…and maybe with a Wild Blueberry Quinoa Breakfast Sundae Too!
Mother’s Day is around the corner, which means that husbands, sons, and daughters around the world are preparing to share some special affection, gratitude, and fondness for the moms and grandmothers in their lives.
For some, this means flowers and cards, a walk together, a family dinner, or a phone call from across a continent.For others, it triggers a yearning for the grand old tradition of breakfast-in-bed.While breakfast-in-bed may be old-fashioned, this doesn’t mean the food has to be!
Warm Tropical Wild Blueberry Quinoa Breakfast Sundae made with superfoods.
Photos courtesy of EA Stewart, The Spicy RD.
In fact, there are not a lot of moms we know who crave pancakes or waffles for breakfast anymore (no offence to pancakes and waffles, we just want something healthier). Most of the moms we know want something light and nourishing for breakfast, and ideally something that incorporates a superfood or two.
There’s a collection of truly inspiring recipe at Recipe ReDux.com, an online contest held earlier this year, which, by the way, generated 60 delightful Wild Blueberry concoctions from registered dietitians around the country. These recipes are guaranteed to give you food that’s not only creative, beautiful and delicious, but also wholesome – and we think that’s exactly what moms today are craving.
Our top pick for this Mother’s Day is an extraordinary Warm Tropical Wild Blueberry Quinoa Breakfast Sundae. This delightful creation comes from nutrition blogger EA Stewart in Del Mar, California. She’s a self described, home cook, mom of two, nutritionist, hiker, skier, outdoorsy type, who’s always trying to keep things fun and gluten free! EA, or “Spicy,” as she calls herself, says if she had to name her diet, it might be something like: Gluten-free Mediterranean Flexitarian Diet.Here is her recipe, which combines the best of two amazing superfoods:Wild Blueberries and Quinoa.
We like it not only because it’s nutritious and delicious, but because it’s relatively easy to make.
Total Time: 15 minutes Yield: 2 servings Calories per serving: 450 calories per serving
Maine or Canada meet the tropics in this nutrient packed breakfast sundae with wild blueberries, quinoa, coconut, and macadamia nuts. It’s a sundae you can feel virtuous about eating for breakfast!
Ingredients
2 cups frozen fresh wild blueberries
1 cup cooked quinoa
1 cup plain Greek Yogurt
3 tablespoons shredded unsweetened coconut
3 tablespoons chopped macadamia nuts
2 teaspoons virgin coconut oil
2 teaspoons coconut or brown sugar, optional
1 teaspoon ground ginger
Instructions
Heat a small saute pan over medium heat, and add chopped macadamia nuts and shredded coconut. Toss nuts and coconut together, stirring frequently to prevent from burning, until lightly browned, or about 4-5 minutes. Remove mixture from pan and allow to cool.
Heat coconut oil in the same saute pan over medium heat, then add frozen wild blueberries, and stir until mixture is bubbling. Turn down heat to medium, and add ginger and optional coconut/brown sugar to wild blueberry mixture and continue stirring for about 5-6 minutes, or until blueberry sauce has reduced and thickened. Remove from heat and set aside while you assemble sundaes.
Place 1/2 scoop each of warm cooked quinoa {you may make quinoa ahead of time and reheat before preparing sundaes} in 2 glasses/bowls/sundae dishes and top with 1 heaping tablespoon each of wild blueberry syrup mixture and nut/coconut mixture. Next, top each sundae with 1/2 cup Greek Yogurt, then divide remaining wild blueberry syrup and nuts/coconut and place on top of breakfast sundaes. Serve while still warm.
Notes: Naturally gluten-free and vegetarian, but could easily be made vegan by using a dairy free yogurt. Calories per serving determined using lowfat Greek yogurt and coconut sugar.
So, for Mother’s Day, give your mom a treat that will make her smile, but will also help her heart, body and mind!Enjoy.
Are quinoa, chia, wild blueberries and kale all they’re cracked up to be?
We recently had the pleasure of speaking with Regan Jones, a well-know registered dietitian and nutrition authority from Georgia who has strong opinions about healthy food, including the much talked about “superfoods.” Since 2008, Regan has been building an impressive portfolio of fun and interesting websites with recipes and content provided by dietitians, including HealthyAperture,TheRecipeReDux and RDs4Disclosure. As a leader in the world of nutrition, she’s also been featured in television and radio segments nationwide. We thought it would be interesting to hear her thoughts about the craze in “superfoods.” Are they all they’re cracked up to be? Should they be part of your daily diet? Here’s what Regan had to say.
What exactly is a superfood? What are the benefits of superfoods from a health perspective?
