Health & Nutrition Archives - Page 8 of 33

4 New Energy Bars that Pack a Nutritional Punch

Has anyone noticed the explosion of energy bars over the last few months? Maybe it’s just me (and my constant quest for healthy snacks for my 10-year-old), but there seems to be a whole new generation of bars coming on the market.

No longer the sugary, flour-based bars that resemble a soft cookie – the new energy bars are crunchy, chewy, nutritionally worthy, and satisfying. Whether you’re looking for ancient grains or no grains, nut-intensive or nut-free, soy-centric or soy free – there’s a bar out there for you. In fact, the new generation of bars is packed with plant-based protein and highly nutritious ingredients. Most of them are gluten-free, non-GMO, and organic. They’re also devoid of ingredients like artificial preservatives, colors, and mystery “flavors.”

Four new bars caught my attention recently for their high-value supercharged ingredients like whole nuts and whole seeds and three of them contain antioxidant-rich Wild Blueberries, which pack a nutritional punch and always get my vote.

Clif Bar – Wild Blueberry Almond Bar. Clif has outdone itself with this outrageously good Wild Blueberry Almond Bar. The taste, the crunch, the chewiness, and the exceptional ingredients, like almonds, currants, cashews, and Wild Blueberries make this a top choice of the new bars on the block. And with 5 grams of protein, 11 grams of sugar, and 4 grams of fiber, this bar can honestly claim to offer pure delicious energy. Find a convenient location to purchase this bar here.

Curate – Sweet & Tart Berry Bliss. This bar company claims to be in pursuit of brilliant combinations and I agree – almonds, quinoa, flaxseeds, pear puree, raspberry puree, chia seeds, and real Wild Blueberries. It’s a great combination and the company takes a culinary approach to making its bars, so they have a beautiful homemade look and feel to them. This bar not only looks and tastes great, but it has 4 grams of protein, 12 grams of sugar, and 3 grams of fiber. Find out where to find these yummy bars here.

Pure – Organic Wild Blueberry Bar. This bar calls itself “wildly amazing” and we agree! The cashew butter, dates, walnuts, and brown rice protein pack a good punch. The Wild Blueberries add intense blueberry flavor and antioxidants! This one is also certified organic, non-GMO, vegan, gluten-free, soy-free, and kosher. Wildly amazing, indeed! You can get these amazing bars right here.

Caveman Foods – Caveman Bars. Finally, we have Caveman Foods boldly reminding us that a Paleolithic diet – made up of nuts, seeds, fruit, vegetables and lean meats – is actually what our bodies are designed to eat. (These guys are actually making meat bars too.) I would have liked their Wild Blueberry Nut Bar even more if it had lived up to its ancestral promise and used the 10,000-year-old original blueberry – The Wild Blueberry. Instead, these Cavemen opted for cultivated blueberries, which don’t qualify as PALEO in my book.

Bottom line: When you’re shopping for an energy bar, check the ingredients and the nutritional panels closely. I always look for high protein and lowest possible sugar. And of course, I always ensure that I am truly getting Wild Blueberries. Because if you’re going to consume a blueberry, then you might as well make it a wild one!

Gluten-Free Wild Blueberry & White Chocolate Oatmeal Cups

I love muffins as much as the next person. But as breakfasts go, most of them don’t keep me full all morning like a hearty bowl of oatmeal does. That’s the beauty of these Wild Blueberry oatmeal cups. They’re as grab-and-go portable as a muffin but as satisfying and nutritious as a bowl of oats.

You can serve these oatmeal cups for breakfast or at snack time or (one of my favorite moves) pack them in your kids’ lunches for a sweet, filling treat.

Frozen fresh Wild Blueberries are tailor-made for oatmeal cups and muffins. Their small size means you’ll get more berry in each bite compared to regular blueberries. Their intense blue hue makes for a beautiful color. Plus, Wild Blueberries have twice the antioxidants and fiber of regular high-bush berries. Flash-frozen within 24 hours of harvest, they’re stocked right alongside the other frozen fruit in the grocery store.

The sweetness of the bananas and the Wild Blueberries in these oatmeal cups means you don’t have to add a lot of sweetener. I used just a quarter-cup of honey for a dozen oatmeal cups, but feel free to include even less. After making a few different variations of these, I decided on a whim to toss in a few tablespoons of white chocolate morsels I had in my baking cabinet. When I enlisted my family as taste testers, the white chocolate version was the hands-down winner!

