Celebrate a World of Flavors with Wild Blueberries

Spring has officially sprung – well, sort of – and as we begin to acclimate to the time change and warmer weather, I’m sure you’re starting to feel the growing urge to get out and explore. While travel may be difficult for some at this time, you can still get the travel bug out of your system by cooking your way around the world. 

March marks the start of National Nutrition Month, and to celebrate, we want to share  some healthy, colorful foods all made with wild blueberries that come from various corners of the world. Wild blueberries are only native to Maine and Eastern parts of Canada, which makes them incredibly special – and the same can be said for native cuisines from around the globe. Join us as we travel around the world and explore some delicious global cuisines that have been slightly adapted to include wild blueberries as a garnish, sauce, or in the recipe itself. 

Come on a nutritious, flavorful journey with us to celebrate National Nutrition Month! 

Tandoori Chicken Sticks with Wild Blueberry Fig Sauce

Originating in British India, Tandoori Chicken has been a staple throughout South Asia and the Middle East as well as in Western countries. Asian Indian Cuisine often includes lean protein foods, such as seafood, and lean cuts of meat or poultry. Top this  off with a rich and delicious wild blueberry fig sauce, and you have the perfect mix of healthy protein and antioxidants.

Szechuan Crispy Duck with Chinese Wild Blueberry Sauce

Duck is particularly prominent within Chinese cuisine, commonly eaten with scallions and cucumbers. Chinese Cuisine often includes two things – carbohydrates or starches such as noodles, rice or buns, as well as an accompanying stir fry dish or veggies, fish, and meat. As for this Szechuan Crispy Duck, you can enjoy it with a side of wild blueberry sauce for some naturally added sweetness.

5 Minute Black Bean Tacos with Wild Blueberry Sauce

Latin Americans have always used freshly made, soft, flat corn tortillas and served them with fillings like fish. Nowadays, tacos are an extremely popular U.S. dish, and have taken on many adaptations (or as we call it “fusions”). Tacos are easy to put together – give it a try for yourself with these black bean tacos topped with some savory wild blueberry sauce.

Simple Summer Gazpacho with Wild Blueberries 

Gazpacho, a cold soup commonly found in Spanish cuisine, especially in parts of Andalusia, traditionally contains colorful veggies such as tomatoes and peppers. Usually consumed with bread and other tapas (small plates), gazpacho is a refreshing meal – especially when you add some wild blueberries into the mix! This summer gazpacho with wild blueberries only requires two hours in the fridge to chill and then it’s ready to serve!

Chicken Saté with Wild Blueberry Peanut Butter Sauce 

Chicken Saté (Satay) is a Southeast Asian dish made with seasoned, skewered, and grilled meat, served most commonly with a peanut sauce. Invented by street vendors, this dish is considered a delicacy in many Asian countries. Our recipe spins the classic Southeast Asian dish with some heart-and-brain-healthy wild blueberries, giving this dish a boost of sweet, tangy flavor and nutritional value.

If you decide to cook your way around the world in honor of National Nutrition Month, we want to see what you created! Take a picture, post on social media, and tag us on Facebook, Instagram, and Twitter so we can see your delicious dishes from around the world.

First Ever Wild Blueberry Weekend Planned for August in Maine

Ready to begin a new summer tradition in Maine? Well, we’ve got a new exciting event to share with you. The Wild Blueberry Commission of Maine is putting our state’s iconic, delicious, and healthy wild blueberry in the spotlight this summer with the first ever Wild Blueberry Weekend.  Mainers and visitors will have the opportunity to eat, drink, and experience the taste of Maine summers by visiting 15+ wild blueberry farms and 40+ participating restaurants, inns, bars, wineries, and distilleries August 7-8, 2021. For a full list of the participating businesses and local farms (and the incredible activities they have planned), visit www.wildblueberryweekend.com.

“We want Mainers and visitors alike to experience the hardworking, vibrant, and distinctly Maine culture of wild blueberry farming,” said Eric Venturini, Executive Director for The Wild Blueberry Commission of Maine. “Wild Blueberry Weekend is a fun way to engage foodies, families, folks interested in the local food scene, residents and tourists in this iconic Maine food–and help our farms and businesses. Our goal is to make Wild Blueberry Weekend a new, annual summer tradition in Maine each August.”

