Cherokee Tribal Food Distribution Program

Blueberry Dumplings

Blueberry Dumplings

Nutrition info on blueberries:
Often labeled a "superfood," the blueberry is bursting with nutrients, many of which are classified as antioxidants and phytochemicals.Much of the power of blueberries lies in their colors. The deep-blue hue comes from anthocyanin, a phytochemical whose abilities may help protect the body from heart disease and Type 2 diabetes, offering cancer-fighting benefits, promote gut health and reduce inflammation. Research also suggests regularly eating blueberries may improve memory and delay age-related cognitive decline.
A one-cup serving of blueberries contains 25% of the recommended daily value for vitamin C and 4 grams of dietary fiber, but only 80 calories. Plus, blueberries are juicy fruits, which means they contain mostly water. That high water content makes them great for weight loss or maintenance because they fill you up quickly without a lot of calories.
Servings 10


  • 1 lb bag of frozen blueberries
  • 2 cups bakery mix
  • cup water
  • ½ cup sugar


  • Put the blueberries in a pot with sugar and 3 cups of water. Cook for approximately 10 minutes on medium heat (or until it has thickened up a bit).
  • In a separate bowl, mix bakery mix and ½ cup of water and mix until all the large clumps are dissolved.
  • When your blueberry mix comes to a boil, put a large tbsp of the dumpling mix into the blueberries.
  • Continue to put dumplings into mixture until the top of the mixture is covered in dumplings.
  • Cook an additional 8 minutes or until dumplings are fluffy.


Amount per serving
calories 157
total fat 3.4g 5%
saturated fat 0g 0%
cholesterol 0mg 0%
sodium 350mg 14%
total carbohydrates 30g 11%
dietary fiber 2.9g 11%
total sugars 16g
protein 2.1g
calcium 62mg 5%
iron 1mg 6%
potassium 28mg 1%

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