These oatmeal cups are also gluten-free. Though oats don’t naturally contain gluten, they’re sometimes processed in the same facility as gluten-containing items. So choose oats labeled “gluten-free” if you’re avoiding it.

Colorful Allergy-Friendly Wild Blueberry Banana Hemp Smoothie Recipe

Kelly Roenicke, one of our “Wild Your Smoothie” Recipe contest winners, started writing her allergy-friendly recipe blog, The Pretty Bee: Allergy Friendly Eats, when her family was confronted with living and eating with multiple allergies. She told us her first son, now eight, was sensitive to gluten when he was young and had trouble with dairy and eggs. Today, he has outgrown some of his sensitivities and can eat eggs. Her younger son, aged four, is allergic to tree nuts and sesame seeds.

Kelly says she creates “family-tested,” delicious and nutritional allergy-friendly recipes that have a lot of flavor variety. “That’s important to me because when I started removing certain foods from my family’s diet I felt limited and preparing meals became more challenging. I really didn’t know where to turn, so I love that families can use my blog as a resource.”

When Kelly creates recipes, she keeps in mind the families out there who have multiple food allergies. Most of her recipes are free of the top 8 allergens – peanuts, tree nuts, milk, eggs, wheat, soy, fish and shellfish – plus sesame seeds because of her son’s allergy. “When they come to my blog, they tell me they are excited to find recipes that are delicious and easy to make with simple ingredients they can find in their local grocery store and safe for their family to enjoy.”

Here at Wild Blueberry headquarters we love smoothies and want to know what makes others just as passionate about them. So, we asked Kelly and here is what she said: “Smoothies have been a part of my diet for a long time – really since my first son was born because they were a convenient way to get the nutrition I needed especially while I was breastfeeding.” Now that her children are a little older, she says, “I love smoothies because they are easy and nutritious and a great way to start my family’s day. We typically drink smoothies for breakfast but we’ll have them as snacks, too. I drink them regularly and my older son really likes them. I love how they taste and that I can add different fruits and seeds like chia or hemp seeds which are allergy-friendly to add nutrition.”

We also wanted to know why Kelly considers frozen Wild Blueberries a great smoothie ingredient. “I’ve been a frozen Wild Blueberry fan for a while. I first bought them because they just sounded good. I was really surprised when I tasted them because the blueberry flavor is much stronger. Sometimes other frozen berries can be tart, but frozen Wild Blueberries add a nice sweetness to our smoothies. I also like frozen Wild Blueberries because I know I’m adding a lot of fiber to our smoothies and because of their great deep blue color I know they are rich in antioxidants. They really are a great source of nutrition for me and my boys. If I’m making a quick smoothie, I typically mix frozen Wild Blueberries, frozen pineapple and frozen mango. I love to use a mix of frozen fruits for my smoothies, especially in the winter I rely on frozen fruit because it’s more convenient.”

Kelly concluded our conversation by saying she was thrilled and honored that her smoothie was chosen. She also wanted to share some advice for anyone who hasn’t tried frozen Wild Blueberries. She said, “If you’re browsing the frozen food aisle – to pick up some frozen Wild Blueberries because they are worth seeking out because they are so delicious. You’ll be surprised by the strong blueberry flavor. This little fruit is great to add to any recipe but especially smoothies.”

Kelly Roenicke’s Colorful Wild Blueberry Banana Hemp Smoothie

Kelly told us she doesn’t enter a lot of recipe contests but when she heard the featured ingredient was frozen fresh Wild Blueberries she had to “throw my hat in the ring.” She said, “It was fun to create something with an ingredient that l love and use regularly.”

When she started thinking about the recipe to create for the contest, she decided she wanted to make an allergy-friendly smoothie that would be “a treat for the eyes and the taste buds.” A few months ago, she had made a smoothie with frozen Wild Blueberries and coconut milk and the result was a yummy smoothie with a light lavender color. She took it to the next level and ramped up the color fun in her smoothie by adding a pink bottom layer using blended frozen bananas and raspberries. To get the clearly delineated layers, Kelly says its important to make sure the raspberry layer is very thick and to work quickly to blend the Wild Blueberry layer and then pour it slowly into the glass in order to prevent it from blending with the first layer. To add nutrition – more healthy fats and proteins – to her smoothie recipe, Kelly topped it all off with hemp hearts. Not only is this smoothie delicious and fun but also it is naturally free of the top 8 allergens because of the ingredients she selected – frozen fruit, coconut milk and hemp seeds.

