Makes about 2 dozen bars.

Note: From Judy Malmon, baker-owner of Cooqi in St. Paul. Malmon sells a ready-made gluten-free flour mix in her store. "If you can't get to us, you can use any commercially available gluten-free flour mix, but make sure that it contains xanthan gum," she said. "If it doesn't, add 3/4 teaspoon xanthan gum to 1 2/3 cup flour mix." Her easy-to-make flour mix formula, below, yields 3 cups, of which 1 2/3 cups gets used in the recipe. Malmon also recommends McCann's Irish Oats (available in most supermarkets), which are grown and processed separately from wheat crops; for those concerned with using oats, Malmon suggests substituting 1 cup quinoa flakes.

For flour mix

• 2 c. rice and/or bean flours

• 1 c. tapioca or potato starch

• 1 1/2 tsp. xanthan gum

For bars

• 2/3 c. quinoa flakes

• 1 1/4 c. sugar, divided

• 3/4 tsp. cinnamon, divided

• 1/4 tsp. salt

• 3/4 c. (1 1/2 sticks) unsalted butter, at room temperature and cut into small dices

• 3 c. fresh blueberries

• 1 1/2 c. fresh raspberries

• Zest of 1/2 orange (about 1 to 2 tsp.)

• 1 tbsp. freshly squeezed orange juice

• Canola spray for pan

Directions

Preheat oven to 350 degrees. Generously spray a 9- by 13-inch baking pan with canola spray. In a medium mixing bowl, combine 12/3 cups gluten-free flour mix, oats, quinoa flakes, 1 cup sugar, 1/2 teaspoon cinnamon and salt.

Using your hands (or a pastry blender), press butter into dry ingredients until mixture has a crumbly, meal-like texture. Divide mixture in half. Reserve half and evenly press other half into bottom of prepared baking pan. Bake 13 to 15 minutes, until mixture has solidified but not started to turn brown. Remove from oven to a wire rack and cool.

Meanwhile, in a double boiler over gently simmering water, combine remaining 1/4 cup sugar, cornstarch (or tapioca starch) and remaining 1/4 teaspoon cinnamon.

Add blueberries, raspberries, orange zest and orange juice and gently stir to coat berries with other ingredients. Cook for 8 to 10 minutes, stirring frequently, until blueberries are soft and raspberries have become saucelike.

Pick up ball and crumble it, a little at a time, between your fingers over top of spread fruit (if you find yourself with too-large chunks, break them up with a fork).

Return pan to oven and bake an additional 35 to 40 minutes, until fruit appears bubbly and streusel topping is slightly browned. Remove to a wire rack and cool completely. Cut bars and store in an airtight container.

Nutrition information per serving:

Calories186Fat7 gSodium37 mgSaturated fat4 g

Carbohydrates30 gCalcium15 mg

Diabetic exchanges per serving: 1 bread/starch, 1 other carb, 1½ fat.

Serves 4.

Note: From chef Scott Rosenbaum of Wilde Roast Cafe in Minneapolis. "When I was growing up in Nebraska, my granddad would make these when we would spend the weekend with him," said Rosenbaum. "They're so good we would eat them plain off the griddle, with lots of butter and maybe a little sorghum molasses." Rosenbaum suggests preparing the batter the night before and refrigerating it in a tightly sealed container. "That way the cornmeal softens a bit more," he said. "Although they're just fine if you use the batter right away, they'll have a nice little crunch. That's why the recipe calls for boiling water, because it begins that softening process."

• 1/2 c. flour

• 3 tsp. baking powder

• 1/2 tsp. salt

• 1 tbsp. sugar

• 1/2 c. boiling water

• 1/4 c. milk

• 4 tbsp. (1/2 stick) unsalted butter, melted

• 1 c. fresh blueberries

Directions

Preheat griddle over medium-high heat (350 degrees if using an electric griddle). In a small bowl, whisk together flour and baking powder and reserve.

In a large bowl, stir together cornmeal, salt and sugar. Add boiling water, stir and let stand 5 minutes. Stir in milk, butter and egg. Add flour mixture and stir until smooth.

Pour batter onto a hot griddle. Sprinkle pancakes with blueberries and cook until pancake is bubbly all over and edges are crisp. Turn pancakes and cook an additional 2 minutes, until pancake is golden brown. Serve with butter and pure maple syrup.

Calories283Fat14 gSodium686 mg

Carbohydrates36 gSaturated fat8 gCalcium236 mg

Protein6 gCholesterol85 mgDietary fiber2 g

Diabetic exchanges per serving: 2½ bread/starch, 3 fat.

Serves about 20.

• Unsalted butter for ramekins

• 6 egg yolks

• 1 1/2 tsp. freshly minced tarragon

• 3 tbsp. plus 1 tsp. honey

• 6 egg whites

• 3/4 c. plus 1 tbsp. cake flour, sifted

• 2/3 c. plus 1 tbsp. polenta cornmeal (not instant)

• 5 tbsp. unsalted butter, melted

• 1 qt. (4 c.) fresh blueberries

Directions

In a large bowl using an electric mixer on high speed, whip egg yolks and tarragon until smooth and well-aerated.

Meanwhile, in a small saucepan over medium heat, bring honey to a boil. Remove from heat and allow bubbling to subside. Reduce mixer speed to low and add honey to egg mixture in a steady stream until well-incorporated. Return mixer to high speed and whip until mixture doubles in volume. Gently transfer mixture to a large mixing bowl and reserve.

In a large, clean mixing bowl, using an electric mixer on high speed, whip egg whites and sugar to soft peaks. Fold flour, cornmeal and a third of egg whites into egg yolk mixture. When well-incorporated, carefully fold in remaining egg whites. Fold in melted butter. Fold in blueberries.

Fill each ramekin nearly full, place ramekins on a baking sheet and bake until a toothpick inserted in center of cake comes out clean, approximately 20 minutes. Remove from oven and allow cakes to rest for 2 minutes.

Run a paring knife around edge of each cake and turn cakes out onto a wire rack to cool completely. Serve with sweetened whipped cream or your favorite ice cream.

Calories137Fat5 gSodium20 mg

Carbohydrates21 gSaturated fat3 gCalcium12 mg

Protein3 gCholesterol72 gDietary fiber1 g

Diabetic exchanges per serving: 1 bread/starch, ½ other carb, 1 fat.

Serves 4.

• 4 boneless, skinless chicken breasts

• Olive oil for grill

• Salt and freshly ground black pepper

• 1/2 c. blueberry vinaigrette (see recipe on T7), plus extra for grilling

• 1 large head of romaine lettuce, shredded

• 3/4 c. blueberries

• 8 to 10 strawberries, sliced

• 1/2 c. shredded aged gouda

Directions

Prepare grill. Rinse chicken breasts under cold running water, then drain and blot dry with paper towels. When ready to grill, brush grill grate with olive oil. Season chicken breasts with salt and pepper and arrange breasts in same direction on hot grate.

When ready to serve, toss lettuce with vinaigrette in a large salad bowl. Arrange almonds, blueberries, strawberries, cheese and chicken breast on lettuce, season with salt and pepper and serve.

Serves 1.

Note: From barista Nicole Kaplan of Good Day Cafe in Golden Valley. "Any day when it's hot outside, this smoothie is a huge hit," said Kaplan. A few tips: When it comes to smoothies, frozen berries outperform fresh ones ("A fresh berry makes for a goopy smoothie," Kaplan said). And when it comes to yogurt, fat-free might be healthier, but plain yogurt gives smoothies a much richer consistency.

• 1 c. freshly squeezed orange juice

• 1/4 c. plain yogurt

• 3 to 4 frozen strawberries, stems removed

• 12 frozen raspberries

• 12 frozen blueberries

Directions

Place orange juice, yogurt, honey, strawberries, raspberries and blueberries into a blender and blend on medium speed for about 30 seconds, until mixture has a smooth, creamy texture. Pour into a glass and serve immediately.

Note: From chef Mike Grossmann of Yum! Kitchen and Bakery in St. Louis Park. Don't cook? Grossmann sells bottles of his vinaigrette at the restaurant.

• 1/4 c. champagne vinegar

• 1/4 vanilla bean

• 1/4 c. honey

• 1 c. blueberries

• 1 medium shallot, diced

• 2 1/2 tsp. kosher salt

• 1 1/2 tsp. Dijon mustard

• 1/2 tsp. lemon zest

• 1/4 tsp. black pepper

• 1 c. corn oil

• 1 tbsp. shredded fresh mint

Directions

Pour vinegar into a small saucepan over medium heat. Split vanilla bean. Scrape seeds into vinegar and add vanilla bean to vinegar. Bring to a boil.

Reduce heat to low and reduce vinegar/vanilla mixture by half. Remove (and discard) bean, cool mixture and reserve.

With blender on low speed, slowly drizzle oils into blender until smooth. Stir in mint. Transfer vinaigrette to an airtight jar and refrigerate at least 2 hours before using. Vinaigrette may be refrigerated for up to 2 weeks; shake before using.

Nutrition information per serving of 2 tablespoons:

Calories132Fat14 gSodium130 mg

Carbohydrates3 gSaturated fat2 gCalcium1 mg

Protein1 gCholesterol0 mgDietary fiber9 g

Makes about 1 cup.

Note: From chef/owner Vincent Francoual of Vincent in Minneapolis. Francoual serves this appealing summer sauce over roast duck or chicken. Adding the butter, "or monter au beurre as we say in Paris -- which is incorporating small dices of butter by whisking it into the sauce without letting it separate -- is much easier to do than people think," he said.

• 1/2 pint blueberries

• 1 c. Beaujolais red wine

• 1 tsp. honey

• 4 tbsp. ( 1/2 stick) butter, cut into small dices

Directions

In a medium saucepan over medium heat, combine blueberries, wine and honey, and bring to a boil. Reduce heat and simmer until mixture is reduced by two-thirds. Stir in brandy and pass sauce through a fine-mesh sieve, pressing well to let most of berry flesh go through mesh.

Return sauce to saucepan (discarding solids) and bring to a simmer. Whisk in butter, one dice at a time, without letting butter separate.

Nutrition information per serving of 2 tablespoons:

Carbohydrates4 gSaturated fat7 gCalcium7 mg

Protein0 gCholesterol30 mgDietary fiber0 g