Cool down this summer with an arrary of in-season fruits that make for yummy treats and also nourish your liver. In this blog, we’re putting the spotlight on blueberries! Dubbed as the ‘king of antioxidant-rich fruits’, blueberries are a powerhouse of anthocyanin—the antioxidant that gives it its chic blue hue, vitamin C, vitamin K, and other micronutrients. As you may have learned from our previous blog posts, antioxidants are key to liver health, as they help repair the liver cells, which are responsible for critical tasks such as processing toxins in the body. Antioxidants also have protective properties that help prevent the build-up of fat and other harmful substances in the liver. With these fantastic benefits in mind, check out our culinary curation of these unique and dee-lish blueberry recipes to savor all summer! And while you’re at it – consider taking some extra steps to take care of your liver: Screen. Vaccinate (for hepatitis and COVID-19 too!!!). Don’t hesitate!

Start with this refreshing salad!

WHITE BALSAMIC BLUEBERRY, CORN, AND FETA SALAD

INGREDIENTS:

8 medium ears sweet corn

3 tablespoons olive oil

3 tablespoons white balsamic vinegar

1 tablespoon minced fresh chives, plus more for garnish

3/4 teaspoon kosher salt

1/4 teaspoon pepper

1 cup fresh blueberries

1/2 cup crumbled feta cheese

INSTRUCTIONS:

1. Carefully peel back corn husks and remove the silk. Rewrap corn in husks and secure with kitchen string. Place in a stockpot and cover with cold water. Soak for 20 minutes then drain.
2. Grill corn, covered, over medium heat for about 20 minutes or until tender, turning often. Cut the string and peel back husks. Cool slightly. Cut the corn from cobs and transfer them to a large bowl.
3. In a small bowl, whisk the oil, vinegar, chives, salt and pepper. Pour over the corn and toss to coat. Gently fold in blueberries and feta. Garnish with additional chives as desired.

Try these unique main dishes!

BLUEBERRY-DIJON CHICKEN

INGREDIENTS:

4 boneless skinless chicken breast halves (6 ounces each)

1/4 teaspoon salt

1/4 teaspoon pepper

1 tablespoon butter

1/2 cup blueberry preserves

1/3 cup raspberry vinegar

1/4 cup fresh or frozen blueberries

3 tablespoons Dijon mustard

Minced fresh basil or tarragon, optional

INSTRUCTIONS:

1. Sprinkle chicken with salt and pepper. In a large skillet, cook chicken in butter over medium heat until a thermometer reads 165°, 6-8 minutes on each side. Remove and keep warm.
2. In the same skillet, combine the preserves, vinegar, blueberries, and mustard, stirring to loosen browned bits from the pan. Bring to a boil, then cook and stir until thickened. Serve with chicken. Sprinkle with basil if desired.

Note: If using frozen blueberries, use without thawing to avoid discoloring the batter.

GRILLED PORK TENDERLOIN WITH BLUEBERRY SALSA

INGREDIENTS:

Salsa:

3 cups fresh blueberries

1/4 cup fresh lemon juice

2 jalapenos, seeded and minced

1/2 cup red bell pepper, diced

1/3 cup red onion, diced

dash kosher salt

Tenderloin:

2 pounds pork tenderloin

1 tablespoon olive oil

1 clove garlic

1/2 teaspoon freshly ground black pepper

INSTRUCTIONS:

Salsa:

1. Rinse the blueberries and drain well. Reserve 1 cup of berries.
2. Coarsely chop the remaining 2 cups of berries and place them in a bowl with the remaining ingredients. Stir gently, cover, and refrigerate until ready to serve.

Tenderloin:

1. Heat grill to medium heat (350-450 degrees).
2. Slice garlic clove in half and rub over all surfaces of the pork tenderloin. Brush the tenderloin lightly with olive oil and season with freshly ground black pepper. Allow the tenderloin to stand at room temperature for 15 minutes.
3. Grill the tenderloins over direct heat for 15 to 20 minutes, turning every 5 minutes. Keep the grill lid closed as much as possible. Cook until the pork is barely pink in the center.
4. Remove the tenderloin from the grill and let rest for 5 minutes before slicing. Ladle the blueberry salsa over the top of the slices and serve.

Stay cool with these desserts & drinks!

PEACH AND BLUEBERRY COBBLER

INGREDIENTS:

3/4 cup butter cubed (6 oz)

1 1/2 cups flour

1 1/2 cups granulated sugar

3 teaspoons baking powder

1/4 teaspoon salt

1 1/4 cups milk

1/2 teaspoon vanilla extract

3 cups fresh peach slices (*see note)

1 cup fresh blueberries (*see note)

2 teaspoons lemon juice

1/2 cup brown sugar

INSTRUCTIONS:

1. Preheat the oven to 350 F. Add the cubed butter to a 9 x 13-inch baking dish or pan. Place the dish in the oven for a few minutes until the butter is melted.
2. Meanwhile, in a medium bowl, combine the flour, granulated sugar, baking powder, and salt. Add the milk and vanilla extract and stir until smooth.
3. Pour the batter evenly over the melted butter in the pan (do not stir!). The melted butter will rise over the batter.
4. Toss the peach slices and blueberries with the lemon juice and spread them evenly over the batter (again, do not stir).
5. Sprinkle the brown sugar evenly over the top and bake for 40-50 minutes until the top is golden brown. Allow the cobbler to cool a few minutes before serving.

Notes: If using frozen or canned fruit, thaw the peaches first but use the blueberries frozen. If using canned peaches, be sure to drain them well.

BLUEBERRY AND MAPLE-PECAN GRANOLA PARFAITS

INGREDIENTS:

2 cups vanilla fat-free yogurt

2 cups blueberries

1 cup Maple-Pecan Granola

INSTRUCTIONS:

1. Spoon 1/4 cup yogurt into each of 4 parfait glasses.
2. Top each serving with 1/4 cup blueberries.
3. Top each serving with 1/4 cup Maple-Pecan Granola, 1/4 cup yogurt, and 1/4 cup blueberries.

BLUEBERRY LEMONADE MOCKTAIL

INGREDIENTS:

Blueberry puree:

1 cup blueberries

1/3 cup water

1/3 cup sugar

Lemonade:

5 lemons, juiced (about 1 1/2 cups juice)

2/3 cup sugar

5 cups of water

INSTRUCTIONS:

1. In a food processor, blend blueberries and water until smooth.
2. Add 1/3 cup of sugar and continue blending.
3. If desired, strain the blueberry puree using a fine mesh strainer.
4. Meanwhile, juice lemons and add to pitcher.
5. Stir in 2/3 cups of sugar and water.

For liver-healthy smoothie ideas to try this summer, click here.  

To learn more about hepatitis and liver diseases, check out our blog.