About Kelly:

Kelly Roenicke is a home cook and mom to two little boys with multiple food allergies and intolerances. In the past few years she has had to adapt the way that she cooks and bakes. She is passionate about allergy friendly cooking and baking, and believes that it can be fun and delicious, not bland and boring. Her blog is The Pretty Bee: Allergy Friendly Eats.

Kelly blogs to share allergy-friendly recipes with other families who might be struggling with food sensitivities. Her goal is to provide delicious and easy recipes that will help families with food sensitivities or allergies enjoy cooking and eating again.

Easy Kid-Friendly Wild Blueberry & Kefir Breakfast Smoothie

How did people feed their kids before smoothies came along? They are the perfect vehicle for the nutrients children need the most—like calcium, fiber, and vitamins—all blended up into a sweet, slurp-able package. I make smoothies for my two kids almost daily, especially for breakfast and those afterschool “I’m starving, Mom!” moments.

My freezer is always stocked with frozen fruit, ready to be tossed into the blender whenever we need it. Available in the freezer section right alongside other frozen fruit, Wild Blueberries are brimming with just-picked nutrition (they’re flash-frozen within 24 hours of harvest). They boast a gorgeously bright color that just pops, an intense taste that’s part-sweet, part-tang, and twice the antioxidants of regular cultivated blueberries.

Wild Blueberries are especially good for kids because not only do they deliver more than a quarter of the fiber per serving that kids need every day, but they’re also loaded with brain-building plant compounds. In a recent study, children ages 7-10 scored better on tests of memory and concentration, like remembering words from a list and ignoring distractions, after drinking a beverage made with Wild Blueberries. The researchers say it may be because of Wild Blueberries’ high concentration of anthocyanin, the pigment that makes the berries so blue.

I like using kefir in smoothies because it brings calcium and a special probiotic punch (kefir is a fermented milk drink usually stocked in the dairy section). For this smoothie, I added kid-favorite graham crackers to lend thickness and extra sweetness to balance the tang of the kefir. And because Wild Blueberries have such a vivid hue, a handful of fresh, iron-rich baby spinach just disappears into this drink.

I’m happy to report that from the very first sip, this smoothie instantly got the coveted double thumbs-up from both of my kids. Whether you blend up this nourishing smoothie before school or serve it at snack time, I hope you and your kids love it too!

3 Smoothie Making Tips + Healthy Wild Blueberry Thai Zinger Smoothie Recipe

Now that the winners of our “Wild Your Smoothie” Recipe Contest have been announced, we wanted to share a little more about each of our three winners. Here’s a conversation we recently had with our grand-prize winner, Emily Weeks, RDN, LD of Zen & Spice. She shares her nutrition philosophy, her tips for making amazing smoothies, and why she thinks frozen Wild Blueberries are the perfect start to any smoothie.

Tell us about your nutrition philosophy.

My blog Zen & Spice speaks to two aspects of my nutrition philosophy. The “Zen” part is about a balanced healthy life and speaks to an inner peace and mindfulness when it comes to eating. The “Spice” represents all the flavorful and nourishing recipes I like to create and share.

I’m a big advocate of intuitive eating, a practice that helps individuals become more attune to their body’s natural hunger signals as a way to more effectively attain and manage a healthy weight. It’s a non-dieting approach to eating. It means listening to and respecting your body and knowing that it needs adequate fuel. I encourage my readers to listen to how food makes them feel – does it give them energy or make them feel sluggish – and to honor those feelings. I also work with them to stop using food as a way to deal with issues like anxiety and to find alternative ways to take care of those feelings.

When did you start blogging? What got you started?