In general these foods are packed with nutrients and antioxidants and have a nutritional advantage over other foods. They may help you lose weight, boost your mood, lower your cholesterol, and they’re real foods, not overly processed foods meant to mimic the nutrient that they’re promoting.
Why do you believe superfoods are getting so much attention these days?
It’s a catch 22. People are always looking for a quick fix, and in many ways, superfoods are billed as the food to fix all that ails you. We know that healthy eating is more than just one food, but I do think it’s good for people to opt for foods that pack a lot of nutritional benefits.
What is driving the uptake in discussion/interest?
In our busy society where people are eating on the go and don’t make enough time for exercise, they’re desperate to lose weight and feel better. Eating a “superfood” is a way to feel as though you’re making an extra-healthy choice, beyond just opting for a salad over a burger. I also think the idea of adding something healthy to your diet rather than taking something away has a good psychological message. I support the idea of focusing on what’s good for you rather than avoiding what’s “bad.”
If asked to name 5 top “superfoods,” what would they be?
A lot of it depends on your definition of a “superfood.” Rather than focusing on trendy foods that come and go in popularity, I typically like to think of those foods that people are most familiar with, willing to consume, and that pack the most bang for their buck nutritionally. Foods like eggs for protein, beans for fiber, sweet potato for vitamin A, salmon for omega-3s and of course, wild blueberries for antioxidants.
How often does one have to consume superfoods for them to be beneficial?
I’d say daily or at least several times per week. But don’t go overboard and try to live just on superfoods … you need to incorporate them into a balanced diet.
Can you share some creative ideas for how to use superfoods like quinoa, chia, blueberries and kale?
Quinoa can be enjoyed at breakfast in a parfait with Greek yogurt or served warm topped with wild blueberries as an oatmeal replacement. You can also bake it into things like breakfast bars and use it in granola.
Wild Blueberriesare great cooked down into a sauce with a bit of water and balsamic vinegar as a topping over roasted pork.They can also be used to make chia blueberry seed jam to spread on toast. Mix them into yogurt and granola or throw them into a smoothie.
Kale can be used in smoothies, to make pesto, sliced into ribbons and mixed into things like tuna cakes and veggie burgers, sautéed with garlic, and wilted into soups and stews.
Chia can be mixed into baked goods, used to thicken smoothies, to make pudding, and added to salad dressings.
Are frozen fruits and vegetables just as good as fresh? I believe frozen is just as good and sometimes better. In the case of Wild Blueberries, since they’re picked and frozen at the peak of freshness, all the nutrients are locked in. Fresh may be picked at the right time but often loses nutrients during travel time and while sitting on store shelves. When choosing fresh, look for as local as possible.
It’s finally spring in Wild Blueberry land – although it may not feel like it just yet. And because we’re really tired of winter, we’ve decided to gear up for warmer weather with these delicious Wild Blueberry spring holiday recipes.
Whether you’re keeping kosher for Passover, or looking for a delicious dessert for your Easter table, we’ve got the perfect recipe for you. Check ‘em out below – and don’t forget to visit wildblueberries.com/recipes for even more ideas.
Wild Blueberry Quinoa Power Salad (Kosher for Passover)
Good news for everyone keeping Kosher this year – quinoa (the small protein-packed herb native to South America) has been deemed Kosher for Passover. While it’s not technically a grain, some worried previously that barley grains grown in close proximity could contaminate it. Those concerns have now been put to rest by the Kashrut Division of the Orthodox Union, so feel free to dig in to this delicious Wild Blueberry Quinoa Power Salad (created by Karmen Meyer of Nutrition Adventures) all week long!
Wild Blueberry-Quinoa Power Salad
Serves: 2
Ingredients: Salad: 1 cup butternut squash cubes 1 Tbsp. olive oil 1 tsp curry powder ½ cup quinoa, rinsed 1 cup chicken broth 1/3 cup red onion, finely diced 2 cups baby kale mix (or 1 cup finely chopped kale) ¾ Wild Blueberries, thawed and any liquid removed ½ cup walnuts, toasted and chopped Dressing: 1/2 Tbsp. olive oil 1/2 Tbsp. apple cider vinegar 1/8 tsp. curry powder 1/4 tsp. salt Pepper to taste Directions: 1. Preheat oven to 350 degrees. Spread butternut squash in an even layer on baking sheet, drizzle with olive oil and sprinkle with curry powder. Bake for 25 minutes or until squash can be easily pierced with a fork. 2. Meanwhile, add quinoa and chicken broth to a small saucepan and bring to a boil. Reduce heat to low, cover, and cook for about 18 minutes or until liquid is gone and quinoa can be easily fluffed with a fork. Remove pan from heat and allow to cool slightly, about 5 minutes. 3. In a large mixing bowl, combine roasted squash, red onion, and baby kale mix. Mix together, allowing the kale mix to wilt slightly. Add quinoa. 4. In a small bowl, mix together ingredients for the dressing. Pour over quinoa salad. Lightly mix in blueberries. 5. Serve warm or chilled. Store in refrigerator for up to one week.
