back to school Archives - Wild Blueberries

Brain-Healthy Breakfast Recipes to Start Busy School Mornings Off Right

It’s that time of year again–some kids have already had their first day of school while kids here in Maine are just heading back to the classroom. While it’s still a little unclear what the school year will ultimately look like for your child–either in-person learning or remote–we want to say a big thank you to all the parents out there.

While we can’t help with the homework, we can help with making your mornings a bit easier. For most families, mornings are super busy but breakfast is the one meal during the day that parents tell us they have complete control over what their child eats. So, why not make breakfast filled with brainy-healthy foods to give your kiddos a great start to their school day? Here’s a little breakfast inspiration: six wild blueberry breakfast recipes that will help nourish your child’s brain. With 33% more brain-healthy anthocyanins and 2x the antioxidants of regular blueberries, adding a healthy scoop of wild blueberries to your kid’s morning is a great way to begin the day.

Try these grab-and-go Wild Blueberry Mini Muffins

The morning goes quickly, especially when you’re juggling so much! Out of time? No problem, these quick and easy, grab-and-go Wild Blueberry Mini Muffins are the perfect solution. Simply bake them in the evening, store them in a tupperware container, and everyone will be able to grab a yummy muffin on their way out the door in the morning.

Pro tip: throw them in the microwave for 15 seconds to make it nice and warm before biting into some wild muffin goodness.

Whip up some Wild Blueberry Zucchini Bread

Start your day on a nutritious note with our Wild Blueberry Zucchini Bread—a delicious and wholesome treat designed to fuel young minds. Packed with vibrant wild blueberries and nutrient-rich zucchini, this bread offers a delectable way to kick-start your mornings. Wild blueberries are best in this recipe because they add a bold, tart flavor and their small size means more berries per bite.

Prep some Dried Wild Blueberry Almond Granola

Bursting with nutty almonds and antioxidant-packed dried wild blues, this Dried Wild Blueberry Almond Granola not only supports cognitive function, but also delivers essential nutrients that growing bodies need. Prepare a batch in advance and enjoy it as a quick weekday breakfast or as a topping for yogurt parfaits.

Have dessert for breakfast with Wild Blueberry Crumb Cake

With ‘cake’ in the title, this is an easy make-ahead breakfast option that tastes good and may encourage your kids to eat breakfast–especially if they think they’re getting away with eating dessert in the morning. Wild Blueberry Crumb Cake tastes delicious without sacrificing added nutrients.

For the toast fans out there, try some Coconut Peanut Butter Wild Blueberry Toast

If your child loves old-school PB&Js, try this homemade spin-off: Coconut Peanut Butter Wild Blueberry Toast. Using just seven simple ingredients, top your grain of choice (e.g., whole wheat bread, an english muffin, or whatever your child loves!) with some wild blueberry goodness.

Blend up a Mix-In-A-Pan Wild Blueberry Snack Cake

Introducing a hassle-free marvel for busy mornings: Mix-In-A-Pan Wild Blueberry Snack Cake! The ease of preparation makes it an ideal option for hectic school days—simply mix the ingredients in a single pan and pop it in the oven. Plus, it’s a versatile delight that can be sliced into convenient portions for breakfast on-the-go or as an after-school pick-me-up.

Did you know that research has found wild blueberries to have a positive effect on your child’s memory, decision making, response times, concentration, and mood? That’s why wild blueberries should power your family’s morning to make for a great day ahead. If you try one of the above breakfast recipes, let us know which one your kids loved the most! Take a picture, post on social, and tag us on Facebook, Instagram, and Twitter so we can see your kids’ *wild* breakfast. If your profile and/or post is public, we’ll be sure to repost it on our stories or respond. Can’t wait to see what you come up with for your family!

Back to School: Brain Support for Kids

As we switch gears from summer to fall, back to school time brings lots of things to mind, including new school clothes, new teachers, and a renewed emphasis on habits to support our children as they get back into the classroom. And, while your child might be more interested in picking out a new lunchbox, you are probably more concerned with figuring out what goes into it. Not to worry—we’ve got you covered with information on brain-healthy foods (like wild blueberries) and kid-friendly lunch and snack ideas to help support a smooth back-to-school transition for the whole family.

Which foods support developing brains?

Healthy food helps grow healthy bodies, but did you know that there is increasing scientific evidence of a link between improved nutrition, brain development, and optimal brain function?¹ Research also suggests that cognitive ability attained in childhood determines, in part, cognitive ability in adulthood.² And since the brain develops faster than the rest of the body during childhood, nourishing your young one’s noggin by choosing healthy foods is a priority.

In general, brains are best fueled by a diet that’s filled with nutrient-packed foods that deliver an array of vitamins and minerals, protein, and healthy fats. Foods that deliver essential nutrients needed for proper growth and development of both body and brain include:

colorful fruits, especially blue/purple/red colored berries (like wild blueberries!),
vegetables,
eggs,
whole grains,
legumes,
nuts,
seafood,
lean protein,
and dairy products.

Do wild blueberries boost brain power in kids?

