Many of my summer lunches tend to be produce-oriented. As the options for fruits and vegetables increase in late July and August, I choose my meals based on a couple key questions. One, do I want a cold or warm dish? Two, how filling do I want the dish to be? As it is just past the midpoint of July, I have a handful of produce options. One of these options is blueberries.
Typically, you may not think of blueberries as a key lunch component. However, I have incorporate blueberries into many a lunch dish. I quite often will have blueberry chutney with crackers or use blueberries as a salad topping, vinaigrette ingredient, or both! However, sometimes I want a lunch that is really simple to make and refreshing to eat. I find this to be especially true on a Monday after a weekend of indulgent eating.
On one of these days I revert to a favorite lunch of mine- yogurt and blueberries. There are a few things to note about this “dish”. It requires no cooking. There are only four ingredients. You probably could find something similar premade at your grocery store. Nonetheless, this is something I prefer to make myself, as I can control the ratio of ingredients and the calories.
For me there are a few key points to this recipe. First, plain Greek yogurt is essential. Greek yogurt has almost twice as much protein as regular yogurt, which makes it more filling. Second, plain Greek yogurt is lower in calories. (Read the label. I have found Greek yogurt with only 130 calories per cup. Other yogurts have over 200.) Third, the blueberries are the star of this dish. You will get much more fruit in this dish if you make your own. Finally, adding a little sweetener will remove some of the tartness from the yogurt and brighten the fruit flavor.
So, next Monday, or whenever you are needing a quick and light lunch, give this recipe a try.
- 1/2 cup plain Greek yogurt
- 1-1/2 tsp. brown sugar*
- 1 Tb. flax seed
- 3/4-1 cup blueberries
- Combine yogurt and brown sugar in a small bowl until thoroughly combined.
- Add flax seed and blueberries.
- Stir and enjoy!
- *If you prefer a different flavor, you could use honey or maple syrup.