Today we are featuring our third Pick Your Own (PYO) meal, a Blueberry Dutch Baby. The Thames River Melons blueberry bushes are in full production at this point in the season. This recipe is a delicious breakfast or dessert option that incorporates these in-season blueberries, plus it’s high in protein thanks to the 8 eggs, whole wheat flour, and whole milk that it contains. Keep us in mind when sourcing your eggs, as we have fresh eggs for purchase in our on-farm market.

An important recipe note: the key to the success of this recipe is a very hot skillet and oven.

Please tag us on Instagram (@thamesrivermelons) if you try this recipe!

*Serves 8

Ingredients

8 Thames River Melons eggs

2- 2.5 cups Thames River Melons blueberries

1 cup whole milk or 2% milk

5 tbsp butter

1/3 cup of Thames River Melons honey, granulated sugar, or maple syrup

1 cup all-purpose flour

*we used whole wheat to increase the protein and fibre content

*another option is to use half all-purpose and half whole wheat

2 tsp of vanilla

2 tsp of cinnamon

1 tsp salt

The juice of half a lemon and the zest of one lemon

Optional, confectioners sugar to dust

Instructions

1. Preheat the oven to 450°F. Over low/medium heat on the stovetop, place a 12 inch cast iron skillet while you prepare the batter. As noted above, a very hot oven is key to the success of this recipe!

2. Melt three tablespoons of butter in the skillet, then transfer to a blender.

3. In the blender, add the milk, flour, eggs, sweetener of choice (honey/sugar/maple syrup), vanilla, salt, cinnamon, lemon juice + zest, and mix on medium for 30-40 seconds or until smooth. Do not overblend!

4. Turn the heat up to medium-high and put the remaining butter in the skillet. Let the butter melt, add the blueberries, and give the skillet a shake.

5. Once the blueberries are bubbling, pour the batter over them and transfer the skillet to the oven right away. Bake until the Dutch baby is puffed and golden, about 15 to 18 minutes, depending on the oven.

6. Remove the skillet from the oven, and dust with confectioners sugar, if you wish or zest the remaining of the lemon peel. Cut and serve with more maple syrup.

Cost

In total, the cost of PYO blueberries is $4.25 and 8 farm fresh eggs is $4.

PYO blueberries are $4.25/lb and a dozen eggs are $6.00.

Nutritional Density

1 cup of blueberries provides 2.6 grams of fibre and 9.7 milligrams of vitamin C (1).

Protein per serving of this dish is 10 grams (6.3g from eggs, 2.6g from whole wheat flour, and 1g from whole milk).

6.3 grams of protein per 1 large egg, therefore 1 serving contains 6.3 grams (1).
20.8 grams of protein per 1 cup of whole wheat flour, therefore. 1 serving has 2.6 grams of protein from the flour (1).
8.1 grams of protein per 1 cup of whole milk and 1 serving has 1 gram of protein (1).

Fun Fact: anthocyanin is an antioxidant that gives blueberries their blue colour. Oxidation is a chemical reaction that damages our cells (2). Antioxidants like the ones found in blueberries, can help mitigate this by reducing the damage (2).

Storage

The Dutch baby will keep in the fridge for 2 days, but it is best eaten right after baking!

Modifications

This recipe may be modified to suit your needs.

You may use frozen berries instead of fresh.

You may use all-purpose flour instead of whole wheat, or half and half.

As far as sweetener, you may use any of the suggested or if you are trying to reduce your sugar intake you may use none at all, as the blueberries provide sweetness.

Recipe photographed by dietetic interns Lexie Nobbs and Lise Wolyniuk. Recipe derived and modified from Alexandra's Kitchen (https://alexandracooks.com)and photographed by dietetic interns Lexie Nobbs and Lise Wolyniuk, and reviewed by Alex Chesney, RD

References:

Health Canada. (2023). Canadian Nutrient File. Government of Canada. Retrieved July 24, 2024, from https://food-nutrition.canada.ca/cnf-fce/newSearch.
Pruteanu, L. L., Bailey, D. S., Grădinaru, A. C., & Jäntschi, L. (2023). The Biochemistry and Effectiveness of Antioxidants in Food, Fruits, and Marine Algae. Antioxidants (Basel, Switzerland), 12(4), 860. https://doi.org/10.3390/antiox12040860