When the yard gives you blueberries, make blueberry syrup!

My husband’s mother has a blueberry bush- and it produces more blueberries than one person may know what to do with it. Luckily, she knows how to make jams and other fun things. However, there are times when we visit and are sent home with a very large tub of blueberries which we put in the freezer until we can find a use for them.

Alas, I found that not only can I use them to make blueberry pancakes (typical mix, just add some blueberries in) but I can now use a LOT to make the syrup as well.

What you’ll need

2 Cups blueberries (any type, just make sure you get rid of the stems and wash them properly before using)

1/3rd Cup pure maple syrup (not the fake stuff if you want to make sure it is gluten free)

1 Small saucepan

What you’ll do

  1. Put the small saucepan on the stove over low to medium heat
  2. Put in the blueberries (especially if frozen) and let them get warm. Stir them around and gently squeeze their juices out.
  3. Once you feel you have most of the yummy juice squeezed out, add the maple syrup.

Now you have a mushy blueberry syrup. Please see below for the next steps I take:

Optional

  1. Use a strainer to remove the blueberries so you just have a syrup left. Pour that over your pancakes.
  2. If you haven’t made the pancakes yet, you can take the blueberries and put them into your batter. Double blueberry goodness!

Let me know what you think!

Julie Conant Wallace

UG Dietetics Student

Breakfast Burritos

I don’t know about you but for me, breakfast truly is the most important meal of the day. When I wake up, I’m starving- which makes sense since the word itself, breakfast, implies a break from fasting from the last meal (or late night snack for some of us). Breakfast or brunch, if you are enjoying the luxury of sleeping in, is a meal that can help propel you through the rest of the day so it’s important for this meal to be nutritious! Some, myself included, believe that breakfast should be the larger meal of the day instead of dinner- but I believe it based on personal preference.

And so, I am sharing a very simple breakfast burrito recipe that is probably very common and extremely easy to adapt to your personal taste.

Breakfast Burrito (Vegetarian)

This version is aimed to be a good source of protein, a source of healthy fats, and low in sugar. Remember to check food labels when grocery shopping if you want to watch the calories, etc. for each ingredient item below:

What you’ll need: 4 servings

  • 4 whole eggs (personal preference: organic, cage-free vegetarian with omega-3 or from a local farm)
  • 4 egg whites
  • 4 tortillas (gluten-free options are available such as rice or corn tortillas; personal preference is a flavored wrap tortilla such as habañero lime from Trader Joe’s)
  • 2 Tablespoons of chopped fresh cilantro
  • 4 oz. can of green chilies
  • 1/8 avocado slice for each burrito or 1 oz avocado, mushed, or guacamole
  • 1/2 Cup of shredded cheeses such as Cheddar, Monterey jack, etc.
  • 1/4 onion

Other options:

  • Plain, non-fat, yogurt (personal preference: greek yogurt) in place of sour cream
  • 1 Cup of fajita-style veggies: green and red peppers, serrano or poblano peppers, olives, mushrooms, spinach, or any vegetable you enjoy
  • Salsa to taste (tomatillo salsa also known as salsa verde, corn salsa, or even a mango peach salsa can add flavor to this dish)
  • Seasonings or herbs such as Adobo seasoning, cumin, pepper, or salt to taste.
  • 3 ounces of lean meat or lean sausage (just make sure to cook it through properly first!)

How to make:

  • With low to medium heat, warm up a medium sized skillet and spray with canola oil spray. If you do not have canola oil spray, just use the canola oil or 1 teaspoon of unsalted butter (personal preference is to use Smart Butter brand)
  • Chop or dice up vegetables to desired consistency and place in medium skillet on low to medium heat until warm- about 5 – 10 minutes for fresh vegetables.
  • In a bowl, you will combine the eggs (whole and whites), green chiles, onion, cilantro, any seasonings you would like such as Adobo seasoning and whisk.
  • Add the egg mixture to the vegetables, stirring until the eggs are cooked through like scrambled eggs.
  • While the eggs are cooking, heat up your tortillas as desired: some people like to put them on a place, put damp paper towels in between, and heat them in the microwave. Another option is to place them in the oven and bake them. You can also warm them up on a skillet.

That was simple! Enjoy and let me know how it turns out for you!

Julie Wallace

Nutrition/Dietetics Student

I claim no credit in this recipe- it’s just healthy ingredients thrown together by trial and error as all of my meals are if made at home. = )