By posting this recipe I am entering a recipe contest sponsored by Wild Blueberries and am eligible to win prizes associated with the contest. I was not compensated for my time.
Tis the season to kick off your holiday meal planning! And this year it’s time to Go Wild!
I hope this holiday wild blueberries recipe will inspire you to add a little “healthy blue” to your holiday meals! Check out this mole sauce made with wild blueberries and stay tuned for some additional ways how to add them to your seasonal foods! You can this wild blueberry sauce on your favorite chicken or turkey holiday meal or a delicious seasonal veggie bowl!
Wild blueberries have lots of added health benefits to their garden variety blueberry cousins. Here are just a few extra bonuses that you will get:
- They have a more Intense and incredible delicious flavor of tart and sweet than regular blueberries because they grow wild and are genetically diverse. These berries grow wild in Maine and Eastern Canada with lots of plants intertwined growing natively over fields called barrens. Their history unique and special because they have been native there for 10,000 years.
- Cultivated blueberries are wonderful for our health and packed with nutrition but did you realize that because of wild blueberries’ genetic diversity and their rich skins that they have even twice the antioxidants to benefit your health? That makes them even more beneficial in promoting gut health, diabetes, cancer and brain health!
- Wild Blueberries are bursting at the seams with additional nutrition. Just 1 cup has 8 times the mineral manganese, almost 75% more fiber and 30% less sugar than the garden variety of blueberries.
- Because most wild blueberries are frozen at the place where they are harvested, these potent little berries have their nutrition and taste locked-in. Individually quick frozen is nature’s pause button.
Where to Get Wild Blueberries?
You can find Wild Blueberries in the frozen fruit section of your local grocery store. Make sure the package says “Wild.”
With so many recipes using wild blueberries in a sweet way, I wanted to highlight how well they work with savory foods. I hope that this mole sauce will become a new recipe for your family not only for the holidays but all through the year!
Wild Blueberry Mole Sauce
In additional to sauce for meats this mole is so versatile, you can use it to top this veggie bowl! It is a great way to add some blue to your savory holiday dishes!
Makes 2 cups of sauce. 16 servings of 2 tablespoon each.
1 clove of garlic, chopped
1 tablespoon olive oil
1/2 teaspoon cayenne pepper
3 tablespoon chili powder
1 1/2 cups frozen wild blueberries
1/2 ounce semi-sweet baking chocolate
1/2 cup chopped purple onion
1/3 cup pumpkin seeds
1 tortilla chopped into small squares
A few sprinkles of water if necessary
Salt and pepper to taste
Sample Holiday Menu Idea
Roasted Chicken or Turkey Served with Wild Blueberry Mole Sauce
Baked Sweet Potatoes
Sauteed Greens Topped with Toasted Pecans
Cranberry Sauce (I used a few Red Grape Tomatoes instead so you can get an idea how pretty red will be on your plate!)
Wild Blueberry Veggie Bowl
This recipe featuring Wild Blueberry Mole is the ultimate bowl to celebrate the ingredients that grew wild in the Americans and were eaten by Indians thousands of years ago! Wild blueberries, fall squash, poblano peppers, quinoa and chocolate! This dish was made from the peppers and butternut squash from our garden! You can also find these, onions and spinach at your local farmers’ markets! Leftover turkey would be great used in these also! It makes a great supper or lunch!
Makes 4 servings.
1 medium butternut squash
2 large poblano peppers
1/2 cup of quinoa
2 cups baby spinach, washed well
Salt to taste
Batch of Southwestern Tofu (see recipe below)
Grated white cheddar (if desired)
Make Southwestern Tofu according to directions below. Preheat oven to 425 degrees. Peel, seed and chop butternut squash in 1/2 inch by 1/2 inch pieces. Slice in half and seed poblano peppers. Chop them in 1/2 inch pieces. Place squash and peppers on a cookie sheet. Drizzle with olive oil and sprinkle with salt. Roast about 15 minutes until vegetables get soft and start to brown. Turning around every 5 minutes. Take out and allow to cool. Rinse quinoa in a sieve to remove saponins (a soap that occurs naturally on the outside of quinoa that protects it from insects). In a medium saucepan, add one cup of water and quinoa and cook it just to boiling and turn down heat to low. Cook for about 15 minutes until the liquid has almost dissolved and take it off the stove to allow it to steam a little more. In bowls, divide the quinoa, spinach, roasted vegetables, tofu and spinach. Top with 1-2 tablespoon of Wild Blueberry Mole Sauce.
If you don’t want to use tofu, try tempeh or plant meat/seitan. This marinade also works well with seafood and meat but cooking time would be different.
Makes about 4 servings
2 tablespoon lime juice
1 tablespoon olive oil
1 teaspoon chili powder
1 teaspoon cumin, ground in a mortar and pestle
1/2 teaspoon garlic powder
Salt to taste
1 box of extra firm tofu
Preheat oven to 425 degrees. In a 9 inch glass baking pan, add marinade ingredients. Cube tofu in 1/2 inch by 1/2 inch pieces and add to marinade. Bake tofu in oven turning every 5 minutes for about 15 minutes until tofu starts to brown and get crisp and marinade absorbs into it.
Go Wild This Holiday Season! Get your wild blueberries & start cooking! As a registered dietitian nutritionist in Asheville, I love helping my clients find foods that they love to benefit their health. Stay tuned with more tasty ideas by signing up for the Vine Ripe Nutrition blog or Fresh Off the Vine newsletter. There is lots more fun to come for the holiday season!