Salads

Blueberry & Goat Cheese Salad   Blueberry Mango Colada Salad   Blueberry Salsa Salad  Blueberry Walnut Wild Rice Salad   Creamy Smoked Turkey & Blueberry Salad     Creamy Smoked Turkey & Peach-Blueberry Salad  Lemon Blueberry & Chicken Salad     Minted Blueberry Fruit Salad    Salmon & Blueberry Salad with Red Onion Vinaigrette    Tropical Blueberry Pineapple & Jalapeño Salad    

CREAMY SMOKED TURKEY & BLUEBERRY SALAD
 

	1/2 cup light mayonnaise
	1/2 cup plain low-fat yogurt
	1/4 cup orange marmalade
	2 teaspoons fresh lemon juice
	1/2 teaspoon ground black pepper
	3 medium peaches (about 1 pound), cut in wedges (about 3 cups)
	1 pint blueberries
	2 cups cubed smoked turkey (about 8 ounces)

In a bowl, combine mayonnaise, yogurt, marmalade, lemon juice and pepper. Add peach slices, blueberries and turkey; toss until well coated. Serve on lettuce leaves, if desired.

Yield: 8 cups

Per 1 cup portion:  155 calories, 7 g protein, 6 g fat, 19 g carbohydrate

LEMON BLUEBERRY & CHICKEN SALAD
 

	2 cups fresh or frozen blueberries, divided
	3/4 cup low-fat lemon yogurt
	3 tablespoons reduced-calorie mayonnaise
	1 teaspoon salt
	2 cups cubed cooked chicken breasts
	1/2  cup sliced green onions (scallions)
	3/4 cup diagonally sliced celery
	1/2 cup diced sweet red bell pepper Reserve a few blueberries for garnish. In a medium bowl, combine yogurt, mayonnaise and salt. Add remaining blueberries, the chicken, green onions, celery and bell pepper; mix gently. Cover and refrigerate to let flavors blend, at least 30 minutes. Serve over endive or other greens garnished with reserved blueberries and lemon slices, if desired. Yield: 4 portions (about 5 cups) Per portion:  244 calories, 25 g protein, 6 g fat, 22 g carbohydrate, 714 mg sodium

MINTED BLUEBERRY FRUIT SALAD
 

	Creamy Mint Dressing (recipe follows)
	8 ounces fresh or frozen blueberries (about 1-3/4 cups)
	1 large peach, pitted and sliced
	1/2 large cantaloupe, cut into bite-sized pieces (about 2 cups)
	1 head Boston or Bibb lettuce, torn into bite-size pieces (about 3 cups)   In a medium bowl place Creamy Mint dressing.  Stir in blueberries, sliced peach and cantaloupe.  Allow fruit to marinate for at least 30 minutes. To serve:  Place lettuce in a large serving bowl; top with marinated fruit and dressing; toss gently and serve immediately. Yield:  4 servings (about 6 cups)   Creamy Mint Dressing
	1/4 to 1/2 cup fresh mint leaves
	1/4 cup vegetable oil
	1/4 cup lime juice
	2 tablespoons sugar
	1/2 teaspoon grated lime peel
	1/2 teaspoon salt In a small bowl or measuring cup combine all dressing ingredients until well blended.

Yield:  about 1/2 cup
 

TROPICAL BLUEBERRY, PINEAPPLE AND JALAPEÑO SALAD
 

	2  pounds blueberries, fresh or (partially thawed) frozen
	2  pounds pineapple, chunks fresh or canned
	1/2 cup rum or 2 tablespoons rum extract
	3 tablespoons chopped fresh jalapeño peppers
	2 tablespoons grated lime peel
	1/2 teaspoon hot pepper sauce

Combine blueberries, pineapple, rum, jalapeño peppers, lime peel and pepper sauce; mix well.

Serve on a bed of mixed salad greens, if desired.

Yield:  12 servings

Blueberry Salsa Salad

	1 large fresh orange
	2 cups fresh blueberries*
	2 medium sized green or red eating apples, diced
	½ cup chopped sweet onion
	2 tablespoons chopped cilantro
	1/3 cup Regina Red Wine Vinegar
	3 TBS apple juice
	2 TBS extra-virgin olive oil
	2 TBS granulated sugar
	¼ teaspoon salt
	2 bags (5 oz each) spring mix (salad blend of tender baby greens)
	1 container (16 oz) low fat cottage cheese or one container (4 oz) crumbled Gorgonzola cheese
	Cracked black pepper for garnish, optional

Peel and section orange then cut sections into small pieces; place in a large bowl.  Stir in blueberries, apples onion and cilantro.  In small bowl, whisk vinegar, apple juice, oil, sugar and salt.  Pour dressing over blueberry mixture, stirring gently to coat; let stand 10 min.  Arrange spring mix salad on 6 salad plates.  With slotted spoon, spoon blueberry mixture over salad greens.  Evenly spoon dressing remaining in bowl over salads.  Top each salad with cottage cheese.  Sprinkle with cracked pepper, if desired.  Makes 6 accompaniment servings. 

 * If frozen blueberries are substituted, thaw and drain before using. 