Learn about Maine’s Wild Places

During the weekend, visitors will have the opportunity to visit 15+ wild blueberry farms located in Midcoast and Downeast Maine to learn how multi-generational family farms have stewarded and harvested this healthy, delicious berry for generations. Locations are offering a range of activities from farm tours to u-pick, hand-raking demonstrations, and even the ability to camp out in select fields. Additionally, visitors can purchase farm fresh and frozen wild blueberries and a number of value-add products like dried wild blueberry powder, jams, syrups, honey, and more.

“We want visitors to learn that wild blueberries are not ordinary blueberries. Wild blueberries have a rich, cultural history that we want to share, and they are grown and harvested in a way that is truly unique to Maine’s coastal landscape. Wild blueberries have thrived in this region for thousands of years–they are not planted like ordinary blueberries. Instead, they grow where nature put them, and are nurtured and harvested by Maine farmers,” continued Venturini. “Our farmers love what they do and are excited to share their stories with you. I encourage everyone to come up to Maine, see what the wild difference is for yourself, experience the natural beauty of a Maine wild blueberry field, and most importantly, eat and enjoy Maine wild blueberries.”

Plan Your Wild Blueberry Weekend Itinerary–Fun for the Whole Family 

If you’re heading to Maine this August or simply live here plan your family’s weekend itinerary by browsing the Wild Blueberry Weekend map that highlights 40+ participating restaurants, bars, wineries, and eating establishments, as well as the 15+ participating wild blueberry farms. Plus, you’ll have a chance to highlight you wild experiences and win prizes by following along with @wildblueberries on Instagram and Facebook and using #WildBlueberryWeekend on social media. 

“We’re very excited to launch this first ever, Maine wild blueberry weekend and hope to make it a tradition that Mainers and tourists look forward to each year. Don’t miss out on the fun. Plan your Wild Blueberry Weekend today,” concluded Venturini.

To learn more about Wild Blueberry Weekend, visit www.wildblueberryweekend.com. If you’re curious about the health benefits, origin, and eating wild blueberries, visit www.wildblueberries.com for research, recipes, and more.

Go WILD with These 5 Recipes at Your Next Tailgating Event

We love cheering on our favorite football teams this time of year and even have some good-natured rivalries in the office. This year, we thought it would be fun to combine our favorite things: football, tailgating, and Wild Blueberries! We’ve selected five recipes that are perfect for noshing on while cheering on your special team. Many of these recipes can be prepared ahead of time so you can enjoy as much of the game as possible.

Wild Blueberry Jalapeno Poppers

You won’t know if they are cheering for the game or these antioxidant-rich poppers. This tasty appetizer has that classic jalapeño popper heat, creamy goat cheese goodness, and an extra pop of the blueberriest flavor from the Wild Blueberries. If things get too heated, a little side of sour cream or plain Greek yogurt should do the trick – for the poppers, that is!

Skinny Turkey Meatballs with Wild Blueberry BBQ Sauce

Meatballs are a classic food for any gathering. This WILD twist to a crowd favorite will be gone before the last play. You might even catch your friends dipping everything in the Wild Blueberry barbeque sauce, and who can blame them? It’s sweet, tangy and full of antioxidants, twice that of ordinary blueberries, so you can enjoy every last drop of barbecue sauce with no guilt.

Wild Blueberry & Brie Pastry Bites

If your game time taste buds can’t decide on sweet or savory, these Wild Blueberry & Brie Pastry Bites may just be the solution! The combination of crispy, flaky pastry, warm, gooey brie and the pop of blueberry flavor from the Wild Blueberries are a perfect starter or a not-too-sweet treat.

Wild Blueberry & Spinach Turkey Burgers

What’s a tailgating party without the grill? Leave those plain ole burgers at home and go a little WILD! Mix up ground turkey, garlic, spinach, and bacon with some Wild Blueberries and be ready for some game time magic – you can even make these into bite-sized sliders. If you’re feeling adventurous, add some feta cheese to the patties, or layer some on the bun with lettuce and tomato. That pop of sweet, tart and tangy will have your fellow tailgaters talking about your burger long after the game-winning play.

