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Blueberries
Mother Nature's
Fountain o f Youth
Blueberries are a favorite fruit, loved
for their sw eet-tart taste, their spicy
aroma and their unique indigo-blue
color. The good news is that we now
love blueberries for our health as well
as their taste.
SAFEWAY O
Ingredients for life.»
May 28. 2 0 0 8
T he m ission o f the food page is to provide our readers w ith great-tasting healthy recipes and useful
• household information. The Portland Observer respectfully requests all comments or family recipes that you
w ould like to share with us addressed in e- m ail to sharons@ portlandobserver.com .
Blueberries are rich in vitamins
A, C, E and beta-carotene, as well
as rich in the minerals potassium,
manganese and magnesium. They
are very high in fiber and low in
saturated fat, cholesterol and so
dium. But this is just the tip of the
nutritional iceberg, for recent stud
ies tell us that, of all fresh fruits and
vegetables, blueberries provide the
most health-protecting antioxi
dants, those valuable elements
which prevent cancer-causing cell
COUPONS!
2sa
damage and may limit the changes wrought
by age related diseases.
Anthocyanins create the blue color in
blueberries. They are water-soluble and
will bleed into water (or on mouths and
clothes). Anthocyanins are antioxidants,
known to reduce heart disease and cancer
in humans. They are found throughout
the plant world, but blueberries are the
highest of any fruit or vegetable. This
substance is believed to combat E. coli.
Resveratrol is a substance that is pro
duced by several plants including blueber
ries. A number of beneficial health effects,
such as an ti-can cer, an ti-viral,
neuroprotecti ve, anti-aging, anti-inflamma
tory and life-prolonging effects have been
reported for this substance.
There are current studies worldwide to
determine further effects on health, and
many believe that blueberries help the
eyes, prevent urinary-tract infections,
lower cholesterol, protect against macular
degeneration and aid the cardiovascular
system. These are significant health ben
efits that rank blueberries as one of the top
foods for nutrition-to-weight.
The nutritional value of blueberries
makes them one of the best foods we can
eat. And if you live near a blueberry patch
and have any ordinary bucket, gathering
this humble berry is one of life’s joys.
Anyone who has gone blueberry picking
as a child will carry the memory for life.
You can freeze fresh blueberries. Do not
wash them, but put them straight on a
cookie sheet straight into the freezer.
Once frozen, you can put them in a
plastic freezer bag. You don't need to
defrost blueberries to use them in
baking, but it's best to thaw slowly
in the refrigerator
and drain well if
you are using
them uncooked.
days
only
BUDGET
0 r ETCHER s
4
4*
Blueberry Hill
Cupcakes
"Freezing the berries before add
ing them to the batter prevents them
from sinking to the bottom and from
discoloring the cupcakes. ”
Ingredients
CUPCAKES
• 3 1/4 cups all-purpose flour
• 1 1/4 cups sugar
• I tablespoon baking powder
• 1/2 teaspoon coarse kosher salt
• 1/4 teaspoon baking soda
• 6 tablespoons (3/4 stick) unsalted but
ter, melted
• 1/4 cup canola oil
• 2 large eggs
• 1 cup buttermilk or low-fat yogurt
• I cup whole milk
• 1 teaspoon vanilla extract
teaspoon grated lemon peel
• 1 l/4cupsfreshblueberries,frozenfor4
hours
FROSTING
• 2 1/4 cups powdered sugar
• 10 tablespoons (1 1/4 sticks) unsalted
butter, room temperature
• 1/2 cup plus 2 tablespoons maple sugar
• 1/2 teaspoon coarse kosher salt
• 1 1/4 teaspoons vanilla extract
• 4 teaspoons (or more) whole milk
• 1 cup chilled fresh blueberries
• Fresh mint sprigs (optional)
Directions
1. Preheat oven to 350°F. Line two 12-cup muffin pans with paper liners. Sift flour and
next 4 ingredients into large bowl.
2. Whisk melted butter and oil in medium bowl. Add eggs;, whisk to blend. Whisk in
buttermilk, milk, vanilla extract, and peel. Add buttermilk mixture to dry ingredients;
whisk just to blend. Stir in frozen blueberries. Divide batter among liners.
