Benefits
Also see SuperFood 6, Blueberries.Blueberries rank first among 40 antioxidant-rich fruits and vegetables, with a potent mix of flavonoids, tannins, and anthocyanins. Dried blueberries provide many of the benefits of fresh ones, with the addition of more fiber. They are a terrific portable snack!
nutritional composition One-third cup of dried blueberries provides 140 calories, 33 g carbohydrate, 1 g protein, 0 g fat, 4 g dietary fiber, and 6 mg vitamin C.
Bringing It Home
Choose dried blueberries that have no sugar or oil added and that are unsulfured. This rule of thumb applies to most other dried fruits as well. Add dried blueberries to a fruit salad or to a mixed green salad. Dried blueberries are a great on-the-go snack, especially with some nuts or cheese for more sustained energy
Dried Blueberry and Arugula Salad
Salad
6 cups fresh arugula, trimmed and torn into bite-sized pieces
1 medium red onion, diced
1 medium cucumber, diced
¼ cup chopped walnuts
¼ cup dried blueberries
Dressing
¼ cup balsamic vinegar
¼ cup extra-virgin olive oil
¼ cup blueberry juice
Salt and pepper
• To prepare the salad: In a large serving bowl, combine the arugula, onion, cucumber, walnuts, and dried blueberries.
• To prepare the dressing: In a small bowl, whisk together the vinegar, olive oil, and blueberry juice. Add salt and pepper to taste.
• Add the dressing to the salad, and toss lightly together.yield 6 servings
nutrition analysis per serving 169 calories, 15.4 g carbohydrate, 2 g protein, 12.6 g fat, 2.1 g dietary fiber
Filed in: Aerobic Exercise » Dried Blueberry and Arugula Salad