Health Publications

Berry good

Natural Health, July-August, 2007 by Christine Richmond

Blueberries are a native North American wonder: They're loaded with disease-fighting antioxidants and, per cup, provide more than 30 percent of your daily vitamin C and 15 percent of your fiber. July is National Blueberry Month, so it's the perfect time to try this recipe.

All Fired Up
Blueberry Chutney

Serves 4

Tastes great on muffins, ice cream,
and even fish such as halibut.

1 cup peeled and diced tart apple
1/2 cup granulated sugar or maple
  crystals
1/2 cup orange juice
1/2 teaspoon ground ginger
1 teaspoon grated orange peel
1/4 teaspoon crushed red pepper
1/4 teaspoon ground black pepper
1/4 teaspoon salt
4 cups fresh or frozen blueberries
3 tablespoons balsamic vinegar

In a deep pot, combine apple, sugar,
orange juice, ginger, orange peel, red
pepper, black pepper, and salt. Bring
to a boil; reduce heat to medium
and simmer uncovered, stirring
occasionally, until apple is tender,
about 7-10 minutes. Add blueberries
and vinegar and bring to a boil. Boil
uncovered (lower the heat if mixture
starts to splatter), stirring frequently,
until a sauce forms and thickens
slightly, about 5 minutes.

Per serving: 189 calories, 0.7 g fat
(0.1 g saturated), So g carbohydrates,
1.4 g protein, 4 g fiber, 149 mg
sodium (6% Daily Value).

LEARN MORE: See chef Marc Meyer's recipe for Smoked Trout, Wild Arugula & Blueberry Salad at www.naturalhealthmag.com/blueberry.>