I’ve always had a big interest in food and a passion for cooking because I grew up in a family where my parents cooked everyday and we ate dinner every evening at the dinner table. I learned to help in the kitchen at an early age. In college, I majored in psychology and I wasn’t sure what to do until my father suggested combining my interest in food and psychology. I decided to pursue a nutrition degree and when I was a dietetic intern – I would take pictures of the food I was making and post on social media. People would ask me how I made it so then I started adding the recipe to my photos. That’s how the blog was born in 2013. Since then it has grown tremendously and I believe it’s because I create healthy, simple, attainable recipes with easily accessible ingredients. I’m always slightly modifying simple recipes to add in healthier ingredients that add fiber, vitamins and minerals.

Were you familiar with frozen Wild Blueberries before the “Wild Your Smoothie” Recipe Contest?

I discovered frozen Wild Blueberries about a year ago by accident. I ran out of my regular frozen fruit and picked up a random bag of frozen blueberries. When I opened the bag I saw that they were half the size of regular blueberries. I also discovered that they taste better and blend better. I’ve been buying them regularly ever since.

What are you most excited to see this summer in Maine?

Well I’ve never been to Maine before and I’ve never seen a Wild Blueberry Barren so the trip is wonderfully exciting. I’m always interested in seeing how food is grown, harvested and packaged.

Emily’s Smoothie Making Tips and Why She Loves Smoothies

Convenient for On-the-Go Breakfast: My favorite thing about smoothies is that they are so portable. They are my go-to breakfast and snack after a workout. Although I tell my clients that they should eat breakfast at the table, I’m not always able to do that and smoothies are a great way to get a nutritious start to my day.

Start Every Smoothie with frozen Wild Blueberries: I love Wild Blueberries because of their sweetness factor. When I use frozen Wild Blueberries I don’t have to add as much sweetener – honey or Stevia. And, because they are frozen I don’t have to use ice. I also like that Wild Blueberries are high in fiber. I can use a whole cup of frozen Wild Blueberries in my smoothie because they are smaller and that adds more fiber. And because they are smaller, I think they fit better in the blender. The big bulky berries can result in filling your blender too high, which I’ve found can clog the blender. My typical smoothie consists of frozen fruit like Wild Blueberries or other berries, protein powder, and chia and/or flax seeds for gut health. Sometimes I add avocado to make it creamy.

Use Frozen Fruit Because It’s Nutritious: I like to use frozen fruit when I make my smoothies. I even freeze my bananas before using them in my smoothies. I tell my clients not to be afraid of frozen fruit and vegetables because frozen is usually harvested and frozen at the peak of ripeness whereas fresh can travel for miles and is often picked before it’s ripe to accommodate the long trip to the supermarket. All of my patients need to watch their salt intake and I have to educate them about the benefit of frozen because they automatically think that salt and sugar have been added to frozen fruit and vegetables, especially frozen vegetables. I stress with my patients all the time that today’s frozen fruit and vegetables usually don’t have anything added, and to make sure to read the label to make sure.

Here’s Emily’s winning healthy Wild Blueberry Thai Zinger Smoothie recipe and some insights into the ingredients she choose.

I chose jalapeño and ginger along with coconut milk as ingredients to pair with the frozen Wild Blueberries in my smoothie because I wanted to come up with something a little out the box and be true to my “spice” philosophy. Interestingly, the jalapeño doesn’t add heat. It matches the ginger flavor and gives the smoothie a delicious zing. This is a great mid afternoon snack when you need a little pick me up.

Top 5 Antioxidant Smoothie Energy Boosters

Antioxidants are everywhere. They’re in our food and in our beauty products. They’re in the headlines and on the news. Everywhere you turn it seems, someone is talking about antioxidants. Most of us know that antioxidants are good for us and that we should aim to get more in our diets but what you may not know is what antioxidants actually are and how they work in your body.

Antioxidants are substances that protect your body from damage caused by free radicals. Free radicals are atoms that are especially reactive to cells and may interfere with their function.

How exactly do free radicals accumulate in the body, you ask?

Exposure to air pollutants and cigarette smoke
Consuming unhealthy foods like highly processed and fried foods
Exposure to pesticides
Taking medications
Exposure to radiation

If your body has too many free radicals floating around, it can lead to cell damage (a process known as oxidation). That oxidative stress may play a role in unhealthy aging and the development of chronic diseases like cancer, autoimmune disorders, and heart disease.

The good news is we have the antidote – all we have to do is eat healthy foods rich in antioxidants. These “free radical fighters” are abundant in fruits, vegetables, nuts, herbs and spices. Antioxidants can reduce the formation of free radicals or neutralize their effects, potentially helping to lower the risk of chronic disease and slow down the effects of aging.

