February is All About the Heart: Wear Red and Add Blue to Your Plate

February is all about the heart. There’s Valentine’s Day – a day dedicated to outwardly expressing our love with gifts, flowers and special words – and February is Heart Health Month, too. A time when the American Heart Association wants us all to remember to take care of our hearts.

In this country, heart disease is the leading cause of death for both men and women. About 2,300 Americans die of cardiovascular disease each day, an average of 1 death every 38 seconds. Scary, right? While we can’t change things like age and family history, we can decide to make healthy choices now and lower our risk of disease. That starts with visiting your doctor so you have a clear understanding of your risk factors, scheduling regular check-ups, adding doctor-approved exercise to your daily routine, and eating healthier.

You probably think red when it comes to heart health, but when it comes to eating for your heart, it’s blue and purple foods like Wild Blueberries, Concord Grapes, purple cabbage and carrots that you should add to your plate.

Why Blue foods?

Blue foods contain anthocyanins, a naturally occurring plant compound that gives them their deep rich hue and powerful antioxidant capacity. The role of anthocyanins in the prevention of disease has been linked to their antioxidant properties. Although scientists still aren’t sure how or why anthocyanins prevent disease, two decades of research (animal and human studies) have suggested that anthocyanins play an important role in helping reduce the risk of cardiovascular disease (CVD), cognitive decline, and cancer.

Their power may be because plants that produce anthocyanins do so as a protective mechanism against environmental stressors, such as ultraviolet light, cold temperatures, and drought. This production of anthocyanins in roots, stems, and especially leaf tissues is believed to provide resistance against these environmental hazards. Take the Wild Blueberry as an example.

Wild Blueberries emerged on the desolate plain, aptly called The Barrens of Maine, Eastern Canada, and Quebec, following the retreat of the glaciers more than 10,000 years ago. Wild Blueberries survive in thin, acidic, glacial soils and thrive in cold, harsh climates. A wild plant like Wild Blueberries can’t just get up and walk away when confronted with an environmental stressor. Instead, it has evolved over thousands of years to combat stress by producing powerful phytochemicals to protect itself. These are the same natural plant compounds that protect us from inflammation and chronic disease when we eat wild foods. As a result, Wild Blueberries have twice the antioxidant capacity of regular blueberries.

Blue Power Recipe

So, if you’re ready to embrace the power of blue, here’s a delicious recipe featuring frozen Wild Blueberries and one other blue power ingredient.

Wild Blueberry Cauliflower Smoothie

This smoothie includes both frozen Wild Blueberries and purple cauliflower to add even more antioxidants to your diet, and really bring out the vibrant purple color of the smoothie.

Heart Healthy Valentine’s Day Recipe that Will Make You Fall in Love

Valentine’s Day is a time to celebrate the people you love, but it’s also a time to be good to your heart! Most of us think of heart-shaped chocolates, homemade cookies, and other treats when we think of Valentine’s Day, but not every heart-shaped treat has to put heart health on the back burner. These chocolate, lemon and almond Wild Blueberry Energy Bars are delicious, filling, and perfectly themed for Valentine’s Day.

I’ve had a lot of practice making energy bars (my no-bake bites are a huge hit with my clients and family), and Valentine’s Day is the perfect time to create a new heart-healthy recipe. Adding Wild Blueberries to any baked treat always adds the perfect amount of sweetness and moisture without relying on added sugar — and they’re a great source of heart healthy fiber and antioxidants.

Heart health is really important for everyone, and it is important to know that heart disease is not just a man’s disease. An estimated 44 million women in the U.S. are affected by cardiovascular disease, and 90% of women have one or more risk factors for heart disease or stroke.  There is good news, though: 80% of heart attack and stroke events can be prevented by lifestyle changes, such as consuming a heart-healthy diet.

Eating Wild Blueberries is a great way to keep your heart healthy. Why? Because they’re so rich in anthocyanins. Anthocyanins are a group of antioxidants that provide many benefits to the heart — not to mention being responsible for the Wild Blueberry’s deep blue color.

