Blueberries have been labeled as a superfood because of their many health benefits. They are packed with anthocyanins, which reduce inflammation, and are powerful antioxidants important in heart and brain health. Anthocyanins are also responsible for the dark, rich colour of the berry.
Every handful of blueberries contains iron, phosphorus, calcium, magnesium, manganese, zinc and vitamin K. Each is a component of bone. Adequate intake of these minerals and vitamins contributes to building and maintaining bone structure and strength.
Blueberries have a score of 53 on the glycemic index, which measures how quickly certain foods raise blood sugar levels. This score is relatively low, so blueberries should not cause major spikes in blood sugar and are considered safe for people with diabetes.
All these nutrients and dietary fibre means blueberries are a good choice for meals and snacks. Blueberry season will be upon us soon. Don’t pass them by at the market or grocery store.
Toronto Blueberry Buns
Blueberry buns are to Jewish Toronto what smoked meat is to Jewish Montreal. They weren’t invented there but food historians have traced them to an immigrant from Poland who made them in her bakery that opened in 1928. They are still available but seasonally, and only a handful of bakeries make them.
- 3 c. all-purpose unbleached flour, divided 750 mL
- 1/2 tsp. salt 2 mL
- 1 c. sugar, divided, plus 1 tbsp./15 mL 250 mL
- 1/2 c. unsalted butter at room temperature, divided 125 mL
- 1 tbsp. yeast 15 mL
- 2 large eggs plus 1 egg yolk
- 2 tbsp. sour cream 30 mL
- 1 1/2 c. blueberries 375 mL
Mix 2 1/2 cups (625 mL) flour, salt, and 3/4 cup (175 mL) sugar in a bowl and cut in half the butter. Mix the yeast with 1/4 cup (60 mL) of warm water and stir in. Add it and the two whole eggs and sour cream, mixing well with a spoon or use a stand mixer. Cover with plastic wrap or place in a bowl with a lid and let sit for about two hours, until dough doubles in volume.
Meanwhile, make a streusel topping by mixing the remaining 1/2 cup (125 mL) flour and 1/4 cup (60 mL) sugar with the remaining butter with your fingers. Set aside.
Preheat the oven to 350 F (180 C) and line a baking sheet with parchment paper.
Dust countertop with flour and roll out the dough to a circle about 1/4 inch (.5 cm) thick, adding more flour if the dough sticks. Cut into three inch (7.5 cm) rounds and press at least 12 blueberries into each round of dough and sprinkle with a little of the remaining sugar. Then, cradling the filled circle of dough in one hand, use your second hand to carefully pinch it closed into an oblong shape. Repeat with the remaining dough and blueberries. Put the buns on the baking sheets.
Brush the buns with the remaining egg yolk, pat the streusel on top. Bake for about 25 minutes or until golden. Don’t worry if some of the juices bubble out. Serve warm or at room temperature. Makes 24 small buns.
Crispy Seared Duck Breast with Blueberry Balsamic Sauce
For the duck breast:
- 3-4 duck breasts
- 1/4 tsp. sea salt 1 mL
- 1/4 tsp. freshly ground black pepper 1 mL
For the sauce:
- 1 tbsp. extra-virgin olive oil 15 mL
- 2 tbsp. shallots, finely chopped 30 mL
- 1 clove garlic, finely chopped
- 1 1/4 c. frozen blueberries, thawed 310 mL
- 2 tbsp. balsamic vinegar 30 mL
- pinch of dried thyme leaves
- 1 tbsp. rendered duck fat from the pan the duck was cooked in 15 mL
Preheat the oven to 425 F (220 C). Heat a large, well-seasoned cast-iron skillet or a heavy, ovenproof stainless steel pan over medium heat until hot, then turn to medium-low to sear the duck. While the pan is heating, prepare the duck breast.
Place the duck breasts skin side up on a cutting board. Blot any excess moisture from the skin. Turn the duck over and trim any excess skin that is beyond the edges of the breast. Turn the duck over again, and with a sharp knife, create a diamond pattern in the duck skin. Slice through the skin, but not into the meat, at about one inch (2.5 cm) intervals.
When the duck breasts are sliced, season them with salt and pepper. Place the breasts skin side down in the hot pan. They should sizzle as they hit the pan surface. Sear the duck skin until crisp and brown, six to eight minutes. You want a deep golden brown colour, but watch for burning. Searing slowly renders out the fat and crisps the skin.
When the duck skin is nicely seared to a golden brown, turn the breasts skin side up and place the pan in the preheated oven until they almost reach an internal temperature 160 F (70 C). The temperature will rise slightly as it rests. Remove the pan from the oven and allow the meat to rest for a few minutes before slicing.
While the duck is resting, heat olive oil in a small pan over medium-low heat. Add the shallots and cook until softened, about two minutes. Add the chopped garlic and cook 30 seconds longer. Add the blueberries, vinegar and thyme and turn the heat up to medium. Cook the blueberries, stirring, until a juicy sauce starts to form and the berries are soft, three to four minutes.
Slice the duck breasts crosswise into thin slices. Properly cooked duck will still be pink in the middle. Remove one tablespoon (15 mL) of the rendered duck fat from the pan and stir it into the blueberry sauce for added richness. Serve sliced duck breast, evenly shared between four plates. Top with blueberry sauce. Serves 4.
Summer Blueberry Salad with Toasted Pecans and Feta
- 1 tbsp. fresh lemon juice 15 mL
- 1 tbsp. balsamic vinegar 15 mL
- 2 tbsp. extra-virgin olive oil 30 mL
- 1/8 tsp. kosher salt .5 mL
- 1/8 tsp. freshly ground black pepper .5 mL
- 4 c. spinach and arugula salad mix 1 L
- 1 c. fresh blueberries 250 mL
- 1/3 c. chopped toasted pecans 75 mL
- 1/3 c. crumbled feta cheese 75 mL
In a large bowl, whisk together lemon juice, balsamic vinegar, olive oil, salt and pepper. Add spinach and arugula mix, blueberries, pecans and feta cheese, tossing gently to combine. Serve immediately.
Sarah Galvin is a home economist, teacher and avid supporter of local food producers. She has been a market vendor, grew up on a farm in southeastern Saskatchewan and is a member of TEAM Resources.