Looking for a simple way to include more antioxidants into your diet? Use smoothies as your antioxidant vehicle! Smoothies make it easy to incorporate antioxidant-rich foods into your day. Wondering which ingredients to start with to add an antioxidant punch to your smoothie? Try my top five antioxidant smoothie boosters listed below:

Spinach: Popeye was onto something. Spinach contains a variety of antioxidants, including the carotenoids lutein and zeaxanthin (known especially for their role in eye health) and vitamins A, C and E. Plus, spinach is an excellent source of vitamin K, folate, magnesium, iron, B vitamins and calcium. Spinach is the perfect antioxidant-rich ingredient to make a mean green smoothie!
Walnuts: You’re gonna go nuts over this one. DYK that nuts contain antioxidants too? Some researchers report that walnuts contain almost 2x the amount of antioxidants compared to other nuts. While the verdict on that is still out, we do know that walnuts are a good source of protein, fiber, copper, magnesium and phosphorous. They’re also the only nut that’s significantly high in omega 3-s. Unfortunately, Americans aren’t getting too nutty. Nuts only account for less than 8% of Americans’ daily antioxidant intake. Embrace your inner nuttiness and start adding walnuts to your smoothies!
Wild Blueberries: Wild Blueberries contain 2x the antioxidants of regular, cultivated blueberries. That’s not all; these tiny little berries pack a powerful nutrition punch. This antioxidant-rich fruit is an excellent source of fiber (25% DV) and manganese (200% DV), which is important for bone health. Add a cup of frozen Wild Blueberries to your next smoothie to add sweetness, antioxidants and to help keep your smoothie cold. I love using frozen fruit over fresh because it helps keep the smoothie cold without needing to add ice, which can dilute the flavor. Good thing 99% of the Wild Blueberry crop is frozen! They’re the ultimate ingredient to start any smoothie!
Cinnamon: Spices do more than just enhance flavor. Spices like cinnamon contain antioxidants that have just as much potency (if not more) as fruits and vegetables. One study found that cinnamon had the most potent antioxidant effects compared to several vegetables such as spinach, Swiss chard, Jerusalem artichoke and red cabbage. Sprinkle cinnamon into your next smoothie to add sweetness without the added sugar.
Avocados: This beautiful green fruit is a nutrition powerhouse containing vitamin B6, potassium, magnesium, vitamin K, folate and monounsaturated fat. They also boast antioxidants like beta-carotene, lutein and vitamins C and E. Throw some avocado into your next smoothie to add creaminess and fight off free radicals.

If you’re looking to up your antioxidant game, try my Energy-Boosting Wild Blueberry Smoothie on for starters. It’s loaded with antioxidant-rich foods like frozen fresh Wild Blueberries, strawberries, spinach, avocado and walnuts. Plus, many of these ingredients are natural energy-boosters, containing the right balance of protein, fiber and good-for-you fats for long-lasting fuel. The sweet berries and dates do a nice job of masking the savory taste of the spinach, avocado, nuts and seeds because every healthy smoothie deserves to be delicious, too! And for all my vegan friends this recipe will work for you. Sip on this smoothie in the morning or mid-afternoon for natural energy that lasts.

Easy Low Sugar Easter Dessert: Wild Blueberry Fool

I had an amazing Fruit Fool a few years ago at a friend’s house. It’s one of those desserts you keep thinking about after eating it. For a dinner party or family gathering I think a Fruit Fool is a no-brainer; it’s super easy to make and a tasty treat for guests.

I love experimenting with frozen Wild Blueberries so I could not wait to try my hand at making a Wild Blueberry Fool. And if you know me, you know I had to health it up.

What is Fool? It’s actually an English dessert that dates back to the mid-17th century. I’m not sure why it’s called Fool, but don’t let the silly name stop you from trying it. Traditionally, Fool is made with just three ingredients: sugar, fruit and whipped cream. Oftentimes the fruit is stewed, pureed, and then folded into whipped cream. It’s similar to a trifle, but without the cake layers. In England, the traditional favorite fruit for Fool is the gooseberry. Clearly they haven’t tried my Wild Blueberry version!