Wings with Wild Blueberry Barbecue Sauce

Is it even a tailgating party without wings? We don’t think so either! If you grill, fry or bake your wings, this Wild Blueberry barbecue sauce will land you in the end zone. Made with Maine Craft Distilling’s Ration Rum and Blueshine, this barbecue sauce will win you the game. If you can’t find their spirits near you, well, that’s just another reason to visit Maine. Many thanks to Chef Henning for sharing this recipe with us!

Joy to the Wild Sweepstakes! Let Wild Blueberries Help You Ring in the Holidays!

It’s hard to believe but the holidays are just around the corner. And, we’re here to help you celebrate and enjoy this most flavorful time of the year with a fun contest called the Joy to the Wild Sweepstakes. This November there’s something new to win every week — from a KitchenAid® Artisan Series Mixer to a Vitamix®Blender to Le Creuset bakeware to a mouthwatering Wild Blueberry gift basket and $1,000 grand prize!
Entering
Entering is easy. Simply share your email address via the Joy to the Wild Sweepstakes tab on the Wild Blueberries Facebook page and you’re entered to win the Joy to the Wild Sweepstakes. Share the contest with your friends, and we’ll enter you a second time – doubling your chances to Go Wild this holiday season.
Grand Prize
Weekly Prizes

Prizes

This November there’s something new to win every week — from a KitchenAid® Artisan Series Mixer to a Vitamix® Blender to a collection of Le Creuset bakeware. Each week we‘ll select a winner at random to receive one of these incredible weekly prizes. All entries will be eligible to win the grand prize — a mouthwatering Wild Blueberry gift basket and $1,000.

Wild Wonderland Recipe Collection

And just for entering, you’ll receive our special Wild Wonderland Recipe Collection — seven (7) tasty Wild Blueberry recipes from some of our favorite bloggers including Regan Jones, RD of the Healthy Aperture. She has created a Spiced Wild Blueberry Cider, which we have to say is a yummy warm beverage for cold winter evenings. For the dessert table, she’s come up with Wild Blueberry Snowballs, a classic cookie with a Wild Blueberry surprise inside. GoDairyFree.org founder, Alisa Fleming, has added a Wild Blueberry twist to some traditional holiday recipes such as Wild Blueberry Gingerbread and Wild Blueberry Egg Nog. And, Hannah Kaminsky of BitterSweet, will have visions of Wild Blueberries dancing in your head with her Wild Blueberry Chai-Hot Chocolate and Wild Blueberry Crostini, which features her Savory Wild Blueberry-Sage Jam. Simply devine!
Here’s a sneak peek at one of the recipes in our Wild Wonderland Recipe Collection courtesy of Regan Jones – see below.
And don’t forget to add Wild Blueberries to your holiday gift wish list. I’m sure Santa would be able to deliver on it since he keeps a supply at the North Pole (the best freezer in the world). You’ll find that Wild Blueberries are different from the regular blueberries you find in the produce section. Wild Blueberries, available in the freezer section of your grocery store, are fresh frozen immediately after harvest and have a delicious, richer flavor and double the antioxidants than their larger regular, cultivated cousins. Wild Blueberries are the tiny, potent berries that truly are the Blueberriest! So if you like blueberries, ’tis the season to Go Wild!

Your Best Shot at Flu Prevention

Four “Cs” That Could Keep You Healthy This Season

The height of flu season is just around the corner, and it’s no cause for celebration. Flu usually hits hardest in mid-February, and this year, numbers are at all-time high. Flu, a contagious respiratory disease that is highly transmittable during the winter season, has been reported as surpassing last year’s numbers in Maine and 40 other states, according to the U.S. Centers for Disease Control and Prevention, and Canada is reportedly experiencing one of the worst and earliest flu seasons in recent history.