Blueberry Walnut Wild Rice Salad

	¾ cup coarsely chopped California walnuts
	1 pint blueberries (2 cups)
	¼ teaspoon sugar
	1/8 teaspoon salt
	1/8 teaspoon freshly ground black pepper
	1 teaspoon freshly chopped tarragon
	1-1/2 cups wild rice, cooked and cooled
	6 ounces cooked turkey or chicken breast, cut into strips or chunks

Dressing:

	Juice of one orange (1/2 cup)
	2 Tablespoons champagne or white wine vinegar
	1 Tablespoon chopped flat leaf parsley
	2 teaspoons fresh thyme leaves
	(optional) 1 Tablespoon walnut oil

To Serve:

	1 head butter lettuce
	1 additional orange, peeled & cut into segments

Preheat oven to 350 degrees F.  Place walnuts on a sheet pan and bake for 5-7 minutes, until lightly toasted.  Set aside to cool.  Wash and drain blueberries, removing any stems.  Turn berries into a large bowl.  Add sugar, salt, pepper and tarragon.  Toss to coat.  Let stand 15 minutes.  Add wild rice, turkey and walnuts.  In a small bowl combine the orange juice, vinegar, parsley, thyme (and oil, if using).  Pour over blueberry mixture and mix well.  Divide butter lettuce and orange segments among 4 plates.  Top each with ¼ cup of the blueberry walnut salad mixture.  Serve at room temperature. 

Notes: may be made 2 hours ahead.  If you wish to prepare salad further in advance, simply mix in walnuts 15 minutes before serving.

Nutrient content per serving: 370 calories, 16 grams of fat, 1.5 grams of saturated fat, 24 grams of protein, 115 milligrams of sodium and 6 grams of fiber.

CREAMY SMOKED TURKEY AND PEACH-BLUEBERRY SALAD

	1/2 cup light mayonnaise
	1/2 cup plain low-fat yogurt
	1/4 cup orange marmalade
	2 teaspoons fresh lemon juice
	1/2 teaspoon ground black pepper
	3 medium peaches (about 1 pound), cut in wedges (about 3 cups)
	1 pint blueberries
	2 cups cubed smoked turkey (about 8 ounces)

In a bowl, combine mayonnaise, yogurt, marmalade, lemon juice and pepper.  Add peach slices, blueberries and turkey; toss until well coated. Serve on lettuce leaves, if desired.

 Yield: 8 cups

Per 1 cup portion: 155 calories, 7 g protein, 6 g fat, 19 g carbohydrate

BLUEBERRY AND GOAT CHEESE SALAD

	4 cups mixed salad greens
	3 to 4 ounces goat cheese or other soft cheese
	1 cup fresh blueberries
	1/2 cup pecans or walnuts*
	1/4 cup prepared Italian or balsamic dressing

Arrange greens on four salad plates, dividing evenly. Slice or shape goat cheese to form four rounds; arrange in center of each plate.  Sprinkle blueberries and pecans on greens.  Drizzle dressing over salads.

 YIELD: 4 portions

* To crisp nuts and bring out their full flavor, toast them in a 300º F oven for about 5 minutes.

BLUEBERRY-MANGO COLADA SALAD

Preparation: 10 minutes

	2 cups fresh blueberries
	2 mangos, peeled, seeded and sliced (about 1-3/4 cups)
	1/4 cup frozen piña colada mix, thawed
	1 tablespoon dark rum (optional)

In a large bowl, combine blueberries, mangos, piña colada mix and rum. Into 4 martini glasses or dessert dishes, spoon fruit mixture, dividing evenly. Garnish with blueberries, mango slices and thin lime slices threaded onto long toothpicks, if desired.

 YIELD: 4 portions

 (Per Portion)

SALMON AND BLUEBERRY SALAD WITH RED ONION VINAIGRETTE

	1 medium-sized red onion, thinly sliced in half rings
	1/4 cup Regina red wine vinegar
	1 teaspoon sugar
	1 teaspoon salt, divided
	1/4 teaspoon ground black pepper, divided
	3 tablespoons olive oil, divided
	1-1/2 pounds salmon fillet, cut crosswise in 4 portions
	6 cups lettuce leaves in bite-sized pieces
	1 cup fresh blueberries

In a microwaveable cup, combine onion, red wine vinegar, sugar, 1/2 teaspoon of the salt and 1/8 teaspoon of the pepper; cover loosely with plastic wrap; microwave on high power for 1 minute. Let stand, stirring occasionally, until onions turn pink, about 15 minutes. Meanwhile, preheat grill or broiler. Brush 1 tablespoon of the olive oil on both sides of the salmon fillets; sprinkle with remaining 1/2 teaspoon salt and 1/8 teaspoon pepper. Grill or broil salmon, skin side down, until just cooked through, about 6 minutes. Divide lettuce leaves among 4 dinner plates; place salmon in the center. With a slotted spoon, remove onions from vinegar; scatter onions, along with the blueberries, over and around the fish. Whisk remaining 2 tablespoons of the olive oil into the vinegar mixture; drizzle vinaigrette over salmon.

YIELD: 4 portions