3 Delicious Prep-Ahead Recipes to Bust the Winter Blues





Blueberries are one of the best foods you can eat! This time of year they come to us from Chile, and are brimming with nutrition & taste.

Three easy and delicious recipes are below, and be sure to watch them be made in Annessa’s kitchen by going to her Facebook page at Annessa Chumbley, RD. Click “follow” to be notified of LIVE healthy cooking videos! 

RECIPE #1: Baked Blueberry-Almond Oatmeal Cups 
2 1/4 cups old fashioned oats
1 teaspoon baking powder 
1/2 cup raw local honey
1/4 teaspoon kosher salt
2 eggs, beaten
1/4 teaspoon almond extract
3/4 cup vanilla oat milk
3 tablespoons organic coconut oil
1/2 – 3/4 cup fresh blueberries  
1/2 cup sliced almonds 

1. Preheat oven to 350 degrees F. Spray 12 muffin cups with nonstick cooking spray. 
2. In a medium bowl, whisk eggs, almond milk, honey and salt. Stir in oats and baking powder, mixing evenly. Pour melted coconut oil while continually mixing. 
3.  Scoop batter evenly into 12 muffin cups.  Sprinkle about 1 tablespoon of blueberries and 1 teaspoon of sliced almonds in the center of each muffin.
3. Bake for 20 – 25 minutes, or until the oats are golden brown. Let cool and enjoy!  

*Tip: these freeze great in a freezer zip-top bag. Just remove an individual Oatmeal Muffin, and microwave for 15 seconds or so for a delicious and nutritious breakfast for your little one on the go! 

RECIPE #2: Super Salad with Creamy Blueberry Balsamic Vinaigrette 
2 spring greens
2 tablespoons feta cheese 
2 tablespoons pecans, toasted 
1 tablespoon red onion rings 
1/2 cup fresh blueberries 

1/4 cup blueberries 
1/4 cup olive oil
1 tablespoon balsamic vinegar
2 tablespoons water 
1/4 teaspoon grated garlic 
1/4 teaspoon salt 

1. Put all ingredients for salad into a bowl in their own individual sections. Into a small blender or processor, add all dressing ingredients. Blend on high. 
2. Serve salad with dressing on the side! 

RECIPE #3: Raspberry Baked Salmon with Blueberry Salsa 

1-2 cups raspberry vinaigrette
Zest from ½ an orange
4 salmon filets (3 to 4 oz each) 
1 cup fresh spinach leaves 
½ red onion, sliced thinly 
kosher salt
fresh ground black pepper 
4 orange slices

1.) Preheat oven to 400°.
2.) In a small, shallow dish (you could also use a hefty plastic bag) place salmon filets; 
cover with raspberry vinaigrette and orange zest.  Let marinate 30 minutes.   
3.) On a baking sheet lined with parchment and sprayed with cooking spray, place 4 ( ¼ cup) 
beds of spinach for the salmon.  Top each bed of spinach with 3-4 slices of onion, and a 
sprinkle of salt and pepper.  Remove salmon filets from marinade and lay on beds of 
spinach (skin side down). Top salmon with salt, pepper, three onion slices, and an orange 
slice.  
4.) Bake until fish flakes easily with a fork, ~15-20 minutes 
*General rule: 10 minutes of baking time for every inch of the thickest part of the fish 
5.) Remove salmon from oven; let rest 5 – 10 minutes before serving.  Serve spinach and 
salmon with blueberry salsa on top (optional), and enjoy!  
Nutrition Facts:  Serves: 4; Serving size: 4 oz; Calories: 210; Protein: 23 g; Fat: 7 g;

Blueberry Salsa 
1 cup fresh blueberries
¼ cup finely chopped pineapple, drained
1 small kiwi, peeled and diced into cubes 
¼ cup chopped cucumber
2 Tbsp diced red or green onion
1 tsp white wine vinegar
1 tsp mandarin zest 
1 Tbsp juice from a mandarin 
1 teaspoon raw honey, optional

Salt and fresh ground pepper (to taste) 
In small bowl, combine all ingredients. Spoon over baked salmon and serve! 

To learn more, visit www.AnnessaRD.com.

Website: fruitsfromchile.com 
Facebook: annessa chumbley, RD 

SEGMENT IS SPONSORED BY ANNESSA CHUMBLEY 

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