Wild Blueberry Lemon Custards
Whether you observing the Easter Holiday as a prayerful religious observance or a more secular celebration of spring, don’t forget to add delicious Wild Blueberries to your family gathering. We absolutely love these Wild Blueberry Lemon Custards (from AnneMarie of Real Food Real Deals). They’re a simple and elegant dessert that’s sure to win over your guests.
Wild Blueberry Lemon Custards
Ingredients:
For the Custard:
2 eggs
¼ cup maple syrup
1 tsp. vanilla
⅛ tsp. salt
1 tsp. lemon zest
1¾ cup milk
For the Blueberry Sauce:
1 cup wild blueberries
1 tbs. maple syrup
1 tsp. white whole wheat flour or gluten-free flour
Instructions:
Preheat the oven to 325 degrees.
In a large bowl, whisk together the eggs, maple syrup, vanilla extract, salt, and lemon zest until evenly combined. You can use an electric mixer or whisk by hand.
Heat the milk in a small saucepan until nearly boiling (around 180 degrees).
Slowly whisk the hot milk into the egg mixture. Don’t pour the milk in too quickly or it will cook the eggs. Mix the ingredients well, then transfer the mixture to 4 ramekins or custard bowls (8 ounce size).
Prepare a water bath by placing a folded dish towel at the bottom of a 9×13 inch baking pan (or larger). The pan should be big enough so the ramekins aren’t touching the sides of the pan or each other. Place the ramekins on the dish towel in the baking dish and place the pan in the preheated oven. Pour hot tap water into the pan to a depth that goes halfway up the sides of the ramekins. This will keep the custard from burning.
Bake in the water bath until set (45 to 60 minutes). To see if the custards are done, gently shake one of the ramekins. When the center is quivery but no longer watery, remove them from the oven. It will probably take closer to 60 minutes, but start checking it at 45 minutes.
Cool the custards on a wire rack. Then cover and refrigerate until cold.
To make the blueberry sauce, cook the sauce ingredients in a small covered pan over low heat for 5 minutes. Stir every minute or so. Remove from the heat and let the sauce cool. (Makes ½ cup.)
To serve, place a tablespoon of blueberry sauce on top of each cold custard. Enjoy!
We recently challenged the members of the Recipe ReDux to create healthy recipes highlighting the unique flavor of Wild Blueberries. If you’re not familiar with the Recipe ReDux, it’s the first recipe challenge founded by registered dietitians and is moderated by three-food-savvy dietitians Regan Jones, Serena Ball and Deanna Segrave-Daly. The focus is on making delicious dishes healthier.
The winner of our Wild Blueberry Recipe ReDux Challenge is Gretchen Brown. She’ll spend a few days visiting the Wild Blueberry barrens in Maine this coming August, meet a few growers, experience the harvest first hand, and see how our super berry goes from field to table. Her incredible winning recipe Wild Blueberry & Champagne Sorbet is a delicious and special treat for any festive occasion. It was featured on, kumquat, Gretchen’s popular gluten-free blog devoted to the belief that gluten-free food can and should be easy to prepare, wholesome, and delicious enough for everyone.
As a registered dietitian, Gretchen spent most of her career working in elite professional test kitchens such as the one at Cooking Light magazine. Today she is a freelance recipe developer, food stylist, food writer, and food photographer. Most recently she published her first cookbook, Fast & Simple Gluten Free. Gretchen is a proud military wife and happy mommy to two young children.
Soon after notifying her she was the winner of the Wild Blueberry Recipe ReDux recipe challenge, we sat down with Gretchen to ask her how she gets inspired to create her delicious gluten free recipes, why she loves Wild Blueberries and what she’s looking forward to most after this long, cold winter.
What inspires you to create recipes? What’s your process?
My inspiration comes in many forms. Because I eat exclusively gluten-free, many times the inspiration comes from the memory of foods eaten in the past that I’d like to enjoy again as gluten-free. Many times it is foods I come across that I can’t eat because it contains gluten, so I make my own version. Others still are just things that sound good to me… flavor combinations and creations that are delicious, but have some element of health too!
What do you love most about being a food blogger?
I love the creative outlet it offers me for recipe development and food photography, and also the community of like-minded foodies that it has connected me to.
What tips have you learned from preparing recipes with Wild Blueberries that you’d like to share?