I knew I could make the dessert a little healthier than the traditional version, while still keeping the essence of the dessert. I didn’t want to mess with stewing my frozen Wild Blueberries. I wanted to keep the refreshing bite and intense flavor of the berries and I wanted them to stay super cold. So instead of stewing, I blended! Greek yogurt was the perfect partner for this dessert and the perfect pairing with the Wild Blueberries. What other berry can create such a gorgeous purple color?

I knew I still had to use cream, but I got away with using much less. I whipped up about 8 ounces total (and added just one tablespoon of powdered sugar). I folded the antioxidant-rich yogurt and Wild Blueberry mix into the whipped cream. It was a marriage made in Wild Blueberry heaven! The result was the perfect amount of sweetness, the intense flavor of Wild Blueberries, and a little tang from the Greek yogurt. And I used less cream and sugar than the traditional recipe.

After creating my Wild Blueberry Fool, I went out to have dinner with a few girlfriends. I told my husband and daughter that I had left dessert in the fridge. I wasn’t sure if they would find the Fool sweet enough and I didn’t mention anything about it being low sugar or “healthy.”

I knew I hit a home run when Norah texted me to say this:

I think this Wild Blueberry Fool recipe would be the perfect ending to an Easter brunch or dinner. It’s a simple dessert that delivers intense flavor with a little bit of decadence.

Easy Homemade Nutrition Packed Wild Blueberry Fruit Leathers

Fruit leathers or fruit roll-ups are universally loved by kids—but a lot of parents don’t love what’s in the boxed kind, like artificial flavors, oils and multiple kinds of synthetic food dyes.

Luckily, making your own fruit leathers is fun and easy—and since you control what goes in them, you can make sure to pack them with nutrition. Wild Blueberries, with their intense blueberry flavor and double the antioxidant power of regular blueberries, are the perfect star ingredient. You can always have this great ingredient on hand because frozen fresh Wild Blueberries are available year-round in the freezer section of your store (right alongside the other frozen fruit).

More good news: You don’t need a fancy food dehydrator to make fruit leather. All you need is an oven—and a few hours. Here are some pointers to help you get started:

1. Use a silicone baking mat. Some recipes call for using parchment in its place, but a silicone mat works best.

2. Check frequently. Oven temperatures vary and dehydrating isn’t an exact science, so you’ll want to take frequent peeks at your fruit leather. If it comes off on your finger when you touch it lightly, it’s not done yet.
3. Remove the edges as it dries. Your fruit leather will dry from the edges inward. So when the edges are dry, remove the baking sheet from the oven, cut the edges off into strips (a pizza cutter works best) and set those aside, then return the sheet to the oven to continue baking.

4. Sweeten to taste. You can make all-fruit leathers without added sweetener or you can add some honey or granulated sugar for more sweetness. Do what you prefer—it won’t affect the recipe or baking time.

Your kids will love seeing frozen fruit transformed into a chewy, sweet fruit leather. And you’ll love that they’re snacking on a homemade treat made with one of North America’s original superfoods instead of something highly-processed and packaged. So whip some up and add this special treat to your child’s lunchbox this month or as serve these as a fun afterschool snack.

Savoring the Flavor of Eating Right with Mindful Eating

January has come and gone and March is here. Are you still on track with your resolutions? If not, don’t worry because this month is the perfect time to make another fresh start on eating well because it’s National Nutrition Month!

“Savor the Flavor of Eating Right”

The Academy of Nutrition and Dietetics has chosen “Savor the Flavor of Eating Right” to be the theme this year for National Nutrition Month. I especially love this theme because it not only stresses the importance of good nutrition , but also puts an emphasis on all facets of eating a healthy diet —like mindfulness, enjoying social aspects of mealtime, celebrating cultural foods, finding joy in cooking, and yes, savoring the good, healthful, delicious food you have on your plate each day. I’m thrilled to see the Academy of Nutrition and Dietetics giving all these points the attention they deserve because eating is supposed to be pleasurable—not simply a means to get nutrients into one’s body.