The flu is particularly dangerous to children, the elderly, and those with certain health problems, and too often it can be deadly. In the U.S., flu hospitalizes 200,000 each year, and kills 36,000. The CDC continues to recommend flu shots for people who have not yet been vaccinated this season, and treatment from a doctor for those experiencing symptoms, especially those in high-risk populations.

Can Diet Help Prevent Flu? 

If you are hoping to avoid flu this year, an ounce of prevention is worth a pound of cure. In conjunction with a flu shot and healthy habits such as conscientious hand washing, a healthy diet weighs in as the ultimate prevention strategy for avoiding the bad guys during a particularly infectious season.

According to the American Dietetic Association, a nutritious diet helps boost immunity and avoid the flu. It’s that simple: if you’re healthy, you’ll have a stronger immune system that will provide protection from disease, including the winter’s most virulent bacteria strains. What’s the best diet for your immune system? Flu prevention and treatment remedies range from eating garlic to chicken soup. One of the most popular remains mega doses of vitamin C. But the fact is, there’s much more to prevention than vitamin C. This year, reboot your Rx, and rely on these lesser-known Cs for your dietary defense – they could be your best shot at facing flu season head on.

4 Lesser-Known “C”s of Flu Prevention

Cups 

Eating more fruits and vegetables is more important during flu season than any other time of year. Not only do we need them most, but we tend to eat fewer during the winter. So, maintaining the recommended cups of fruits and vegetables requires extra effort. But it’s also easier than it seems, thanks to the availability of frozen fruits and veggies, which are every bit as nutritious as fresh. Five cups every day is recommended to provide an adequate level of vitamins, minerals and antioxidants to help maintain a healthy immune system, the cornerstone of staving off flu, colds, and disease in the long term.

Calories

Flu season is no time for strict dieting, no matter what your resolution is this year. While the “starve a fever” brand of calorie restriction was once a popular flu-fighting adage, studies indicate that the advice is on thin ice. Not only are adequate calories necessary for a healthy immune system, but adding extra calories to your diet can ward off the flu virus when you are most at risk, and even lessen its symptoms, says Health.com.

Color

Diet experts widely cite eating a colorful diet as a top priority in dietary defense during a tough flu season. Color on your plate – whole foods like wild blueberries that have naturally deep, colorful skin –– is the ticket to a strong immune system. If your plate covers the spectrum from reds and yellows to blues and greens, it’s an excellent indicator that you are getting a comprehensive variety of vitamins, minerals and potent antioxidants that can help fight symptoms and keep your body strong enough to face down one of this year’s brutal health enemies.

Complete (Package, That Is)

Mega doses of vitamin C and packets of vitamin-mineral concentrates may seem like today’s go-to flu remedies. But experts agree that the best immune boosters come as a complete package, not isolated supplements. Real, whole foods provide nutrient-rich synergy that nature intended, and it simply can’t be replicated in pill form. For example, if you choose to get your vitamin C from an orange instead of a supplement, it means you are also getting fiber, magnesium, potassium, folate, vitamin B6, and antioxidant-rich flavonoids to help strengthen your immunity. Pour a cup of frozen wild blueberries on your cereal, and you’re getting some of the highest potency antioxidants available, along with high fiber, manganese, and other important nutrients. Load up on plenty of leafy greens for concentrated amounts of vitamin K along with iron, calcium, potassium, and magnesium. Then you’re getting your mega dose on your plate, not in a pill, and that’s the most effective way to prevent flu and shorten its symptoms if it does come your way.

So, if vitamin C is the only item on your flu prevention list, expand your tactics this year. First, follow CDC recommendations and get a flu shot – there’s still time. Then, make sure you are eating a healthy, immune-boosting diet – one that provides calories, cups, color, and a complete package of nutrients that you need for life-long health and disease prevention.

You can get more information about the current flu season and how to prevent flu from the CDC.

Want a Little Belly? Try a Little Blueberry

Meet a New Belly Busting Phyto…PLUS: NEW Supermarket Guru Video! 

Interested in a more diminutive belly? You’re not alone. Growing middles are a body bane for many dieters, and it’s no coincidence. There’s a reason many of us battle belly bulge.