One of the best things about Wild Blueberries is that they are available year-round in the freezer section of your grocery store. Because they are frozen, some recipes (like a pie or muffin) may require thawing and draining the berries before using. Others you can throw the berries in frozen and use the cold fruit to your advantage… like my sorbet or a smoothie!
Why do you prefer to cook with Wild Blueberries versus regular cultivated blueberries? What makes Wild so special?
As I stated before, the availability is awesome. No worries about what season it is and if they’ll be at the store when you need them. But equally important is the impressive blueberry flavor that is packed in these little berries. You can almost taste the health benefits in each flavorful berry bite.
Tell us what you are looking forward to most when you visit the Wild Blueberry barrens this summer?
Firstly, I’ve never been to Maine, so I’m thrilled to visit the beautiful area. But mostly, I’m thrilled to see where these little berries are grown, how they’re harvested and maybe even pitch in to help… The experience is so exciting!
Speaking of summer, what’s your favorite warm weather activity?
I’m undoubtedly a beach lover. Last summer my little family of four trekked to the beach for a week of vacation. It was heaven. Playing in the sun, floating in the ocean, jumping waves with my kids, and eating great seafood is my ideal for an every summer trip. After this winter’s polar chill, I could certainly use it!
Congratulations Gretchen! We can’t wait to spend a few days with you in August.
In our last blog post, we shared some recipes from members of the Recipe ReDux who we challenged earlier this year to create healthy recipes highlighting the unique flavor of Wild Blueberries. The Recipe ReDux, founded by registered dietitians, is the first an only recipe challenge of its kind and its members focus on making delicious dishes healthier.
Last week we shared some of our favorite Wild Blueberry recipes created by this group of dietitian food writers including Wild Blueberry & Goat Cheese Hand Pies, Wild Blueberry Polenta with Grilled Onions and Sausageand more. You can see those recipes here.
Following are a few more creative and delicious recipes from the challenge. We hope you will try some of these recipes and let us know what you think.
Heidi from the blog Better Than Dorm Food came up with this creative use of Wild Blueberries that could top off any salad. As she describes her Wild Blueberry Balsamic Dressing, it’s a powerful punch when it comes to taste and antioxidants.
Jamie, who writes the blog Zest & Zeal, wrote in her post about how her two-and-a-half year old son is a real fan of this Wild Blueberry Cacao Smoothie, which combines the great taste of chocolate with Wild Blueberries.She likes that he can get some chocolate in without ending up with the dreaded “chocolate hands” – WIN-WIN!
How aboutGwen’s recipe for Lemon Ricotta & Wild Blueberry Tart with Walnut Gingersnap Cruston her blog Simply Healthy Family?Gwen is spot on when she writes how this rustic tart will be the star to any main dish you serve. She also talks about how wild berries are so special to her. She says, “Nothing compares. I cringe at the thought of how far most grocery store berries have traveled. In the words of Barbara Kingsolver, probably “further than most of us will ever travel on vacation in our lives“. Where’s the freshness in that?”
The weather will be warming up soon, but no excuse is needed to make up a bowl of this Wild Blueberry & Corn Salsafrom Lindsay of the blog The Lean Green Bean. This may just become your go to salsa recipe!
Wild Blueberries: Frozen for Peak Flavor and Nutrition
Most frozen vegetables and fruits (like Wild Blueberries) are frozen immediately after harvest, so all the goodness is locked in. Wild Blueberries, which are frozen fresh at harvest, are preserved at their peak and maintain their rich flavor and antioxidant goodness. They also maintain their shape, color, flavor and nutritional value in cooking and baking.
For more Wild Blueberry recipes, and additional research about their incredible health benefits, visit www.wildblueberries.com.
Earlier this year, the Wild Blueberry Association of North America challenged the members of the Recipe ReDux to create healthy recipes highlighting the unique flavor of wild blueberries. As the first and only recipe challenge founded by registered dietitians, The Recipe ReDux is focused on making delicious dishes healthier. Food-savvy dietitians Regan Jones, Serena Ball and Deanna Segrave-Daly – The Recipe ReDux Moderators – founded the group on the belief that healthier eating should always taste great. As the Latin term “redux” means to revisit or reinvent, the Recipe ReDux is reinventing healthy eating with a taste-first approach.
The grand prize winner of the Recipe ReDux challenge and two runner up winners will be announced March 10.
Following are a few of our favorite recipes from the challenge. We are thrilled with how enthusiastic and creative everyone was and how delicious the results have been. We hope you will try some of these recipes and let us know what you think.
Wild Blueberry & Goat Cheese Hand Pies from Danielle of Food Confidence from Danielle, a registered dietitian and nutritionist who blogs at Food Confidence.Danielle was excited to create a recipe for Wild Blueberries both because of their flavor and what she describes as “their awesome antioxidant and anti-inflammatory powers.”
Wild Blueberry Polenta with Grilled Onions and Sausage from Mireya of My Healthy Eating Habits created this savory dish – find the recipe here. Mireya is a graduate of the California Culinary Academy in San Francisco, and alumni of Le Cordon Bleu.She eats Wild Blueberries for their taste, health benefits, and low calories.
Who wouldn’t want to get up early or rush home from the gym to make thisWild Blueberry, Coconut and Ginger Smoothie? Recipe can be found on An Avocado Today blog. Rachael, a registered dietitian and certified diabetes educator out did herself with this one! While writing her blog post, she learned about the potential anti-cancer benefits of pterostilbene, a natural substance found in the skin of the fruit.
There is a good chance you will be asking for second servings if you make the recipe for this Wild Blueberry Lemon Cream Cheese PoundCake. Anne Danahy, the blogger behind Craving Something Healthy is a registered dietitian and nutritionist, who is passionate about teaching people how to take the science of nutrition and get it onto their plates. Danahy wrote “I actually don’t think desserts are half bad, as long as you keep an eye on how much you eat, AND you use healthy ingredients in your recipe. That’s why I was so excited to develop a dessert recipe using Wild Blueberries. They are one of the healthiest little fruits you can eat.”
Check back next week for more recipes from the RecipeReDux contest!
Wild Blueberries: Frozen for Peak Flavor and Nutrition
Most frozen vegetables and fruits (like Wild Blueberries) are frozen immediately after harvest, so all the goodness is locked in. Wild Blueberries, which are frozen fresh at harvest, are preserved at their peak and maintain their rich flavor and antioxidant goodness. They also maintain their shape, color, flavor and nutritional value in cooking and baking.
For more Wild Blueberry recipes, and additional research about their incredible health benefits, visit www.wildblueberries.com.
Eating right is important to every one’s health and wellness year-round. During the winter months, purchasing “fresh” produce can be limited. And if you do buy fresh, most likely many of the fruits and vegetables are out of season and have traveled thousands of miles to arrive at your local supermarket. This is when many people will turn to the freezer aisle, where ample amounts of healthy frozen fruits and vegetables are always available. The goal is to get people to turn to frozen fruit and vegetables all year round, especially frozen Wild Blueberries.
Unfortunately, frozen fruits and vegetables, have a bad rap and people committed to eating healthy don’t think buying frozen is cool despite the fact there is plenty of evidence that supports frozen is just as good as fresh.
For two decades, the U.S. Food and Drug Administration (FDA) has stated at a minimum, frozen fruits and vegetables are equivalent to fresh produce, and may exceed the fresh produce in certain circumstances.According to the FDA, frozen Wild Blueberries are just as nutritious as fresh and may even retain their nutritional value longer. They have other advantages, too:
•4-season availability
•Excellent value
•The same antioxidant goodness as fresh
•Quick and easy preparation
•Dependable quality, with no waste or spoiling
•No added sugars or preservatives
•Retain their taste, texture and shape in cooking
And more recently, a study by the University of Georgia funded by the Frozen Food Foundation revealed that the nutritional value — namely the amounts of Vitamin A, Vitamin C and folates — of many frozen fruits and vegetables are generally the same as the fresh version. And, that the nutritional value of some frozen fruits and vegetables was even greater than that of fresh.
The reason — as soon as a fruit or vegetable is harvested, it begins to lose nutrients, so depending on how long it takes to get to the consumer a lot of the nutritional value could be lost. Many fresh fruits and vegetables must travel great distances to reach a supermarket and then they sit in the display before being purchased where they may then sit in a home refrigerator for several days. During that time, the nutrients escape; even faster when the fruits and vegetables are exposed to heat and light. For more information on the study, visit here.
Frozen for Peak Flavor and Nutrition
Most frozen vegetables and fruits (like Wild Blueberries) are frozen immediately after harvest, so all the goodness is locked in. Wild Blueberries, which are frozen fresh at harvest, are preserved at their peak and maintain their rich flavor and antioxidant goodness.They also maintain their shape, color, flavor and nutritional value in cooking and baking.
According to Gene Lester, Ph.D., a plant physiologist at the USDA Agricultural Research Center in Weslaco, Texas frozen vegetables may be even more healthful than some of the fresh produce sold in supermarkets. Why? Fruits and vegetables chosen for freezing tend to be processed at their peak ripeness, a time when—as a general rule—they are most nutrient-packed.
Getting Your Fruits and Vegetables – Let Me Count the Ways
A study from the University of California – Davis published in 2013 in the online version of the Journal of Science of Food and Agriculture confirms that canned, fresh and frozen fruits and vegetables provide nutrients needed for a healthy diet, and exclusively consuming fresh fruits and vegetables ignores the nutritional benefits provided by canned products.
