Everyone knows how delicious fresh blueberries taste. Many of us have spent countless hours picking the little darlings only to find our baskets not quite as full as our bellies.
In addition to the abundance of antioxidants found in wild blueberries, they’re low in fat, high in fibre, only 80 calories per cup, and an excellent source of manganese, which is vital to bone development.
Now, recent research suggests that wild blueberries may help fight Alzheimer’s Disease because of the benefit to cognitive function and memory.
Here’s a quick and easy way to add wild blueberries to your menu, all year long.
Vegetable Couscous with Wild Blueberries
Preparation Time: 20 minutes
Cook Time: 13 minutes
1 cup (250 mL) vegetable stock
3 tbsp (45 mL) olive oil
1 cup (250 mL) couscous
1 tsp (5 mL) grated lemon rind
Pinch ground cumin
2 carrots, diced
1 small zucchini, diced
1/4 cup (50 mL) walnut halves, chopped
1 1/4 cups (300 mL) frozen wild
1/2 cup (125 mL) cooked (canned)
Salt and pepper
4 sprigs each fresh coriander and
flat leaf parsley, chopped
In small saucepan, bring vegetable stock and 2 tbsp (25 mL) of the oil to boil. Add couscous, lemon rind and cumin; stir to combine. Remove from heat and cover; let stand for 5 minutes. Fluff with fork and scrape into large bowl.
Meanwhile, heat remaining oil in skillet over medium heat and cook carrots for 5 minutes or until softened. Add zucchini and cook for 3 minutes or until softened. Remove from heat and add walnuts. Add to couscous. Add wild blueberries and chickpeas to bowl. Season with salt and pepper to taste. Add coriander and parsley and stir to combine well.
Tip: Cover and store in refrigerator for up to 3 days.
Recipe used in association with and credited to the Wild Blueberry Association of North America. The WBANA is an international trade association of growers and processors of wild blueberries from Quebec, New Brunswick, Nova Scotia, Prince Edward Island, Newfoundland and Maine.
For additional recipes, and to read more on the health benefits of wild blueberries, visit wildblueberries.com