Monday, August 13, 2018


Tis the season.....for berries, especially blueberries!!! With flavors that range from mildly sweet to tart and tangy, blueberries are nutritional stars bursting with nutrition and flavor . This is the time to eat blueberries because they are at their best. The blueberry season can last from May through October. In New Hampshire, July is prime picking time.

Blueberries have been called a “super” food for so many reasons. Want to retain your memory? Lower your risk factors for some cancers? How about a great natural source of antioxidants for optimum health? Research in Canada and the USA supports evidence that blueberries are powerful disease fighters. Blueberries have been ranked number one in antioxidant activity over 40 other tested fruits and vegetables.

We now know that blueberries are one of the best sources of antioxidants, substances that can slow the aging process and reduce cell damage that can lead to cancer, according to the American Institute for Cancer Research. Blueberries are a particularly rich source of antioxidants called anthocyanins (also contained in apples, grapes, blackberries, radishes, and red cabbage). Several studies suggest anthocyanins discourage blood clots from forming, warding off heart attacks. They also appear to improve night vision and to slow macular degeneration by strengthening tiny blood vessels in the back of the eye. Blueberries have also been associated with improving short term memory loss, promoting urinary tract health, improved metabolism of glucose (type of sugar), and reducing the risk of some types of cancers.

For just 40 calories in a ½-cup serving, blueberries offer a great lineup of nutrients like potassium and iron, as well as being a an excellent source of Vitamin C. And let’s not forget that blueberries also provide dietary fiber, two grams in each ½-cup serving which equals the amount of fiber in a slice of whole wheat bread so make sure to take the whole family blueberry picking this summer.


1 - 6 ounce container non-fat blueberry yogurt
(Try Greek for a thicker consistency!)
1/2 cup apple juice
1/3 cup fresh or frozen blueberries
1/3 cup frozen sliced peaches
5-6 ice cubes


1. Place yogurt, apple juice, blueberries and peaches in blender.
2. Add ice cubes.
3. Blend ingredients until smooth.
4. Serve immediately

Makes 2 servings.

Courtesy of Oregon Blueberry Commission , US Highbush Blueberry Council, American Cancer Institute for Research, and USDA

Wednesday, August 8, 2018

Summer Mango, Black Bean & Corn Salsa

Salsa has traditionally been made with a combination of tomatoes, onions, cilantro, and spice from chili peppers. This type of salsa has usually been used in Mexican dishes and as a dip for chips. 

Many people enjoy salsa on:

  • Sweet Potato or Corn Chips
  • Turkey or Beef Burgers 
  • Baked or Sweet potatoes 
  • Stuffed Peppers
  • Eggs 
  • Tacos/Burritos/Quesadillas 
  • Mix in with tuna
  • Green Salads
  • Pork Chops 

Health Benefits of Salsa: 
  • Easy and tasty way to add an extra serving of fruits/vegetables to your diet 
  • Provides a wide range of antioxidants, vitamins, natural phytochemicals, fiber, protein, and potassium
  • Adds flavor without the sodium as long as it is prepared low sodium
Why cut the sodium?
Sodium is a mineral that is naturally found in foods and is also added to some foods. Sodium plays an important role maintaining fluid balance in the body.

Limiting dietary sodium has been associated with improved blood pressure and heart health. Reduced sodium diet may help to prevent the build up of excess fluid in the body.

Did you know?
Processed and restaurant foods account for 70% of adults’ dietary sodium intake. Salt added during home cooking only account for 5-6% of daily sodium intake.

Prep: 10min
Total Time: 10min
Servings: 12

·    1 ½ cup low sodium corn
     15 ounces low sodium black beans
1 medium mango, cubed
¼ onion, chopped
¼ cup cilantro, minced
2 Tbs lime juice
1 tsp garlic salt
¼ tsp ground cumin

·     In a large bowl mix all the ingredient together
Refrigerate salsa for at least one hour to let the flavors blend
Serve as a dip or on top of your favorite dishes

Nutrient Analysis of Recipe:
Serving Size: ¼ cup
Calories: 70
Sat. Fat: 0g
Sodium: 314mg
Carbohydrate: 14g
Sugars: 6g
Fiber: 2g
Protein: 3g