First I would like to start by saying: "read the source luke". You may find Orchard lacking in documentation and examples, but because it is open source, pretty much everything you want to know can be found there.
You should use the BlogPostService, inject that into your controller to get the blog posts you want.
You can see it being used in several controllers within Orchard.Blogs:
- https://orchard.codeplex.com/SourceControl/latest#src/Orchard.Web/Modules/Orchard.Blogs/Controllers/BlogPostController.cs
- https://orchard.codeplex.com/SourceControl/latest#src/Orchard.Web/Modules/Orchard.Blogs/Controllers/BlogAdminController.cs
Check out the code in the BlogPostService to see how it works, it is a little confusing because blogs are content items with blog posts underneath them. If you want to learn about simpler querying of content items I would check out how the BlogService works, it is a little easier to get to grips with: