Sunday Special: The Bluberry Fiesta

CELEBRITY MASTER CHEF DR KAVIRAJ KHIALANI

Introduction to Blueberries

• Blueberries are renowned for their high levels of vitamins C and K, along with manganese and dietary fibre
• From the classic Blueberry Pancakes to the refreshing Grilled Chicken Salad with Blueberry Vinaigrette and the indulgent Blueberry Cheesecake Parfait, these recipes showcase the diverse ways you can enjoy this nutrient-packed fruit

Origin of Blueberries

Blueberries are native to North America, with several species belonging to the Vaccinium genus found in various regions. Native American tribes were among the first to recognize and utilize these berries, incorporating them into their diets and using them for medicinal purposes. Over the time, cultivation and domestication efforts expanded, leading to the development of different blueberry varieties. Today, blueberries are grown globally, with major commercial production in countries like the United States, Canada, and regions of Europe.

Health Benefits of Blueberries

Antioxidant Richness: Abundance of anthocyanins protects cells from oxidative stress.

Heart Health: Potential benefits for cardiovascular health.

Cognitive Function: Associated with improved cognitive function.

Anti-Inflammatory Properties: Helps reduce inflammation in the body.

Immune Support: High vitamin C content contributes to immune system support.

Digestive Health: Dietary fiber content aids in digestion and promotes a healthy gut.

Disease Risk Reduction: Regular consumption may be linked to a lower risk of chronic conditions.

Recipes using Blueberries

BLUEBERRY PANCAKES

Ingredients

• 1 cup all-purpose flour
• 2 tablespoons sugar
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 3/4 cup buttermilk
• 1 large egg
• 2 tablespoons unsalted butter, melted
• 1 cup fresh blueberries
• Maple syrup for serving

Instructions

• In a large bowl, whisk together the flour, sugar, baking powder, baking soda, and salt.
• In a separate bowl, whisk together the buttermilk, egg, and melted butter.
• Pour the wet ingredients into the dry ingredients and stir until just combined. Don’t overmix; it’s okay if there are a few lumps.
• Gently fold in the fresh blueberries.
• Heat a griddle or non-stick skillet over medium heat. Lightly grease with butter or cooking spray.
• Pour 1/4 cup portions of batter onto the griddle for each pancake.
• Cook until bubbles form on the surface, then flip and cook until golden brown on the other side.
• Repeat until all the batter is used.
• Serve the pancakes warm with maple syrup.

BLUEBERRY SMOOTHIE BOWL

Ingredients

For the Smoothie

• 1 cup frozen blueberries
• 1 ripe banana
• 1/2 cup Greek yogurt
• 1/2 cup almond milk (or any milk of your choice)

For Toppings

• Granola
• Sliced almonds
• Fresh blueberries
• Honey or maple syrup

Instructions

• In a blender, combine frozen blueberries, banana, Greek yogurt, and almond milk.
• Blend until smooth and creamy. Add more milk if needed to achieve your desired consistency.
• Pour the smoothie into a bowl.
• Top the smoothie with a generous layer of granola, sliced almonds, and fresh blueberries.
• Drizzle honey or maple syrup over the toppings for added sweetness.
• Enjoy your vibrant and nutritious Blueberry Smoothie Bowl!

BLUEBERRY LEMON MUFFINS

Ingredients

• 1-1/2 cups all-purpose flour
• 1/2 cup granulated sugar
• 2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1/2 cup unsalted butter, melted
• 1/2 cup plain yogurt
• 2 large eggs
• 1 teaspoon vanilla extract
• Zest of 1 lemon
• 1-1/2 cups fresh blueberries

Instructions

• Preheat your oven to 190°C. Line a muffin tin with paper liners.
• In a large bowl, whisk together the flour, sugar, baking powder, baking soda, and salt.
• In a separate bowl, whisk together the melted butter, yogurt, eggs, vanilla extract, and lemon zest.
• Add the wet ingredients to the dry ingredients, stirring until just combined. Be careful not to overmix.
• Gently fold in the fresh blueberries.
• Spoon the batter into the muffin cups, filling each about two-thirds full.
• Bake for 18-20 minutes or until a toothpick inserted into the center comes out clean.
• Allow the muffins to cool in the tin for a few minutes before transferring them to a wire rack to cool completely.
• Enjoy these flavourful Blueberry Lemon Muffins as a delightful snack or breakfast treat!