The 2005 Dietary Guidelines urge Americans to increase their fruit and vegetable intake regardless of type (canned, frozen, fresh and dried), yet Americans are far from meeting fruit and vegetable goals. In an article in Eating Well magazine from 2007, writer Rachael Moeller Gorman wrote “Americans typically eat only one-third of the recommended daily intake (three servings instead of nine) of fruits and vegetables, so if you’re in a bind, a vegetable in any form is better than no vegetable at all. “ http://www.eatingwell.com/
Easy Ways to get More Fruit in Your Family’s Daily Diet:
Making smoothies at home has increased in popularity as more and more Americans look to get healthier. It’s because smoothies are quick, nutritious and easy to take on the go for busy families. Frozen fruit like Wild Blueberries are a wonderful smoothie ingredient and reduce the need for ice. So, make your own smoothie (make one batch for the family or let each person make his/her own). Start with one or two types of frozen fruit: Wild Blueberries, strawberries, peaches, blackberries… If you want to add bananas add fresh or freeze overnight (tip – let a frozen banana sit at room temperature for 4-5 minutes before trying to peel). Add any combination of kale, peanut butter, honey, protein mix, chia seeds…. Add milk, almond milk, rice milk, or coconut milk.
Add to oatmeal and cereal
For a super kid-friendly dish use with pancakes or waffles for breakfast or dinner.
A nutritious and delicious dessert – combine a fruity sorbet with orange juice, banana, strawberries, and frozen Wild Blueberries.
New Research Shows Wild Blueberries Have Potential to Improve Heart Health
Wild Blueberries are already easy to love – but now there’s yet another reason to keep those tiny, delicious berries close to your heart. Researchers at the University of Reading (UK), the University of Dusseldorf (Germany) and the University of Northumbria (UK) have used state-of-the-art techniques to show that Wild Blueberries can improve vascular function in healthy men – that is – they’re good for your heart!
In their study, researchers learned that Wild Blueberries may help blood vessels to function better and remain healthier, meaning that the heart does not have to work as hard to circulate blood through the body. These findings are the first to link Wild Blueberry polyphenols, natural compounds that are abundant in Wild Blueberries, to improvements in vascular function in healthy men.
“For the first time, we have shown that Wild Blueberry consumption can improve endothelial function, which has been shown to be a highly sensitive marker for the overall cardiovascular risk of an individual,” said Dr. Ana Rodriguez-Mateos, PhD, from the Division of Cardiology, Pulmunology and Vascular Medicine at the University of Dusseldorf in Germany.Dr. Rodriguez-Mateos is first author of the study and a contributor to the annual Wild Blueberry Bar Harbor Research Summit.
“Importantly, even the lowest amount of Wild Blueberries tested in the study, equivalent to 3/4 cup of Wild Blueberries, was able to improve endothelial function,” noted Rodriguez-Mateos. That means that less than a cup a day of those Wild Blues (the amount, for instance, in a yummy breakfast smoothie) may be enough to help reduce your risk of cardiovascular disease. Talk about a delicious way to stay heart healthy!
And remember, not every blueberry is a Wild Blueberry.Wild Blueberries are smaller than regular cultivated blueberries, have a more intense blueberry flavor and have double the antioxidant capacity. They are available year-round in the grocer’s frozen fruit section – so don’t wait for summer to start stocking up. Try this easy Wild Blueberry Smoothie today!
Easy Wild Blueberry Smoothie
•3/4 cup frozen Wild Blueberries
•3/4 up vanilla or plain yogurt
•1 Tbsp honey (optional)
•3-4 ice cubes
Place all ingredients in a mixer and blend at high speed until smooth.Enjoy immediately.
For more Wild Blueberry recipes, and additional research about their incredible health benefits, visit www.wildblueberries.com.
A Conversation with SuperFoods Rx For Pregnancy author Dr. Steven Pratt
Wild Blueberries recently joined New York Times best-selling author (and
dad of 7) Dr. Steven Pratt, in New York City to help launch his new book
SuperFoods Rx for Pregnancy, The Right Choices for a Healthy, Smart
Super Baby. It’s fast becoming the ultimate nutrition and lifestyle guide
for a healthy baby and mom — starting before conception and continuing through the critical first months of a baby’s life. His book is full of great
examples of how some of his favorite Superfoods like Wild Blueberries
work their magic pre, during and post pregnancy to keep both
Mom and Baby healthy during this critical lifestage.
