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Homemade Blueberry Preserves

Serving size: 1 oz (Recipe makes 8 servings). 

Ingredients:
  • 3 cups unsweetened blueberries (frozen and thawed, or fresh)
  • 3/4 cup honey – local is best (you can use more or less depending on how tart your berries are)
  • 2 tablespoons lemon juice
  • 1 teaspoon lemon zest
Directions:
  1. Place the blueberries in a medium sized sauce pan and crush them with the back of a fork or using a potato masher.
  2. Add the honey, lemon juice, and lemon zest, then bring to a boil over medium-high heat. Stir frequently while the mixture boils for 15-20 minutes and it starts to thicken. The best way to test if it’s done is to put a spoonful in the freezer for 5 minutes. If it won’t easily pour off of the spoon when you remove it from the freezer, then it’s done.
  3. Skim off any foam, then ladle the jam into a sterilized jar.
  4.  Store tightly covered in the fridge for a couple of weeks or you can use canning methods tostore in a pantry for longer storage.
  5. Serve with 6oz of Greek yogurt (plain, nonfat).

Key Nutrient Facts:

Again, yogurt is a great probiotic (it has many beneficial live bacteria within it).
Blueberries are also prized for their antioxidants.

Calories: 230
Total Fat: 0.37g
Carbohydrates: 41g
Fructose: 15.8g (natural sugar found in fruits)
Glucose: 14.1g
Protein: 18g

Good source of Vitamin A and C, Calcium, and antioxidants.