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

The Case for Frozen

It is a common belief that fresh produce is more nutritious than frozen, however, this is not necessarily true.  It is easy to assume that fresh produce is always the best choice, but in some cases, frozen fruits and veggies may give you more bang for your buck.  A wide variety of fruits and vegetables provides a range of nutrients such as Vitamin C an antioxidant used in the formation of collagen, a protein that leads to healthy nails, hair, and skin, minerals such as calcium that support the structure of our bones and teeth, and fiber which helps regulate the body's use of sugars, helping to keep hunger in check.  In other words, they are a really important part of keeping our bodies functioning properly.  What you might not know is that you can get the same benefits from eating frozen produce as you can from fresh. 

How Does Fresh Become Frozen?

Studies investigating fresh produce have determined fresh produce is frequently picked before peak ripeness a time when they are most nutritious before being packaged, stored, transported, and then stored again. The process of freezing itself does actually not alter the nutritional value. It is during the steps prior to freezing, particularly blanching, and storage that loss of vitamins and minerals may occur.  Blanching is a cooking process in which a food briefly cooking in boiling water, and then plunged into iced water halt the cooking process.  As a pre-freezing process, blanching is used to prevent changes in color, flavor, and nutrition during frozen storage. However, this treatment can cause the minimal loss of certain water-soluble vitamins. In general, since fruits are more sensitive to heat, they are rarely undergo the blanching treatment.  Interestingly, some frozen fruits are enhanced with vitamin C during the packaging process to prevent browning. 

What are the Benefits of Frozen Produce?

·       Frozen produce is a great, healthy alternative to fresh, and still have  a considerable amount of nutrition.

·       Price is also a factor between fresh and frozen produce. For those shopping on a budget, frozen produce may be more cost-effective. 

·       Fresh produce has a much shorter shelf life than their frozen alternatives. If you are going to use the produce promptly, fresh is a good choice. However, to reduce the risk of spoilage and waste, frozen is a safe bet. 

·       The availability of produce is limited and fresh-picked produce is not always an option year round.  Freezing retains freshness of fruits and vegetables for long periods, making them available well beyond the normal season.  

Dairy Free Tropical Citrus Smoothie:

Yield: 1, 16 oz serving

Ingredients:

½ cups frozen bananas

¼ cup frozen pineapple

¼ cup frozen mangoes

¼ cup frozen apples

¾ cup almond milk

Directions 

Combine all ingredients in blender. Blend on high until smooth

Staying Healthy During Social Distancing

 The last few weeks have been a stressful and uncertain time. We have all experienced a huge disruption in our lives and daily habits/schedules. We are working and attending school from home. This may be causing us to eat more “comfort” foods, stray from exercise routines, log more screen time, and vary sleep schedules.

So, what can we do to maintain our health?

Sleep Habits

The first and most important step we can take is to maintain quality sleep schedules. Sleep is a crucial activity that allows our bodies to recover from daily wear and tear we experience. Sleep also prevents chronic inflammation that can decrease the function of our immune systems. Here are some tips to help maintain a sleep schedule:

• Set an alarm-continue to wake up at the same time every day

• Follow a schedule-complete work tasks or school assignments at consistent times

• Limit screen time before bed-eliminate electronic use at least 1-hour before bedtime

Physical Activity
Even if we do not have a daily exercise routine, social distancing has interrupted routine daily activity. Physical activity helps our mental health by improving mood and reducing stress. Physical activity is key to maintaining our health during this stressful time. Daily activity supports a healthy diet and helps to prevent chronic diseases such as diabetes, heart disease, and cancer. Regular activity also promotes better quality and length of sleep. A simple stroll or run in the neighborhood or a hike in the woods (please make sure to follow social distancing rules) can help to replace a typical daily activity routine. Here is a list of other family-friendly activities to keep everyone active and healthy during this time:

• Have a dance party
• Hide and Seek
• Tag
• Ride bicycles
• Yoga
• Make chores fun (sing and dance)
• In-home scavenger hunt
• Jump rope

Eating Habits 

Although most of us are working from home, meals from scratch every day may be time-consuming. In addition to our work, we must assist with homeschooling our children requiring us to work longer hours each day. Access to healthy staple foods may be limited. When possible choose nutritious shelf-stable options:

• Whole-grain bread, pasta, rice, cereals, and tortillas

• Fruits, vegetables, and beans/legumes that are fresh, frozen, or low sodium and sugar-free canned options

• Choose longer-lasting fresh produce, like apples, oranges, celery, potatoes, and onions.

• Make sure to wash all fresh produce (Visit the CDC website for food safety tips: https://www.cdc.gov/foodsafety/index.html)

• Low sodium canned/jar pasta sauces, salsas, soups, and broths

• Salt-free seasonings, dried herbs, and spices

• Low-fat or non-fat dairy products such as yogurt, milk (check “best/sell by” dates), and non-refrigerated options

• Protein options such as low-sodium canned chicken, tuna, nuts/nut butters, and seeds

To reduce time in the grocery store, spend time organizing the grocery list according to the store layout, planning meals, and creating healthy recipes that utilize shelf-stable items. When creating recipes, consider substitutions for unavailable items. Try to make one-pot meals like stews and soups that can be frozen and are simple to clean up. Enjoy family by focusing on mealtimes that include everyone in preparation and clean up.

For recipe ideas visit:
· The USDA: https://www.fns.usda.gov/tn/recipes-cacfp

· Team Nutrition: https://www.fns.usda.gov/tn/team-nutrition-recipes

· Cooking Matters: https://cookingmatters.org/recipes

· Eating Well: http://www.eatingwell.com/article/7677536/3-ingredient-pantry-dinners/

· Taste of Home: https://www.tasteofhome.com/


References

http://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389 https://nutrition.org/making-health-and-nutrition-a-priority-during-the-coronavirus-covid-19-pandemic/