One of the best ways to get more of nature's healthiest superfoods into your daily diet is to "think frozen." Frozen fruits and vegetables retain their nutritional value just as well as fresh. And when it comes to taste, one superfood is a freezer superstar: blueberries.

These delicious little blue powerhouses have superior antioxidant capacity compared with other fruits and veggies -- and they're available year-round in your grocer's freezer. Stock up and turn your own freezer into a daily source of health-promoting superfood. — Family Features

Tandoori Chicken Sticks with Blueberry Fig Sauce

Serves 4 as entr�e or 12 as an appetizer

1� pounds boneless, skinless chicken breast

1 package Tandoori Tikka or Tandoori Chicken marinade

� cup lowfat plain yogurt

2/3 cup frozen blueberries

� cup blueberry jam

� cup chopped fresh figs (or substitute pears)

� teaspoon orange zest

2/3 cup cooked red lentils

� teaspoon salt

� teaspoon pepper

� teaspoon powdered coriander

1 tablespoon oil or cooking spray

Skewers

Chop chicken into bite-sized chunks.

Stir together Tandoori Tikka and yogurt in medium bowl and add chicken. Cover and let marinate for at least one hour.

Sauce: Stir together blueberries and jam in a small saucepan. Rinse and chop figs. Add figs and orange zest. Cook sauce, stirring until it just comes to a simmer. Remove from heat; cool slightly. Add lentils and season with salt, pepper and coriander.

Preheat oven to 425 degrees F. Remove chicken from marinade and drain in a colander. Place chicken pieces in an oiled 11-by-13-inch glass baking dish, without allowing them to touch.

Roast eight to 10 minutes until done. Place chicken on skewers. Serve with the Ricotta Wild Blueberry Dip. Traditionally accompanied by rice as an entr�e.

Nutritional information per serving: 123 calories, 1g fat, 130mg sodium, 14g carbohydrates, 1g fiber, 14g protein, 30mg cholesterol

Veggies with Ricotta Wild Blueberry Dip

Serves 1

2 stalks celery

3 carrots

� cup part-skim ricotta (or cream cheese)

1 ounce crumbled Gorgonzola

1 tablespoon blueberry juice

1 pinch grated orange peel

Freshly ground pepper

� cup fresh blueberries

Wash celery and carrots and cut into sticks. Mix ricotta and Gorgonzola with blueberry juice. Season with grated orange peel and pepper. Gently stir in blueberries and place in bowl for dipping.

Nutritional information per serving: 351 calories, 17g protein, 14g fat, 43g carbohydrates, 737mg sodium, 44mg cholesterol