxidants, fiber, and phytochemicals, among other nutrients make them natural disease-fighters. But when it comes to great taste, not all superfoods are created equal.
Fortunately for blueberries, they're not only great for you, but also great tasting. And, thanks to the growers and exporters of Chile, they're available all winter long.
Blueberries not only pack enough nutritional goodness to help fend off diseases from common colds to Alzheimer's, they're also amazingly versatile and utterly delicious. Moreover, they're naturally fat-free, high in vitamin C, rich in potassium and fiber, and contain more cancer-fighting antioxidants than either wine or green tea. Recent studies show that fresh blueberries are natural anti-inflammatories, too--they can help keep skin looking younger, reduce the risk of heart disease and some cancers, and provide the same bacteria fighters as cranberries to help guard against urinary tract infections. Just one-half cup of blueberries helps meet the recommended 5 to 9 servings a day of colorful fruits and veggies.
This Blueberry Compote drizzled over smoked salmon (another super nutritious superfood) is one easy and flavor-packed way to boost your nutrition this winter. But this compote could just as easily accompany yogurt, oatmeal or vanilla ice cream. For more recipe ideas or information about Blueberries from Chile, visit www.fruitsfromchile.com/blueberryrecipes.
Smoked Salmon with Blueberry Compote
½ cup fresh Chilean blueberries (divided in two)
1 tablespoon brown sugar
1 tablespoon water
1 (12-inch) untreated cedar plank
1 tablespoon vegetable oil
1 tablespoon grainy mustard
1-1/2 tablespoons brown sugar
1 tablespoon chopped green onions
1/2 teaspoon minced garlic
1 pound salmon fillet, skin removed
For the compote, combine 1/4 cup of the blueberries, the brown sugar, and water in heavy small saucepan. Simmer over medium heat until the berries burst, stirring often, about 5 minutes. Fold in the remaining berries. Cook until the compote coats the back of a spoon, stirring often, about 8 minutes. Cover and keep warm.
For the smoked salmon, soak the cedar plank for at least 1 hour in warm water. Keep it soaked longer if time permits. In a shallow dish, stir together the oil, mustard, brown sugar, onions, and garlic. Place the salmon fillet in the marinade and turn to coat. Cover and marinate for at least 15 minutes, or up to 1 hour.
Preheat the grill to medium heat. Place the plank on the grate. The board is ready when it starts to smoke and crackle just a little. Place the salmon fillet onto the plank and discard the marinade. Cover, and grill for about 20 minutes. The fish is done when you can just begin to flake it with a fork. (It will continue to cook after you remove it from the grill.) Slice the salmon into 2-oz. portions. Serve each one with 1 tablespoon warm compote.
Makes 6 (2oz) appetizer portions
Word count: 489
Source: Courtesy: University of California, Berkeley | Executive Chef Don Cortes
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