GRILLED CHICKEN SALAD WITH BLUEBERRY VINAIGRETTE

Ingredients

For the Salad

• 2 boneless, skinless chicken breasts
• Mixed salad greens (e.g., spinach, arugula, and romaine)
• 1 cup fresh blueberries
• 1/2 cup cherry tomatoes, halved
• 1/4 cup feta cheese, crumbled
• 1/4 cup sliced almonds, toasted

For the Blueberry Vinaigrette

• 1/2 cup fresh blueberries
• 3 tablespoons balsamic vinegar
• 1 tablespoon honey
• 1/4 cup extra-virgin olive oil
• Salt and pepper to taste

Instructions

• Preheat the grill. Season the chicken breasts with salt and pepper.
• Grill the chicken breasts until fully cooked, about 6-8 minutes per side. Let them rest for a few minutes before slicing.
• In a blender or food processor, combine the blueberries, balsamic vinegar, honey, and a pinch of salt and pepper. Blend until smooth.
• With the blender or food processor running, slowly drizzle in the olive oil until the vinaigrette is well combined.
• Arrange the mixed salad greens on plates. Top with sliced grilled chicken, fresh blueberries, cherry tomatoes, feta cheese, and toasted almonds.
• Drizzle the blueberry vinaigrette over the salad.
• Serve immediately and enjoy this refreshing Grilled Chicken Salad with Blueberry Vinaigrette!

BLUEBERRY CHEESECAKE PARFAIT

Ingredients

For the Cheesecake Filling

• 250 ml cream cheese, softened
• 1/2 cup powdered sugar
• 1 teaspoon vanilla extract
• 1 cup whipped cream

For the Blueberry Compote

• 1 1/2 cups fresh blueberries
• 1/4 cup granulated sugar
• 1 tablespoon lemon juice

For the Parfait

• Crushed graham crackers
• Fresh blueberries for garnish

Instructions

• In a mixing bowl, beat the softened cream cheese until smooth.
• Add powdered sugar and vanilla extract, continuing to mix until well combined.
• Gently fold in the whipped cream until the mixture is light and fluffy.
• In a saucepan, combine fresh blueberries, sugar, and lemon juice.
• Cook over medium heat, stirring occasionally, until the blueberries release their juices and the mixture thickens into a compote. Remove from heat and let it cool.
• In serving glasses or bowls, layer crushed graham crackers at the bottom.
• Add a spoonful of the cheesecake filling on top of the graham cracker layer.
• Follow with a layer of the blueberry compote.
• Repeat the layers until you reach the top of the glass.
• Finish with a dollop of the cheesecake filling on top.
• Garnish with fresh blueberries.
• Refrigerate the parfaits for at least 1-2 hours before serving to allow the flavours to meld.
• Serve chilled and enjoy the delightful layers of Blueberry Cheesecake Parfait!

BLUEBERRY AND GOAT CHEESE CROSTINI

Ingredients

• Baguette, sliced into rounds
• 100 gm goat cheese
• 1 cup fresh blueberries
• Honey, for drizzling
• Fresh mint leaves for garnish (optional)

Instructions

• Preheat your oven to broil.
• Place the baguette slices on a baking sheet and toast them under the broiler for 1-2 minutes on each side or until they become golden brown.
• Spread a generous layer of goat cheese onto each toasted baguette slice.
• Place a few fresh blueberries on top of the goat cheese on each crostini.
• Drizzle honey over the blueberries and goat cheese.
• Garnish with fresh mint leaves for a burst of freshness.
• Arrange the Blueberry and Goat Cheese Crostini on a serving platter and enjoy as a delightful appetizer or snack!

Conclusion

Blueberries are not only delicious but also versatile, offering a myriad of culinary possibilities. From the classic Blueberry Pancakes to the refreshing Grilled Chicken Salad with Blueberry Vinaigrette and the indulgent Blueberry Cheesecake Parfait, these recipes showcase the diverse ways you can enjoy this nutrient-packed fruit. Whether you’re craving a sweet breakfast, a healthy smoothie bowl, a savory salad, or a delightful dessert, blueberries add a burst of flavor and a dose of health benefits to your meals. Incorporate these recipes into your culinary repertoire and savor the goodness of blueberries in various delightful forms.

Celebrity Master Chef Dr Kaviraj Khialani is a Mumbai-based hotel-restaurant and food consultant. He is specialised in over 33 international cuisines and has quality experience with hotels and airlines as a part of his long journey of over two decades in his chosen field. Chef Kaviraj is a renowned author, academician, food designer, writer and has also been awarded several national awards and global recognitions for his talent & outstanding achievements. Besides having been featured on several food shows on ColorsTV and Star Plus he is a mentor, coach and guide to aspiring to be future chefs and hoteliers of tomorrow.

He can be contacted at twitter: @kaviraj_chef, Mobile: 91 9820939336. Mail: chefkaviraj249@gmail.com

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