Ways to “Savor the Flavor” at Home

There are lots of ways to bring the ideas behind this year’s National Nutrition Month into your own kitchen. Here are a few ideas I recommend:

Make meals a social event if possible — Cooking with a spouse, partner, kids or friends turns the task into a fun event. When you cook with someone (instead of just for someone) you have help, of course, but you also have time to share, teach, learn and relax with people you enjoy.
Take time for shared meals — Meals shared with others increase the enjoyment of the food, but also allow for catching up and bonding. Busy week? Schedule your family meals so that everyone knows which nights you plan to eat together around the table. Then turn off the TV, put away the phones and just savor your food and each other’s company.
Choose fruits and vegetables at their peak ripeness — you deserve tasty food, and that means selecting food that tastes good! Avoid purchasing produce that is obviously past its prime—it won’t deliver the goods taste-wise or nutritionally if it’s old. And when food is underripe the flavors and aromas will be undeveloped. Sometimes frozen fruits and vegetables are the best choice, especially if there are no fresh counterparts. For example, Wild Blueberries are picked when perfectly ripe and ready, then frozen quickly to preserve nutrients and quality of color and flavor. Once you have that beautiful produce on your plate, let your eyes linger on the colors, inhale its aromas and revel in its tempting tastes and textures.

Give your meals the time and setting they deserve — Eating in your car while driving down the highway or standing while inhaling breakfast over the sink certainly don’t make eating a pleasurable experience. To enhance your focus and mindfulness so that you can truly taste and enjoy your food, set aside enough time to eat at a relaxed (even slow) pace. A setting that’s somewhat quiet (no loud TV or loud music) can help you savor your food more, research indicates. Also, opt for eating at a table while sitting in a chair with an actual place setting and real cutlery (not at a desk cluttered with work and your computer.) This helps you to slow down, notice all the sensations presented by the food, and allows you to notice how your body feels in response to your meal.
Bump up the sensory impact of your food — The perception of flavor is actually a combination of sensory stimuli including texture, temperature, aroma and sound. Increasing your perception of these characteristics in your meal may enhance your enjoyment of the meal (even to the point of helping you feel more satisfied with less food, research indicates). A few little touches can make your plate and meal more appealing and therefore more enjoyable. Consider these ideas: mix up the colors on your plate (nobody likes a plate of all brown or all white foods), as well as textures and food temperatures. Add a garnish. It doesn’t have to be complicated or contrived (no special knife skills are necessary!). Try a sprinkle of scallions over scrambled eggs, a scattering of Wild Blueberries over a bowl of oatmeal, or a few crumbled bacon pieces on top of mashed potatoes or cauliflower puree, for example.

Most of all, enjoy this National Nutrition Month (and a full year for that matter) of healthy, flavorful, mindful eating!

Eating on the Wild Side: Is it the Next Big Real Foods Trend?

Here in Maine, eating wild foods, either through hunting, fishing or foraging has long been a cultural pastime. But when you look to the mainstream, it seems that many Americans have either forgotten, or not yet fully embraced, the idea of eating wild foods, despite the fact that many of them – like Wild Blueberries, wild mushrooms and common greens are right at their fingertips. Thankfully, many cultures in Europe and regions within the United States still engage in the enjoyment of wild foods, and today there are a growing number of spirited chefs who are taking wild foods to the highest culinary levels.

One such chef is David Levi at Vinland who is creating a stunning range of inspired small plates in his beautiful Portland, Maine restaurant. Chef David is part of a community of Maine chefs who are courageously experimenting with local foods and opening their own restaurants at a dizzying pace. Many of these chefs are using significant quantities of wild foods, including seaweed, seafood, wild mushrooms, and Wild Blueberries.

Chef David recently created an exquisite five-course meal for an event in New York City using Wild Blueberries in nearly every dish. The goal of the dinner was to gather a small group of health and foodie thought leaders to celebrate the benefits of wild foods because of their superior taste and health advantages. The dinner was designed to posit the theory that wild foods are actually more accessible than most Americans believe. For example, Wild Blueberries can be found in your grocery store freezer aisle; wild seafood is available in the form of a Maine lobster, and wild greens can be gathered right in your own backyard. Our hope is that these health and foodie influencers will encourage their readers, followers, and fellow chefs to integrate wild into their daily diets and menus.

Below is a collage of images showing raw ingredients and final dishes from our incredible wild dinner. We hope they inspire you to experiment with wild foods right in your own kitchen.

First Course

Raw Ingredients: Salanova Salad with Blue Cheese and Wild Blueberry Vinaigrette