Frosted Blueberry-banana Soup is a delicious and healthy treat to serve on a hot day.

(ARA) – Summer is the time for backyard entertaining, whether it’s a simple sandwich lunch with a few friends or a patio party for the neighbors.

But besides the typical salads and meat on a grill, it’s a challenge to find new outdoor menu ideas that are easy, summery light and sure to delight your guests.

This summer, try a chilled fresh fruit soup. Fruit soups can be chunky or pureed, creamy or clear, sweet or savory — the variations are endless. Fruit soups originated in Europe and those treasured recipes came to America with the immigrants. It didn’t take long for creative cooks to realize that blueberries, which are native to North America, are an excellent ingredient in cold, refreshing fruit soups.

Blueberries also pack a powerful punch of good nutrition in a one-cup serving. They’re an excellent source of vitamin C and a good source of dietary fiber and manganese.

When shopping for blueberries, look for fresh berries that are firm, dry, plump and smooth-skinned. Keep them refrigerated, and use within 10 days of purchase. Blueberries are such an easy ingredient to work with — no peeling, cutting, pitting or chopping — a quick rinse and you’re ready to make soup. To learn more, visit www.blueberrycouncil.org.

Here are two cold fruit soup recipes you can serve at your next luncheon or summer gathering. They are low in fat and calories, so go ahead and ask for seconds:

Frosted Blueberry-banana Soup

Ingredients:
2 1/4 cups blueberries, divided
1 ripe banana, roughly chopped
1 1/2 cups ice
1/2 cup milk
1/2 cup vanilla frozen yogurt
2 teaspoons sugar
1 teaspoon lemon juice

Directions:
In a blender, combine two cups of the blueberries, the banana, ice, milk, frozen yogurt, sugar and lemon juice; whirl until smooth. Into four soup bowls, pour soup, dividing equally. Scatter remaining 1/4 cup blueberries over soup. Top with small scoop of frozen yogurt, if desired. Serve immediately.

Serves: 4
Per serving: 131 calories, 3 grams protein, 28 grams carbohydrates, 2 grams fat (1 gram saturated fat)

Blueberry Orange Soup

Ingredients:
2 cups blueberries, fresh or frozen
3 cups orange juice
2 tablespoons light brown sugar
1/8 teaspoon cinnamon, ground
1 tablespoon cornstarch
1 tablespoon water
1/2 teaspoon grated orange peel
Buttermilk or plain yogurt

Directions:
In a saucepan bring blueberries, orange juice, brown sugar and cinnamon to a boil; stir to combine. Dissolve cornstarch with water; gradually stir into blueberry mixture. Cook and stir until clear and lightly thickened. Add the orange peel. Pour into a bowl; refrigerate overnight. Serve with buttermilk swirled in or top with a dollop of yogurt. Garnish with blueberries and mint, if desired.

Serves: 4
Per serving: 132 calories, 2 grams protein, 31 grams carbohydrates, 0 grams fat (1 gram saturated fat)

Courtesy of ARAcontent

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Blueberry-Mango Colada Salad

Blueberries are most abundant and least expensive in the summer, making it an ideal time to get your fill of these little blue gems. Stock the fridge and freezer with blueberries to make meals, snacks and desserts that are easy on the cook. Blueberries never need to be peeled, pitted, stemmed or chopped –just a quick rinse and they’re ready to eat or add to recipes.

Try these ideas for making quick, delicious salads that are enjoyable any time:

* Toss blueberries, chopped pineapple, jalapeno pepper and cilantro with lime juice and serve beside grilled chicken breasts.

* Stir blueberries into your favorite tuna salad and scoop onto baby spinach.

* Whirl vinaigrette salad dressing and blueberries in the blender until smooth and toss with green salads.

Blueberries are not only convenient, they also provide nutrients our bodies need every day. You can find more blueberry recipes and information at www.blueberrycouncil.org.

“Blueberry-Mango Colada Salad” is cool and fresh, boasting bright colors and sweet fruit flavors. With just three ingredients, this delicious salad is a snap to make. Spoon it into stemmed glasses and enjoy as a light fruit dessert. Another option is to serve with meat sizzling from the grill or with simple chicken sandwiches.

Blueberry-Mango Colada Salad

2 cups fresh blueberries
2 mangos, peeled, seeded and chopped (about 1-3/4 cups)
1/4 cup frozen pina colada mix, thawed

In a large bowl, toss blueberries, mangos and pina colada mix. Into four 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

Courtesy of ARAcontent

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(NC)-Create a simple, mouth-watering chutney with all the healthy goodness of wild blueberries for your holiday table. Use in place of your favourite relish – it’s ideal with roast turkey, duck, goose, pork, venison or broiled meats such as chicken and beef – as an accompaniment to a festive Thanksgiving or Christmas dinner or as a topping for turkey or chicken sandwiches. Or, serve as an appetizer by topping a small wheel of brie with chutney, bake in a 350?F (180?C) oven and serve with crackers or bread.

Wild blueberry chutney

Ingredients:

1/2 cup (125ml) raspberry vinegar

1 teaspoon minced lemon rind

1/2 cup (100g) sugar

Pinch of cayenne pepper

1 medium onion, minced

Pinch of salt

1/4 teaspoon fresh minced ginger

3 cups (450g) wild blueberries (fresh or frozen)

1/8 teaspoon ground cinnamon

1/4 cup (100g) cranberries (dried)

Combine the vinegar, sugar, onion, ginger, cinnamon, lemon, pepper and salt in a saucepan, bring to a boil and simmer 15 minutes. Add 1 cup (150g) of wild blueberries, and the cranberries. Simmer 20 minutes, stirring frequently. Add remaining 2 cups (300g) blueberries and simmer another 10 minutes. Yields about 1 cup. Additional recipes and more information are available at www.wildblueberries.com.

Credit: www.newscanada.com

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