As we age, we naturally lose muscle, which results in more body fat, and body fat actually shifts from other parts of the body, like the arms or legs, to the middle. It’s particularly true for women, especially after menopause, due to a natural decrease in estrogen.

Belly fat isn’t just discouraging because of how it looks. Research has shown that as fat in our waists grows, so does our risk of cardiovascular disease, diabetes, breast cancer, colorectal cancer and stroke. Weight specifically carried in the middle can also be a factor in premature death, according to the Mayo Clinic.

The reason is “visceral fat” – fat that resides deep within our bodies and surrounds our organs. The cells of this deep, internal fat release inflammatory compounds that can affect blood pressure and cholesterol levels, lead to insulin resistance, and be a factor in causing some cancers. Having visceral fat is an indicator that you may be at risk for these and other diseases.

Are we doomed to larger bellies and a higher risk of illness as we age? No way. As stubborn as belly fat can seem, it is not resistant to diet and exercise. Following basic measures to lose weight will whittle belly fat just as it will fat on any part of the body. In fact, some nutrition experts say belly fat is first to go when you start a diet and exercise program.

The Wild Blueberry Effect

If you are ready to tackle that muffin top, making smart food choices may translate to your abs and reduce your chances of illness. According to WebMD, new research indicates that making blueberries part of your diet may correlate to less abdominal fat. If your genetic profile (or tape measure) indicates you have or are at risk of having visceral fat, eating wild blueberries is a perfectly achievable (and perfectly delicious) line of defense.

The Benefits of Blueberries: Learn more about why consumers and experts alike are embracing the blueberry.

While this promising connection between blueberries and belly fat is the result of preliminary research, we already know that the wild blueberry’s health advantages can play a role in the diseases that are exacerbated by belly weight, including heart disease and diabetes. Phytonutrients, which are responsible for the dark pigment in fruits like blueberries, are uniquely helpful in lowering the risk of heart disease and type-2 diabetes, and maintaining glucose control.  And of course, the nutrition-to-calorie ratio for this berry is huge. The recommended one-half cup per day provides just 42 calories along with its big health benefits, making it ideal food for belly-busting efforts.

Pterostilbene – A New Phyto to Know

Supermarket Guru Phil Lempert (see video above) reports that USDA research into a phytonutirients reveals a distinctive benefit to the blueberry – one that might shed light on its extreme health benefits. Blueberries, the report states, have high levels of pterostilbene, a phytonutrient which can help reverse the effects of heart disease and type-2 diabetes.

If you follow health and nutrition, this compound, pronounced TER-o-STIL-i-been, is one to watch. This nutritional compound is said to show cancer fighting properties, breast cancer fighting properties, and the potential to reverse cognitive impairment, among other health benefits. Pterostilbene is related to the famed resveratrol, and like resveratrol is also known for its existence in blueberries and grapes. (You can read more in this article from the USDA about pterostilbene’s healthy potential.)

When a fruit is truly super, like blueberries, which are loaded with advantageous phytonutrients, they win our trust. Lempert, an expert in predicting consumer views behavior lauds the fabulous deep blue fruit, and reports that true superfruits, like wild blueberries, are getting the thumbs up with even today’s jaded consumer.

But if your goal is a little belly, why go for a little fruit? Here’s why: phytonutients reside in the deep blue skin of the fruit, and the wild blueberry, due its small size, has a higher skin-to-pulp ratio than the larger, cultivated berry, which means you are getting the most intense nutritional benefit per serving possible. Go small! There are plenty of health benefits, and research is growing.

Do You Have Visceral Fat?

Check your BMI – While your BMI is a measurement of height and weight ratio, it doesn’t necessarily measure damaging belly fat. However, having a BMI that’s too high is an indicator that your weight can be detrimental to your health and increase your chances of life-threatening diseases.

Assess your shape – The better indicator of belly fat is whether you are an “apple” or a “pear”. If you are an “apple” – someone who has a wider waistline in relation to the rest of the body – it’s an indicator that you may be carrying visceral fat. Use the tape measure for a reality check – waist size in women should be under 35, and for men, under 40.