Following the New York City launch, we had an opportunity to sit down with Dr. Pratt and ask him a few questions about his new book. He gave us some great insights and is offering our Wild About Health readers a special giveaway — 10 individuals will be randomly selected to receive a signed copy of his new book. Simply answer this question at the designated time when we post it to Facebook: How do you enjoy Wild Blueberries each day?
What was your inspiration for Super Foods Rx for Pregnancy?
I speak a lot about longevity having written about the topic in my fourth book. The more I researched, I began to realize how little was written about pregnancy and its impact on longevity for the mother and the unborn child. I found that most people don’t really connect pregnancy and longevity but they should.
During pregnancy, the mother’s nutrition and lifestyle habits are either good or bad and if they’re not so good when she goes through menopause she has a much higher risk for diseases like diabetes, obesity, cancer and cardiovascular disease. If she makes the right nutritional choices pre, during and post pregnancy, her risk of developing these diseases are much lower as she goes through menopause.
And for the newborn, longevity really starts at preconception. Research seems to indicate that by age six months or so after birth, the mother has already established for her newborn either a lifetime of great health or one of illness depending on her nutritional and lifestyle choices.
When it comes to nutrition pre, during and post pregnancy what should Moms and Dads know?
Pre Pregnancy & Fertility: In at least 40% of cases males play a role in fertility “issues.” To help the sperm travel to the egg, the sperm is surrounded by an antioxidant-rich fluid. The more antioxidants in that fluid the better chance of survival and fertilization. Wild Blueberries are one of the highest antioxidant foods you can consume. And, most individuals don’t realize that nutrition and weight control play an important role in fertility. Being overweight is the single biggest problem for both men and women when it comes to fertility. Want-to-be parents who can get their weight under control prior to conception will have a healthier pregnancy and a healthier baby and potentially improve their chances of conception. Eating a diet rich in Wild Blueberries can help with weight management.
Wild blueberries can play two important roles in weight control: 1) provide fiber which fills us up prior to eating too many calories, and 2) as a prebiotic food (providing food for the health promoting bacteria in the GI tract which helps to control weight by not extracting every last calorie from a meal) which helps promote the growth of bacteria associated with a healthy immune system/healthy weight/ lower levels of body wide inflammation. It’s never too late and it’s never too early to start following a healthier nutrition lifestyle.
Pre Pregnancy and Detoxing: Phytonutrients – found in Wild Blueberries and dark honey – contain beneficial polyphenols that help moms and dads detoxify their bodies pre, during and post pregnancy. I’m not recommending a fad detox diet but a diet that contains polyphenol-rich foods like Wild Blueberries. These foods naturally trigger and rev up The Phase 2 Enzyme Systems in the body, which help eliminate toxins in a healthy way.
During Pregnancy: Fetal development is absolutely astonishing. There may be an hour or 15 minutes when the developing fetus needs crucial nutrients to ensure a positive pregnancy outcome. If the mother is deficient in any of those nutrients at that important moment of development there could be potential adverse effects. We used to think that the baby would always be able to draw what it needs from the mother but that’s not really true. In other words, if the mother is deficient in certain nutrients the baby will be too. Soon-to-be mothers need to eat plenty of healthy foods rich in phytonutrients, vitamins and minerals for their unborn children.
Post Pregnancy: If the mother is eating right, the breast milk is full of probiotic healthy bacteria for the baby. To ensure that this healthy probiotic bacteria survives and thrives in their breast milk, mothers need to eat a diet that contains prebiotic food. And Wild Blueberries are such a good prebiotic food — they stimulate the growth of probiotic bacteria in breast milk.
Why are Wild Blueberries on your Super Foods List for Pregnancy? What makes them so special?
There are several reasons I have Wild Blueberries listed as one of my Superfoods for pregnancy. Wild Blueberries help lower blood pressure. If a mother becomes pregnant and has high blood pressure it can create a multitude of adverse pregnancy outcomes. Secondly, the polyphenols in Wild Blueberries help control blood sugar. Whether an individual is pregnant or not if blood sugar goes up adverse events occur in the body. And in pregnancy if blood sugar rises there is a greater risk of complications. And finally, Wild Blueberries are also a prebiotic food – meaning they stimulate the growth and surviving ability of probiotic healthy bacteria in the GI tract. All through pregnancy, the mother should be eating Superfoods like Wild Blueberries to help get the GI tract bacteria primed, ready and healthy. During a vaginal delivery, the baby is dosed in that healthy bacteria and its immune system is off to a good start.
What are the best ways to get your Wild Blueberries?
