PLUCK AND PROFIT
By Allyson Marrs
It's blueberry season, and rather than hunting in the grocery store for this high-antioxidant fruit, gather your own at a local U-pick farm.
The little berries pack a big health punch with few calories—one cup is only 80 calories. They're also among the highest in antioxidants compared to other fruits, so feel free to gobble until you look like poor Violet Beauregarde from "Charlie and the Chocolate Factory." Judging by the U.S. consumption of blueberries (853 million pounds) in 2011, Violet is in good company.
Blue Ribbon Characteristics
(courtesy of the Blueberry Council):
1. One handful helps meet the daily recommended fiber intake.
2. One serving provides nearly 25 percent of the daily requirement of vitamin C.
3. They contain plenty of manganese, which helps with bone development and in converting proteins, carbohydrates and fats into energy.
4. They are packed with phytonutrients, which have antioxidant and anti-inflammatory boosters that can help with chronic conditions.
5. Blueberries can improve cardiovascular and brain health, insulin response and reduce cancer risk.
To get your hands on the fine fruit, visit any one of our local farms with the goods; the picking season usually begins in mid-July. Grab your pail and pucker your lips, and get ready for a day on the farm.
Larsen Lake Blueberry Farm
14812 SE Eighth Street, Bellevue
Tuesday-Sunday, 10 a.m.-6 p.m.
2380 Bellevue Way SE
Daily, 9 a.m.-7 p.m.
7617 E. Lowell-Larimer Road, Snohomish
Tuesday-Sunday, 8 a.m.-5 p.m.
Bryant Blueberry Farm
5628 Grandview Road, Arlington
T, Th, Sa, Su, 8 a.m.-4 p.m.
Bainbridge Island Blueberry Co.
East side of N. Madison, South of Valley Road, Bainbridge
Wednesday-Sunday, 10 a.m.-5 p.m.
Blue Dog Farm
7125 W. Snoqualmie Valley Road, Carnation
Daily, 9 a.m.-noon
Henna Blueberry Farm
1800 Fall City Carnation Road, Fall City
Saturday and Sunday, 9 a.m.-4 p.m.
Once you have the berries, you need to put them to good use! Bellevue Club Executive Chef Paul Marks shares his favorite blueberry recipe.
Recipe makes about 12 cakes
• 2 eggs, separated
• 1/2 cup sifted all-purpose flour
• 2 1/4 teaspoons baking powder
• 3 tablespoons sugar
• 3/4 teaspoon salt
• 1 cup milk
• 3 tablespoons butter, melted
• 1 cup blueberries, fresh or frozen, thawed
Beat egg whites until stiff; set aside. Sift together flour, baking powder, sugar and salt. Beat egg yolks in a medium mixing bowl; add milk and melted butter. Stir egg mixture into dry ingredients. Mix until batter is smooth, and stir in blueberries. Fold in beaten egg whites. Bake on hot, greased griddle.
Executive Chef Paul Marks shares one of his favorite recipes each month. For this one, grill your favorite item and top with extra flavor.
Roasted Corn Salsa
2 ears of corn
1 small sweet onion
1 small red bell pepper
1 small green bell pepper
2 limes (juiced)
Salt and pepper
• Roast cornhusk off in oven, or grill with husk on.
• Once cool, cut the corn off the cob.
• Dice onion and bell peppers.
• Toss vegetables together with just enough oil to coat them.
• Season and serve cold.
Executive Chef: Paul Marks | email@example.com
Luna Express: 425-688-3228