Studies have shown that Wild Blueberry anthocyanins can help prevent lipid accumulation and improve vascular function – both of which play a major role in the development of cardiovascular disease. What’s more, high anthocyanin intake is associated with a reduced risk of heart attack in women and an increased antioxidant capacity. With an increased antioxidant capacity, your body is better able to protect against oxidative stress, which is a large contributor to cardiovascular disease.

With all of these heart health benefits, Wild Blueberries truly are the perfect food to incorporate into Valentine’s Day, a day that’s all about being good to your heart and to the ones you love! And these energy bars have you covered on both counts! They’re super simple to make. Just pulse all the ingredients together in a food processor and spread into a pan. Then use a heart-shaped cookie cutter to make heart-shaped bars for anyone you love. I’m wrapping these up for my mom, but they’re also the perfect Valentine’s Day treat to send to school with your kids – especially on a day you know will already be sweet enough.

Here’s the full recipe. Enjoy!

Big Game Appetizer and Dessert Recipes that Will Make You Go Wild

The Big Game is fast approaching and no matter which side you’re cheering for, whipping up delicious fare is usually a top priority for anyone hosting a party. So, while the warriors on the field face off, make sure you’re serving up touchdown worthy food. Here are five Wild Blueberry appetizer and dessert recipes that will liven up your party table.

Turkey Meatballs with Wild Blueberry BBQ Sauce
I’ve never met a meatball that I didn’t love. They seem to be an instant crowd pleaser and a truly classic party staple. Take ordinary meatballs to extraordinary with these Turkey Meatballs with Wild Blueberry BBQ Sauce. They can be made ahead of time and warmed up right before you’re ready to serve them. And, the unexpected delicious and tangy Wild Blueberry BBQ dipping sauce will certainly turn some heads. For Patriots fans, adding wild blues to the menu honors the GOAT who only eats fruits with anti-inflammatory properties. Wild Blueberries have twice the antioxidants of traditional blueberries and are considered a top inflammatory fruit.

Wild Blueberry Brie & Pastry Bites
Who doesn’t love cheese? These Wild Blueberry Brie Bites are easy to make and the combination of crispy pastry, rich brie, and the not-too-sweet Wild Blueberry sauce really makes for the perfect appetizer. You can bake them ahead of time and reheat them right before serving without sacrificing flavor or texture. The Wild Blueberry sauce is super simple to make, too. Just simmer the frozen Wild Blueberries with a touch of maple syrup and some festive spices, and you’re good to go. After about 10 minutes, you’ve got yourself a tasty Wild Blueberry sauce that’s super healthy. Wild Blueberries are rich in antioxidants that provide heart, brain, and anti-aging benefits. That’s something not many appetizers can boast.

Simple Wild Blueberry Salsa
Chips and salsa grace most party tables so give your salsa a wild twist and make this simple Wild Blueberry Salsa. It’s refreshing and delicious and features two of our favorite freezer items: frozen Wild Blueberries and frozen corn. Wild Blueberries are frozen at the peak of harvest locking in their taste and nutrition. Add crunchy, colorful red bell peppers, green onion, fresh cilantro, lime juice and zest, and some common spices, and this sweet and savory salsa will have everyone dipping.

Mini Wild Blueberry Cakes
These Mini Wild Blueberry Cakes with Vanilla Icing are small in size but big in flavor and are sure to be a party favorite. These perfectly proportioned single serve little cakes filled with Wild Blueberries burst with vibrant color and pack in amazing blueberry flavor. And even though this little treat looks indulgent and decadent, this recipe includes Greek yogurt, which adds a delicious creaminess and reduces the amount of butter in the recipe.

Wild Blueberry & Walnut Blondies
Americans love brownies, but we’ve fallen in love with blondies, especially this Wild Blueberry & Walnut Blondie. This simple recipe may just become an All-American favorite because it has limited ingredients, is easy to whip up, and requires a single pan. The sweet and tangy taste of the Wild Blueberries and the nutty flavor of the Walnuts pairs wonderfully. And while your guests enjoy this delicious treat, they’ll also benefit from the antioxidant-rich Wild Blueberries, which provide heart, brain, and anti-aging benefits, and the walnuts, which are a great source of heart-healthy monounsaturated fats and an excellent source of those hard to find omega-3 fatty acids. Cut them into single-serve squares and let them eat cake, I mean blondies!