My Super Baby Smoothie is one of the best ways to get Wild Blueberries into the diet and it’s a great way to start out the morning or have a quick snack in the late afternoon. And, I prefer to use frozen Wild Blueberries in my smoothies. They really are the perfect superfruit to throw in the blender. Wild Blueberries have a richer flavor than regular blueberries — the ones you find the in the produce section — and Wild Blueberries have twice the antioxidants and more fiber. Wild Blueberries are also incredibly convenient. You don’t have to worry about any spoilage because the freshness is frozen in. And Wild Blueberries are smaller – so per berry there is more skin and that’s where the most nutrients are.
Here’s a video where Dr. Pratt shows us how to make his Super Baby Smoothie.
You’re the dad of 7 children…Tell us a little bit about what being a father means to you.
At the end of the day, raising children is about the most important thing in life. As a parent, my ultimate goal is to provide the world with healthy kids who have a good moral code and can give back to the world and make it a better place to live. You want them to be good citizens of the world. Your biggest successes and biggest heartaches revolve around how your children do so you want to see them successful.
Where can you buy your book?
SuperFoods Rx for Pregnancy, The Right Choices for a Healthy, Smart Super Baby can be purchased at most major bookstores across the country. It can also be purchased on Amazon.
Dr. Steven Pratt, M.D., FACS, ABIHM, is a clinical assistant professor of opthalmology at the University of California, San Diego. He is the author of the New York Times bestselling SuperFoods Rx, and he has appeared on major national media including Today, The View, and Oprah. His books have been featured in the Wall Street Journal, O, Time, Newsweek, Men’s Health, Shape, Martha Stewart Living, and other publications.
Dorothy Klimis-Zacas, PhD is a Professor of Clinical Nutrition in the Department of Food Science and Human Nutrition at the University of Maine’s School of Food and Agriculture. She has been there for 25 years.
In 2001, she began studying Wild Blueberries, because they are an excellent source of manganese, a trace mineral that plays an important role in bone development and other body functions. In fact, the special smaller Wild Blueberries contain 200% of the daily recommended value of manganese per cup, six times more than even regular blueberries. Since 2001, Klimis-Zacas has published numerous research studies both on manganese in Health and Disease and the role of Wild Blueberries on Cardiovascular Disease and the Metabolic Syndrome.
Recently, she was part of a research team that revealed that Wild Blueberries promote better gastrointestinal and digestive health, a significant finding due to gut health’s key role in overall immune system health.
In the study, researchers found that humans and animals fed a diet of Wild Blueberries showed an increase in bacteria beneficial to overall gut health. Researchers attribute the increase in the beneficial bacteria to the potential of Wild Blueberry components to act as prebiotics. Prebiotics are plant substances that promote the growth beneficial bacteria in the digestive tract.
We recently sat down with Dorothy to learn more about why she finds working with Wild Blueberries so fulfilling and what she enjoys doing outside the lab.
Wild About Health: What is most rewarding about your work?
Dorothy: You are the first to know about a topic, which nobody else has explored. The discovery of it is very exciting. One day is not the same as the other in the lab, and there is no fear that you will get bored. Also I believe that sharing knowledge and experience with students or younger colleagues, will one day have a multiplier effect and may translate in breakthroughs to improve health.
I consider my colleagues in the U.S. and abroad (fellow scientists) and my students as part of my extended family and consider myself fortunate to have met them and collaborate with them.
Wild About Health: Why do you like doing studies with Wild Blueberries?
Dorothy: When we first started, there was no research published in this area. It was an uncharted field. I was one of the few first scientists who began working with the berry. The early studies we conducted on the role of Wild Blueberries and vascular function were crucial because they documented the important beneficial effects of Wild Blueberries and prompted other scientists to explore their role in other diseases.
I continued, because I am learning and challenged daily with new questions. There are so much we still do not know and so many new areas to be studied such as the metabolic fate of the bioactive compounds, the function on health of specific bioactives in Wild Blueberries and many others.
Wild About Health: What is on the horizon? Goals for the future?
Dorothy: I will be more and more involved with the Slow Food Movement http://www.slowfood.com and introduce my model from “Farm to Healthy Body”. This model extends the present model from “Farm to Fork or Table” to what happens to food after it gets inside the body and how that in turn may promote health or predispose to disease. I have many plans, but nothing is defined yet. I hope to further develop this new model during my Sabbatical leave next spring at the University of Gastronomic Sciences, Pollenzo, Italy.
Wild About Health: If you magically had a bunch of free time and could learn one trade, what would it be? What would you make/do?
Dorothy: There are so many things I’m interested in, especially playing music. I already play the piano, but would play more. I also play the accordion and guitar and I am a trained soprano. My minor in college was in music.
Dorothy’s Wild Blueberry Sauce
As an added bonus, Dorothy shared a super simple and delicious recipe for a Wild Blueberry sauce she developed. She enjoys it over oatmeal, lemon yogurt, ice cream and salmon. Simple.
