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

ACAI BOWLS

 There are many food trends out there including acai bowls, the new craze. The acai berry has been known for its many health benefits, but its strongest benefit is definitely its taste. Acai is a delicious tropical fruit and when it comes served as a bowl, it makes waking up a whole lot easier. An acai bowl is basically a really thick smoothie that's been topped with oatmeal, fruit or peanut butter, and then you wolf it down with a spoon. After eating a bowl, you will not only feel happily full, you will have satisfied a sweet craving and done something that was good for you. Win win!!! You can purchase frozen or powdered acai berries. Here’s how to make an acai bowl with or without the acai.

 1. In a blender, add: 1 frozen banana, 1 cup berries (blueberries, strawberries or frozen acai), 1 peach or 1/2 pear

1 tablespoon of unsweetened cocoa, and 1 cup  of milk of choice

2. Add extra fiber (shredded zucchini, carrots, kale, spinach, etc.)

3. IF NEEDED, add extra sweet (2 tsp of honey or pure maple syrup)

4. Blend well and pour into a bowl.

5. Add toppings one or more of the following:

FRUIT SLICES: Strawberries, banana, mango or golden kiwi

SEEDS: Chia, pumpkin, flax or sunflower seeds

NUTS: Walnuts, cashews, almond slices or peanut butter

OTHER: Shredded coconut, mini chocolate chips, dried fruit

GRAINS: Oats, granola, other cereals, quinoa