Enjoy the Game!

Fight Flu Season with Immune-Boosting Wild Blueberry Smoothies

Cold and flu season arrived early this year and it has already been a bad one. Experts are calling it the worst flu season in years. According to the Centers for Disease Control (CDC), all U.S. states except for Hawaii are under siege and reporting widespread flu activity. And relief doesn’t appear to be in site yet with the CDC anticipating another 11 to 13 weeks of it

If you’re like me, you want to fend off the flu and nasty winter colds for your family. At my house that means adding more immune-boosting recipes to my meal plan, making sure everyone gets plenty of rest, stays hydrated and washes their hands frequently. To help your family stay healthy this cold and flu season, try these three delicious Wild Blueberry immune-boosting smoothies packed full of antioxidants and Vitamin C. Plus, smoothies are an easy way to get a nutrient rich meal or snack even during the winter months.

This Wild Blueberry Beet Smoothie is loaded with antioxidants and other anti-inflammatory properties, that will boost your immune system and help you fight many of the pesky germs that come with cold and flu season. The immune-boosting ingredients in this smoothie include frozen Wild Blueberries, which have double the antioxidants of regular blueberries; beets and ginger root, which also provide an antioxidant punch and anti-inflammatory compounds. Combined with 100% real orange juice with all its Vitamin C power and Greek yogurt that provides healthy bacteria for your gut, you’ll feel like a superhero fighting against whatever mother nature throws your way.

Here’s another delicious Wild Blueberry Smoothie recipe to add to your daily routine, especially during cold and flu season. We call it our Cold Fighting Wild Blueberry Smoothie because its ingredients — fresh ginger, green tea matcha powder, cinnamon, and frozen Wild Blueberries — are packed full of antioxidants, which help reduce inflammation and fight off pathogens, making them great immune boosters. Additionally, this smoothie includes vanilla protein powder to deliver a protein boost. In case you didn’t know getting too little protein in your diet can weaken your immune system, making you more susceptible to colds and flu.

This Wild Blueberry Tropical Immune-Boosting Smoothie is packed with antioxidant-rich Wild Blueberries, vitamin C-boasting citrus, sweet, refreshing pineapple, warming, soothing ginger, and electrolyte-loaded coconut water. Wild Blueberries have twice the antioxidant capacity of larger, regular blueberries. Antioxidants are important not only to immune health but also for boosting brain, heart and gut health and may prevent diabetes and some forms of cancer. With their anti-inflammatory properties and disease fighting compounds, antioxidants keep your body strong and can give you an edge when you need to fight off bacteria and viruses. Wake each morning and enjoy this delicious smoothie. The citrus flavor pairs wonderfully with the Wild Blueberries, which have a more intense blueberry flavor. It’s totally refreshing and sweet with a hint of spiciness from the ginger!

Stay Well!

2018 Food Trends to Inspire Your Smoothie Making Routine

Whole Foods recently unveiled the hottest food trends for 2018. The two trends we’re most excited about are floral flavors and super powders because they pair well with delicious and healthy frozen Wild Blueberries.

Floral ingredients, including whole flowers, petals and infused botanical flavors, will be used in everything from snacks to drinks like smoothies, lattes, teas and cocktails. Lavender, rose, and hibiscus will be top floral flavors in 2018.

Powders will continue to gain popularity because they are easy to incorporate into smoothies, lattes, baked good, bars, and soups, and they add that extra nutritional boost our bodies need. Expect to see more matcha, maca root and caca because of their energy boosting properties and anti-inflammatory extras like ground turmeric, spirulina, kale, herbs and other root powders. Protein powders will stay a big part of the mix but they have evolved to offer nutrients like skin- and hair- enhancing collagen, a great addition to any beauty routine.

Smoothies and winter may seem like an oxymoron but winter is actually a prime time of year for making immunity-boosting smoothies. According to Google trends, as we look for more ways to add healthy foods to our “New Year, New You” diets, smoothie recipe searches tend to peak in January and remain elevated through March. That’s because smoothies are an easy way to pack in a ton of nutrition in a convenient grab-and-go package that can help you stay healthy, satiated, and true to your mindful eating goals.

