Recipe: Blue and White Salad

Have A Berry Healthful Meal
From: The American Institute for Cancer Research

Blueberries are as American as apple pie - maybe even more so. Native Americans ate wild blueberries fresh and also dried them in the sun to be used later. Early colonists not only ate blueberries but also boiled them in milk to make gray paint.

The national passion for the deep blue, sweet and juicy berries - both wild and cultivated - has never abated. Americans eat millions of tons of blueberries every year.

Blueberries are a highly versatile ingredient. Served in a bowl with milk, they make a simple but satisfying dessert. Sophisticated cooks use them to make savory sauces for roasted poultry and game, or to add color, texture and flavor to salads.

One of the oldest known fruits, blueberries were always prized for medicinal uses. Modern science has found that blueberries contain compounds like anthocyanins that help to protect against many chronic diseases. Anthocyanins (from two Greek words meaning "plant" and "blue") are responsible for the intense blue color of the berries.

When buying berries, select those that are firm, uniform in size and dark blue with a silvery frost. Avoid wrinkled berries or leaky packages. For optimum taste, berries should be used as soon as possible, but they can be kept refrigerated for up to two weeks.

Refrigerate berries in containers that are not tightly sealed so air can circulate and help prevent mold from developing. And don't wash them until you are about to use them, or they'll get mushy. To preserve their flavor, don't soak them - a brief rinse will suffice. Toss a handful of fresh berries into your breakfast cereal, or use them to top a warm English muffin spread with softened light cream cheese. Pure them in a blender with reduced-fat yogurt or milk for a powerhouse smoothie. Mix them into a chicken salad, or use them to color and flavor a summer fruit salad.

A colorful, healthful main-course salad that's brightened with a handful of blueberries is a satisfying but light summer meal.

Blue and White Salad

2 Tbsp. raspberry-flavored or blueberry-flavored vinegar
1/4 cup fat-free, reduced-sodium chicken broth
2 Tbsp. extra virgin olive oil
1 tsp. mild-flavored honey
1/2 tsp. fresh mint leaves, finely minced
1 cup plus 10 fresh blueberries
8 cups torn, mixed salad greens
2 oz. crumbled reduced-fat feta cheese

To make the vinaigrette, place in a blender the vinegar, broth, oil, honey, mint and 10 blueberries. Blend at low speed just until emulsified. Transfer to a jar with a tight lid and refrigerate until needed. Stored chilled, vinaigrette will keep 2 to 3 days.

Just before serving time, toss mixed greens and remaining blueberries in a large bowl. Shake vinaigrette until thoroughly re-blended, drizzle over salad and toss lightly. Sprinkle crumbled feta over top and serve.

Makes 4 servings.

Per serving: 134 calories, 9 g. total fat (2 g. saturated fat), 12 g. carbohydrate, 5 g. protein, 4 g. dietary fiber, 252 mg. sodium.