3. Bake cupcakes until tester inserted into center comes out clean, about 23 minutes.
Transfer cupcakes to racks; cool.
For frosting:
1. Combine first 5 ingredients in medium bowl. Add 4 teaspoons milk. Using electric
mixer, beat until well blended and fluffy, adding more milk by teaspoonfuls if dry (small
granules of maple sugar will still remain), about 4 minutes. Spread frosting over top of
cupcakes.
2. Garnish cupcakes with chilled berries, and mint sprigs, if desired. (Can be made 4 hours
ahead. Store in airtight container at room temperature.)
White Balsamic
Custard Tart with
Fresh Berry Topping
Directions
FORCRUST:
1. Combine flour, sugar and salt in proces
CRUST
• 1 1 / 4 cups all purpose flour
• 3 Tbs. sugar
• 1/4 tsp. salt
• 1/2 cup (1 stick) chilled unsalted
butter, cut into 1/2-inch cubes
• 1 large egg yolk
• I Tbs. whipping cream
FILLING
• 1/2 cup whipping cream
• 2 Tbs. cornstarch
• 2 large eggs
• 4 large egg yolks
• I tsp. vanilla extract
• 1/2 cup white balsamic vinegar
• 3/4 cup water
• 3/4 cup sugar
• 1/4 cup (1/2 stick) unsalted butter
Prices In its» ad are effect * 6 AM W M m m lty Ma» 28 thro Tuesday. June 3 .2008 m all Safeway stores in Oregon (escecit Millon-f reewater) and S W Washington stores serving Wahkiakum. CnwhO Clark. Skamania and
m«krtat Counties items offered tot sale are not available to other dealers nt wholesale's Sales of oroducts containing emeddne nseudoechednne or phenylpropanolamine United by law Quantity rights 'eserved SOME
ADVERTISING ITEMS MAY NOT BE AVAiLAft£ IN ALL STORES. Some advertised prices may be even lowet in some stores On Buy One, Gel One Free TBOGO’ i offers customer must purchase the first item '0 receive It»
second item free BOGO offers are not 1/2 price sales If only a single dam purchased the regular price applies Manufacture's roupons may He used on purchased items only — not on free items. I imit one coupon pm
purchased item Custom« w l be responsible for lav and deposits as required by law on the purchased and tree items No liquor sates in excess of 52 gallons No liquor sales lor resale Liquor sales at licensed Safeway
stores only © 2008 Safeway »e. AvailaMitv of Hems may vary By store
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I
TOPPING
• 2 large strawberries, hulled, sliced
• 2 1/2-pint containers blueberries
• 1 I /2-pint container raspberries
sor; blend 5 seconds. Add butter and
blend, using on/off turns, until coarse
meal forms. Add egg yolk and cream. Us
ing on/off turns, blend until moist clumps
form. Gather dough into ball. Press dough
evenly into 9-inch-diameter tart pan with
removable bottom. Pierce dough all over
with fork. Chill I hour.
2. Preheat oven to 375°F. Bake crust until
golden, pressing with back of fork if crust
bubbles, about 22 minutes. Cool.
FOREII.LING:
1. Stir cream and cornstarch in medium
bowl until cornstarch dissolves. Add eggs,
egg yolks, and vanilla; whisk to blend.
2. Boil vinegar in heavy medium saucepan
until reduced to 1/4 cup, about 3 minutes.
Add 3/4 cup water, sugar, and butter. Stir
until butter melts; return to boil. Gradually
whisk vinegar mixture into egg mixture;
return to pan. Whisk until the custard
thickens and boils; about I minute. Strain
into bowl; cool.
3. Spreadcustard in prepared crus,. Cover
and chill tart at leas, 3 hours and up to 1
day.
PORTOPPING:
I. Arrange strawberry slices in star pat
tern in center of tart. Arrange raspberries
in star pattern. Surround with blueberries.
Cover loosely and chi 11 until ready to serve.
(Can be made up to 6 hours ahead.)