Here are three delicious Wild Blueberry smoothie recipes that feature two of 2018’s hottest foods trends.

This Wild Blueberry Lavender Smoothie from Amy Gorin of Amy Gorin Nutrition is scrumptious and calming. Lavender has been traditionally used to help ease panic and anxiety for thousands of years and after the craziness of the holiday season who doesn’t deserve a little stress relief? The Wild Blueberries have twice the antioxidants of regular blueberries, and we all know that eating an antioxidant-rich diet may help reduce the risk of cancer, heart disease, Alzheimer’s and other age-related diseases.

Like Wild Blueberries, matcha, powdered green tea leaves,  is rich in disease-fighting antioxidants. This green powder, has also been found to boost metabolism or your fat burning engine. If you’re trying to maintain your weight or even lose a few pounds, add this easy to make, six-ingredient Wild Blueberry Green Tea Smoothie created by Kara Lydon, The Foodie Dietitian, to your morning routine.

While we ramp up our protein intake to stay full longer, many of us are also trying to cut back on sugar and reduce our craving for it. Luckily, there are a variety of foods that contain natural, unprocessed sugars that will help you curb your sweet tooth. Fruits like Wild Blueberries are one of those foods. This Wild Blueberry Breakfast Protein Smoothie from Danielle Omar of Food Confidence is the perfect pre-workout breakfast or post-workout recovery meal. It’s low in sugar and big on delicious Wild Blueberry flavor. Wild Blueberries have 32% less sugar and 72% more fiber in a single serving than regular blueberries.

Happy Blending and Happy New Year!

Ring in the New Year and a New You with this Wild Blueberry Cauliflower Smoothie

As we start preparing for the end of one year and the beginning of another, we are bombarded with messages of setting New Year’s resolutions, trying the newest fad diet and hitting the gym every day. Under the surface of these seemingly “health-promoting messages” is an unspoken notion that we are not good enough as we are. I’m here to tell you that there’s a new way to approach New Year’s resolutions, one that won’t leave you feeling guilty and shameful if you come up short.

I ditched New Year’s resolutions years ago for these reasons, and instead I set New Year’s Themes. Rather than a concrete behavior, a theme should be a word that resonates with you and embodies something you have been missing. Instead of defining specific behaviors you want to practice, you simply keep your theme in mind and allow your days to unfold from there. A theme allows room for flexibility and less opportunity for “failure.” Some past examples of my New Year’s Themes include mindfulness, learning, enjoyment, compassion and openness.

If you’re feeling a little skeptical and that you need more structure, then I invite you to set a few short-term and/or long-term goals that fall underneath your themes. For example, for my mindfulness theme, a short-term goal might be to practice at least five minutes of mindfulness each day. A long-term goal might be to sign up for a day-long yoga or meditation retreat.

If you’re wondering how this applies to nutrition, I work with my clients on practicing “gentle nutrition,” which is one of the ten principles of intuitive eating. We refer to it as gentle nutrition because we’re moving away from hard rules around nutrition and towards more flexible guidelines. The two nutrition guidelines I talk about most often about with my clients are balance and variety, aiming for a variety of different foods, food groups, and nutrients throughout the day and throughout the week. We often talk about trying to include each of the three essential macronutrients (protein, carbohydrate and fat) at each meal for ultimate satiety and satisfaction.

And that’s what this smoothie is all about – balance and variety. Providing a good source of carbohydrates, fat and protein, and more importantly delicious taste. The yogurt provides protein, the almond butter, fat, and the fruit, veggies and milk, carbohydrates. The Wild Blueberries and cauliflower provide antioxidants and nourishing vitamins and minerals too. And, it’s the frozen Wild Blueberries and the touch of cinnamon that bring incredible taste to this smoothie, so much so that you can’t even taste the cauliflower.

So sip on this smoothie while rethinking your New Year’s Resolutions – can you shift to a kinder, more flexible approach next year? What would be your themes for 2018?

Celebrate the Holidays with this Wild Blueberry Champagne Cocktail

It’s December, and that means it’s officially time for your weekends to be booked with holiday parties, social events or get-togethers!

