CRUNCHY BLUEBERRY AND
YOGURT PARFAITS ~
½ cup raw whole oats
6 cups plain low-fat yogurt
2 cups fresh or frozen blueberries,
washed and dried if fresh
1 tablespoon honey
1 teaspoon cinnamon
6 sprigs fresh mint, washed and dried
Toast the oats in a dry skillet over medium-high heat
until golden brown. In each of 6 ;uted glasses, place
;⁄; cup of plain yogurt. Add 1 tablespoon of blueberries,
1 tablespoon of toasted oats and a drizzle of honey.
Repeat until each glass is ;lled to the top. Top each
glass with a sprinkle of cinnamon and a sprig of mint.
Serve immediately or refrigerate until ready to serve.
Makes 6 servings.
Nutrition information (per 1 cup serving without garnish):
calories: 205 (from fat: 39); fat: 4 g (saturated: 3 g); cholesterol:
15 mg; sodium: 172 mg; carbohydrates: 28 g; dietary ;ber: 1 g;
sugars: 23 g; protein: 14 g
All recipes courtesy of Vicki Shanta Retelny.
THECOSTCOCONNECTION
Costco offers conventional and organic
blueberries for the majority of the year;
U.S.-grown fruit ;lls the bulk of the
program, along with imported organic
fruit from Chile, which meets the U.S.
Department of Agriculture’s certi;ed
organic standards. Costco also carries a
wide range of frozen blueberry offerings
across the country; varying by region,
the selection can include cultivated
conventional, cultivated organic, wild
organic and pesticide-free wild blueberries.
EXOTIC WILD BLUEBERRY, FIG,
MANGO AND GINGER SMOOTHIE ~
1 cup frozen wild blueberries
½ cup peeled and sliced mango
3 dried ;gs
1 heaping tablespoon plain Greek yogurt
½ cup unsweetened almond milk
1 teaspoon peeled and minced ginger
Fresh mint, for garnish
Place blueberries, mango, ;gs, yogurt, almond milk
and ginger in a blender. Pulse until combined and
thickened. Pour into a glass and garnish with mint.
Makes 1 serving.
Nutrition information (per serving): calories: 268; total fat: 2 g;
saturated fat: 1 g; trans fat: 0 g; cholesterol: 7 mg; sodium: 81 mg;
carbohydrates: 60 g; dietary ;ber: 8 g; sugars: 47 g; protein: 8 g
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THREE BEAN CHILI WITH
WILD BLUEBERRIES
1 cup (total) dried beans, split peas and lentils
1 tablespoon grapeseed oil
1 small shallot, minced
2 garlic cloves, minced
1 cup minced white button mushrooms
1 (28-ounce) can diced tomatoes
½ cup frozen wild blueberries
1 heaping tablespoon chili powder
1 teaspoon smoked paprika
1 teaspoon cumin
1 teaspoon oregano
1 teaspoon salt
To prepare dried beans, immerse them in a bowl of
water and soak overnight in the refrigerator.
Pour the grapeseed oil into a large stockpot on the
stovetop over medium heat. Heat the oil for a minute.
Add the shallot and garlic, and sauté. Add the beans
and mushrooms, and allow them to cook for a few
minutes. Pour in the tomatoes, blueberries, spices
and salt. Stir gently to combine. Bring the mixture
to a simmer and cook for 30 minutes, to allow the
;avors to blend.
Chili can be enjoyed right away or made in advance
and stored in the refrigerator for later use. Just reheat
on a stovetop or in a microwave before serving.
If you’d like, garnish with a few cilantro leaves, a
dollop of plain Greek yogurt and/or shavings of
cheddar cheese. Makes 4 servings.
Nutrition information (per 1 cup serving without garnish):
calories: 409; total fat: 5 g, saturated fat: 0 g; cholesterol: 0 mg;
sodium: 210 mg; carbohydrates: 71 g; dietary ;ber: 17 g;
sugars: 7 g; protein: 21 g
