BLUBERRIES TAKE THE LEAD!

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. In fact, eating a cup of blueberries a day reduces risk factors for cardiovascular disease -- according to a new study. ... New findings published in the American Journal of Clinical Nutrition show that eating 150g (about 1 cup) of blueberries daily reduces the risk of cardiovascular disease by up to 15 percent.

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.

BLUEBERRY SMOOTHIE

INGREDIENTS:
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

DIRECTIONS:

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

"HEALTHY" LEMON BLUEBERRY COFFEE CAKE

1 1/2 cups all-purpose flour                     ¾-1 cup oat flour or quick oats

1 3/4 teaspoons baking powder               2 tablespoons butter, softened

¼ cup nonfat plain Greek yogurt             ¼- ½  cup honey

2 large eggs                                             2 teaspoons vanilla extract

1/2 cup nonfat milk                                  1 tablespoon lemon zest

2 cups blueberries                                           or 1 teaspoon lemon extract                                           

TOPPING

2 tablespoons sugar

3 tablespoons all-purpose flour

1 tablespoon oat flour or quick oats

2 tablespoons butter, melted

Pecans or walnuts (optional)

DIRECTIONS:

Preheat oven to 350º. Spray a 9-inch spring form pan or 8 X 8 inch square pan with non-stick cooking spray with flour.

Prepare crumb topping and set  aside. CRUMB TOPPING: In a small bowl, combine sugar, flour, oat flour and butter. Mix until mixture is crumbly.

In a small bowl, whisk together flour, oat flour (if you use more honey then use 1 cup oats instead of ¾ cup) and baking powder and set aside. In a large bowl, beat butter, eggs, honey, vanilla and milk. Mix in lemon zest or extract. Add flour mixture and mix just until combine. Stir in blueberries.

Spread batter evenly into prepared pan. Sprinkle with crumb topping.

Bake at 350º for 45 minutes or conventional bake for 25 minutes or until a toothpick inserted into the center comes out clean. Cool 10 minutes, then run a knife around the edge and remove ring. Cool completely before serving. (Unless you would rather eat it hot even though the cake doesn’t cut as well.)

Nutrition for 12 servings: Calories: 200, Total Fat: 5g, Saturated Fat: 2.8g, Sodium: 60mg, Carb: 30g, Fiber: 2g, Sugars: 12g (includes fruit and milk sugar), Protein: 10g, Potassium: 246mg

EDAMAME SALAD

A sweet and tangy combination of protein-filled beans and flavorful veggies. This salad tastes better when left refrigerated overnight or longer but can be eaten immediately.

Ingredients

2 cups shelled edamame (green soybeans)

2 cups cooked chickpeas, low or no sodium

1/3 cup minced red onion

1/3 cup minced red bell pepper

1/3 cup minced carrot

1/4 cup sunflower seeds

1/4 cup dried cranberries

10 halved grape tomatoes

DRESSING 

1/4 cup olive oil

1/3 cup honey

1/3 cup apple cider vinegar

2 tablespoons mayonnaise, olive oil or reduced fat

1/4 teaspoon celery seed, or more to taste

1/8 teaspoon cayenne pepper, or more to taste

Directions

Mix edamame, chickpeas, red onion, red bell pepper, carrot, sunflower seeds, tomatoes, dried cranberries, olive oil, honey, vinegar, mayonnaise, celery salt, and cayenne pepper together in a large bowl.

Serving: 1/2 cup = Calories: 142, Sodium: 70 mg, Saturated Fat: 1 g; Added Sugar: 1g; Dietary Fiber: 3g; Carbohydrate: 11g