This year, I’ve got a few of my favorite Wild Blueberry recipes on deck, because I’m  always looking for ways to add a little anti-inflammatory, antioxidant goodness into my meals, aren’t you?

I’ll be making these amazing Wild Blueberry Sweet Potato Stacks and Wild Blueberry & Brie Bites on repeat for the next month, because they’re easy to make, easy to travel with, and SO tasty.

While I’ve got my go-to holiday appetizers, there is one menu item I tend to get lazy about and that’s the cocktails. I usually just set out a few bottles of wine, Cava or classic vodka and soda, but this year I’m going to take my cocktails to the next level!

Enter: Wild Blueberry Bubbly.

It’s simple, festive, gorgeous and way more impressive than just popping open a bottle of prosecco and calling it a night. If you’re going all out with decorations, appetizers, and party favors – why not make your cocktails special, too?

I’ve always been a prosecco gal, and this fun cocktail adds a little something special to my favorite bubbly (and it’s super simple to make). Just blend up frozen Wild Blueberries with a bit of simple syrup and you’ve got a delicious, antioxidant-rich homemade mixer that you can easily pack up and bring to your next holiday soiree! The Wild Blueberries add a touch of fruity sweetness, amazing color, and plenty of health benefits to boot (because when you add Wild Blueberries to your cocktails, it totally cancels out the alcohol, right?).

Pair this cocktail with my cheesy Wild Blueberry & Brie Bites and create a perfectly Wild holiday theme!

Check out the crazy-delish recipe here and make these simple drinks for your next party. Eat, drink, and be merry, my friends!

Fast, Fancy & Flavorful Holiday Appetizer: Wild Blueberry & Brie Pastry Bites

The holiday season is upon us once again, and you know what that means: holiday parties! I love hosting holiday parties at my house. My girlfriends and I get super into it. We carefully craft the menu and the cocktails (and of course what we’re wearing!). We keep the menu easy — appetizers only. We like food that’s super easy to eat and doesn’t take a lot of time to make.

We don’t rely on your everyday apps either (no cheese and cracker platters here), we like big flavor with a little bit of fancy and my Wild Blueberry & Brie Pastry Bites totally fit the bill. I tested these bites at a friend’s house last week and they were a big hit. The combination of crispy pastry, rich and gooey brie cheese, and the not-too sweet Wild Blueberry sauce really makes for the perfect appetizer. I also love that you can bake them up at home and then reheat them right before serving without sacrificing flavor or texture. They were just as delicious reheated as they were fresh from the oven!

What’s the secret to getting these delicious appetizers on the table quickly? Mini phyllo shells. There’s no need to mess around with sheets of pastry or put in tons of time to make your own dough. Pre-made frozen phyllo shell cups come ready to be filled with Wild Blueberries and melty brie.

The Wild Blueberry sauce is super simple to make, too. Just simmer your frozen Wild Blueberries with a touch of maple syrup and some festive spices, and you’re good to go. After about 10 minutes, you’ve got yourself a tasty Wild Blueberry sauce that’s also super healthy. Wild Blueberries are rich in antioxidants that provide heart, brain, and anti-aging benefits. That’s something not many holiday appetizers can boast!

Whip up a batch of these Wild Blueberry & Brie Pastry Bites for your next get together; they’re sure to be a hit.

For other holiday appetizer ideas try my Wild Blueberry Pinwheels, Wild Blueberry Sweet Potato Stacks, or these Wild Blueberry & Goat Cheese Hand Pies.

Purple Food: 5 Trend Setting Wild Blueberry Recipes

As we reflect on this year’s health food highlights, it’s clear it was a breakthrough year for purple.  Purple cauliflower made its foray onto our plates, along with purple asparagus, purple sweet potatoes, purple corn, and purple fruits like elderberries, acai, and Wild Blueberries.

Why?

According to the 2017 Whole Foods Top 10 Trends, “Richly colored purple foods are popping up everywhere [and] the power of purple goes beyond the vibrant color and often indicates nutrient density and antioxidants.”

