Blue is the colour of super food

Frozen fresh wild blueberries are wildly different from regular blueberries you find in the produce section. The industry website states that they “pack more intense flavour into their tiny blue bodies than any other blueberry on this big blue planet – making them the blueberry of choice for anyone interested in cooking, baking, making smoothies and more”. Check out the claim and try this recipe from

Glazed Chicken  and Wild  Blueberry  Salad 

Ingredients for  4  servings: 

• 1  1/2  cups  (375  ml)  frozen  wild  blueberries 

• 7  Tbsp  (105  ml)  oil 

• 2  Tbsp  (30  ml)  sugar 

• 1/2  cup  (125  ml)  red  wine  vinegar 

• Juice  of  1/2  lemon 

• Salt 

• Pepper 

• 1/4  cup  (60  ml)  sunflower  seeds    

• 1  Tbsp  (15  ml)  medium-hot  mustard 

• 3  Tbsp  (45  ml)  maple  syrup 

• 4  chicken  filets  (approx.  6 oz  each) 

• 150  g  (5-6  oz)  romaine  lettuce 

• 225  g  (8  oz)  tomatoes 

• 1  avocado  (approx.  7 oz) 

• 1/2  cucumber  (approx.  8-9 oz) 


Preheat  oven  to  150°C  (300°  F).    To make the  dressing,  defrost 1/2  cup  wild  blueberries.    

Mix with  5 Tbsp  oil,  sugar,  scant  1/4  cup  vinegar  and  lemon  juice.  Season with  salt  and  pepper. Set aside. 

In  a  small  pan,  toast  the  sunflower  seeds  without  oil,  stirring  as  they  roast. Remove from pan  and  cool. 

In  a  small  pot,  combine  the  remaining  vinegar, 1  cup  wild  blueberries,  mustard  and  maple  syrup.  Simmer on  low  heat  for  approx.  10 minutes.  In the meantime, wash chicken and  pat dry. Season with salt and pepper. Heat 2  Tbsp  oil  in  a  pan. Sauté the meat at high heat for around 5 minutes, stirring  as  it  cooks. Pour the wild  blueberry  mixture  on  top  and  bake  for  around  10  minutes  in  the  oven  until  done. 

In the meantime, wash lettuce  and  spin  dry. Slice into bite-size pieces. Wash and slice tomatoes, peppers  and  cucumbers. Cut the avocado lengthwise, remove the  skin  and  pit  and  slice  into  thin  pieces.    

Remove the chicken from the oven and slice. Toss the salad with some of  the  dressing  and  transfer  to  deep  serving  bowls. Arrange the chicken and sunflower seeds  on  top  of  the  salad. Serve with the  rest  of  the  dressing  on  the side.

Nutritional value per serving: 

Calories:  530        

Protein:  34g 

Fat:  31g    

Carbohydrates:  25g