Know your levels (even if your thin) – Visceral fat is genetic, and you may have a tendency to have it even if you are not overweight. In fact, thin inactive people are more likely to store this internal fat. Know your cholesterol levels and blood sugar levels, first and foremost. Then reassess your eating and activity habits to counteract your genetic tendency.

Calorie Weigh-In: Should You Be Counting?

Americans, according to new findings from the International Food Information Council’s Food & Health Survey, have a serious calorie blind spot. The survey indicates that just 12% of us can accurately estimate our daily calories. Wendy Reinhardt Kapsak, a dietician involved in the survey, said it’s a case of being downright calorie-impaired. “There is confusion on all sides of the calorie equation,” she said. “People don’t know how many calories they should consume in a day, and even more are unclear how many they burn.”

We may have our head in the sand when it comes to calorie calculation, but how detrimental is it? If what we want is to get and stay healthy, are we really supposed to be counting calories?


Counting: The Cons

When it comes to counting, some of us are patently in Camp Con. After all, did cavemen count calories? Do the Chinese? Certainly not. Here are some of the arguments for trashing the tally:

1. Obsessing about calories can cause people to ignore the nutritional composition of their food and lose sight of other important food factors like fat content, sugar content, and glycemic index. 

2. Counting is about weight, and weight is not the point. Even if you stick to your calorie limit, in terms of volume, you may not be eating nutritionally-dense foods, and you may not be improving your health.

3. Counting is flawed – it’s difficult to master and inaccurate.

4. Counting kills the motivation to eat healthy because it’s tedious and time-consuming.

5. If you are counting to lose weight, stop counting, and you’ll gain it back.

6. Counting calories means you’re focused on the wrong thing. You’re distracted from understanding why you eat, changing your thinking about sugar-salt-fat combos, and seeing the bigger picture of health and wellness. 

Counting: The Pros

Camp Count begs to differ—you must know your caloric needs to maintain a healthy weight, they say, and that means doing a little math when it comes to what goes in and out. Here’s the “counter” argument:

1. Counting means you’re paying attention. Knowing what you need to take in and what you need to burn is the first step to waking up to your health and controlling your intake.

2. Counting is crucial to revealing the reality of outsized portions and diet-sabotaging drinks and snacks that hide behind guesswork. (Is your guesstimate off by 300 calories a day because of a forgotten soda? That’s a new pound every 12 days!)

3. Counting is actually easy and accurate with new iPhone apps and online software.

4. Calorie overages can motivate moving. Want to eat a little more? Move a little more to reach that net goal.

5. Counting for a short period of time provides an education that helps estimating intake in the long term.

6. Counting can necessitate planning meals in advance and making food yourself instead of going out.

Calorie Counting or Calorie Conscious?

In a perfect world, calorie counters might go to the back of the class in favor of other ways to stay healthy that focus more on nutrition. But in the imperfect world of dangerous obesity rates, increasing morbidity due to preventable diseases, and waistbands stretching in every age group, there may be a legitimate reason to befriend the calculator, or at least shake its hand. 

Dawn Jackson Blatner, a registered dietitian in Chicago and a nutrition blogger at dietchallenge.usatoday.com, said that her clients are not just calorie-confused – she calls them calorie-oblivious. Some simple calorie know-how would go a long way toward helping people lose or maintain their weight, she asserts, but she doesn’t teach calories counting. She teaches calorie consciousness.

Blatner favors simple journaling, even for a couple of weeks, as a key to opening the gates of consciousness when it comes to healthy eating. Writing down what you eat, or keeping track of it through a software application, can begin the process of understanding what’s going on in that space between your fork and your mouth. And, Blatner says, some apps like Mindful Eating, for example, fit the bill by urging users pay attention to the food, not the numbers.

Regardless of whether or not you are a member of Camp Count, you can do your part to defy the dismal data about calorie ignorance by getting over to Mypyramid.gov. There, you’ll find out the basics of weight management and dietary guidelines, and you can determine your calorie requirements based on age, gender and activity level.

By being one of the calorie-conscious rather than the calorie-confused, you’ll begin to get a handle on your own personal calorie and nutritional needs – and that’s pro-health no matter how you slice it.