Here at Wild Blueberries we’re excited that our superfruit and its similarly colored peers are catching some well-deserved attention.  We’ve been extolling the incredible health benefits of Wild Blueberries for more than 20 years.  Among their nutritional highlights, they are:

  • Naturally high in fiber (72% more fiber than regular blueberries)
  • Contain 2X the antioxidants of regular blueberries
  • Are a low sugar fruit, with a score of 53 on the Glycemic Index scale
  • Are an excellent source of manganese
  • Are naturally low in fat
  • Have only 80 calories per cup

Over the last 20 years, powerful group of health researchers has met annually in Maine to share their Wild Blueberry research and collaborate. Many have been credited with groundbreaking research that advances our understanding of how these tiny berries can make a big impact on human health. Their work includes:

  • Antioxidant Research
  • Brain Health and Cognitive Research
  • Cancer Research
  • Diabetes and Metabolic Syndrome Research
  • Gut Health Research
  • Heart Health Research
  • Metabolism Research

If you haven’t explored the Purple Power trend, it’s not too late -– the benefits of eating healthy food do not expire at midnight of the New Year! To help you go purple, here’s a collection of some of our favorite Wild Blueberry recipes for any time of day and any time of year. Remember, you can always find Wild Blueberries in the frozen aisle of your supermarket.

Wild Blueberry Ricotta Pancakes

If breakfast isn’t your favorite meal of the day, this Wild Blueberry recipe will have you asking why. The best part about these pancakes? Skip the maple syrup and load up on the antioxidant-rich Wild Blueberry sauce!

Wild Blueberry Orzo with Asparagus

This delicious salad from Danielle Omar, MS RDN, will remind you of summer. The Wild Blueberry vinaigrette is so zesty and fresh that you’ll want to try it on just about everything. You can easily keep this as a side dish, or turn it into a main dish by adding chicken or salmon.

Wild Blueberry Flax Muffin Smoothie

We can’t forget one of our favorite smoothies from 2017! This equally stunning and delicious smoothie was created by Charlotte Martin for our Wild Your Smoothie recipe competition. It’s full of flavor and protein to make a perfect grab-and-go meal for those busy mornings.

Blueberry, Tomato and Goat Cheese Naan Pizza

Our friends over at Backyard Farms let us share this creation, and we cannot get over it! It’s super easy to make, full of color and we love the pairing of flavors – especially goat cheese, Wild Blueberries and balsamic vinegar.

Wild Blueberry Crumb Cake

Once you tell your guests you have a treat that’s loaded with antioxidants, they’ll find it hard to refuse. This recipe from Danielle Omar, MS, RDN is an anytime-of-day delight: perfect with coffee in the morning, tea in the afternoon, or a delicious dessert.

Wild Blueberry Bourbon Smash

Can you believe that the holiday season has arrived? I know, it snuck up on me too!

It’s that time of year to start planning your holiday menus, and while you’re thinking about the sides and desserts, give some thought to your drink menu, too! Offering up a specialty cocktail to your guests is a fun way to add a little festive flair to your holiday party. And, during this festive season it can’t be any regular old cocktail like a peach margarita. It has to be a holiday-themed cocktail, and here are three tips for making sure it’s seasonal:

1. It has to have some warmth to it. Think darker liquors, fall spices and drinks served hot.
2. It must be festive. Go for vibrant colors and bold flavor.
3. Garnishes are key. Try fresh herbs, fruit, candy canes, sugar rims and whipped cream.

Now, I know we typically think of Wild Blueberries for holiday desserts, brunch and sides but let’s start using them in our festive cocktails! They are the perfect ingredient to add to your holiday drink because Wild Blueberries will give it a beautiful vibrant color. Plus, they’ll pack an antioxidant punch and who doesn’t love a cocktail with some health benefits?! And the best part? Wild Blueberries are available year-round in the freezer aisle of your grocery store, so you can always rely on them being available.

Try my Wild Blueberry Bourbon Smash on for starters. It’s got the warmth from the bourbon. The Wild Blueberries and maple syrup provide sweetness and the mint and lemon help to brighten everything up. And don’t forget the garnishes! Top off your cocktails with some frozen Wild Blueberries and fresh mint leaves for a little more holiday pizazz!

Happy Holidays!