Our brains and cognition are complex, and research is designed to test specific aspects of cognition in a highly controlled way. A growing body of scientific evidence suggests that children and teens perform better on specific cognitive tests within a matter of hours after eating wild blueberries. Studies examining wild blueberries reported positive impacts in three specific areas of children’s cognition, including:

Memory: Two studies that tested children ranging from ages seven to 10 found that consuming a wild blueberry beverage improved performance on a word list recall task. Improvements were detected in children taking the wild blueberry drink, but not the placebo drink, as soon as two hours after intake and later on throughout the day.^3,4

Executive function: Executive function is a category of cognitive ability that helps us to plan, organize, focus, concentrate, problem solve, and self-regulate. Cognitive skills involving executive function are not fully developed until early adulthood. Children who have problems with executive function can face academic challenges .⁵ A recent double-blind placebo-controlled study reported that children who consumed a wild blueberry drink performed better on computer-based tests that examined attention and decision-making. By testing at different times and using tests of increasing difficulty, researchers noted that wild blueberry intake had a greater impact as tests became more difficult.⁶

Mood: It’s widely known that adolescent youth are vulnerable to developing depression during an important period of cognitive development. Researchers in the UK conducted a controlled, double-blind trial to investigate the impact of wild blueberry consumption on mood in children and teens. In this study, the young participants responded to questions using a numbered score, and responses from those who consumed a wild blueberry drink shared a better positive mood score than those who consumed the placebo when measured two hours after intake.⁷ According to one of the researchers, a sustained low mood is a core feature of depression. Another study by the same research group looked at self-reported mood in 64 healthy teenagers randomly assigned to take either a wild blueberry drink or placebo daily, for four weeks. When surveyed at the conclusion of the study, the teens who had consumed the wild blueberry drink had significantly lower scores on measures related to depression symptoms compared to those in the placebo group*.⁸

How do wild blueberries impact cognition?

The mechanisms underpinning the beneficial effects of wild blueberries on cognition and brain function are not fully understood. Right now, researchers believe that the abundant anthocyanin flavonoids of wild blueberries may be a big part of the answer. Flavonoids are a diverse group of natural bioactive compounds found in fruits, vegetables, coffee, cocoa, and tea. In wild blueberries, anthocyanins—which are the red, blue, and purple berry pigments—are the predominant flavonoid. In fact, wild blueberries have 33% more anthocyanins than regular blueberries. During digestion, anthocyanins break down extensively. It’s likely that anthocyanins and their breakdown products are largely responsible for the specific health effects seen with blueberries.⁹

For more information about wild blueberries, cognition, and brain health, check out our brain health content hub.

Don’t let fruit fall off the plate (or bowl)

Getting flavonoids in your child’s diet means making sure that they eat plenty of fruits and vegetables. According to the Dietary Guidelines for Americans, while preschool-aged children generally have adequate fruit and vegetable consumption, average produce consumption by late adolescence is about half of the recommended amount. The Guidelines specifically recommend that total fruit consumption be maintained throughout childhood and teen years to optimize overall food intake and nutrition. In general, this means kids ages two through 18 should get from 1-2 ½ cup equivalents of fruit per day, depending on caloric intake and age.¹⁰ Providing children with a variety of fruit choices, including both fresh and frozen fruit like wild blueberries or more processed products that are deeply colored, (e.g., juice), means kids will get the wide range of fruit and berry bioactive nutrients they need.

Start a lifetime wild blueberry habit this school year

You know that kids like foods that are fun and taste good. Luckily, wild blueberries are super tasty (with no added sugar!) and fun to eat–think purple tongues! And parents appreciate the health aspects, versatility, and good value of frozen wild blueberries.

We’ve covered how wild blueberries can improve cognition, and there is also a growing number of long-term population studies providing evidence that daily intake of moderate amounts of anthocyanins can support human health and reduce disease risk as we age. In these epidemiological studies, diet records obtained from large populations over many years correlate the intake of specific foods and food components (including anthocyanins) with health outcomes. Overall, there is a robust body of published research showing us how and why you should make wild blueberries a daily habit for you and your family.

Kid-approved ways to use wild blueberries

Adding wild blueberries to your back-to-school routine is a win for everyone.

Here are some easy ideas that kids will love:

Goodness, straight from the bag: Wild blueberries are picked at the peak of their ripeness, washed and flash frozen, which locks in nutrients and preserves fresh wild flavor. Frozen wild blueberries need no adornment, they are delicious as they are! Lots of kids like to eat them frozen, or just slightly thawed. Just put them in a bowl or custard cup and hand your child a spoon—it doesn’t get easier than that.

A daily sprinkle: Adding a sprinkle of wild blueberries to foods that your child is already in the habit of eating daily is a great “add-on.” Try a sprinkle of wild blueberries over cold cereal, oatmeal, or yogurt. At dinner time, a sprinkle of wild blueberries makes a colorful and refreshing addition to a green salad or fruit salad.

Smooth operator: Enjoying wild blueberries in a smoothie is one of the favorite ways that kids like to eat them. Adding a scoop of frozen wild blueberries adds a flavor boost to any smoothie, while bumping up the nutrition factor–plus, the frozen berries keep smoothies nice and frosty. Check out our variety of smoothie recipes.

Freeze it up: Wild blueberries can be easily made into delicious frozen treats like ice-pops, ice cream, and sorbet. A wild blueberry ice pop after school is a treat that’s hard to beat—such a fun way to get a good dose of anthocyanins and other nutrients. Your kids (and their growing brains) will thank you!

For more ideas and recipe inspiration, check out the huge recipe collection on our website.

References:

Nyardi, A., Li, J.,Hickling, S., Foster, J., Oddy, W. The role of nutrition in neurocognitive development from pregnancy through childhood. (2013) Frontiers in Human Neuroscience 58(7) 2911-2920. https://www.frontiersin.org/articles/10.3389/fnhum.2013.00097

Gow, A. J., Johnson, W., Pattie, A., Brett, C. E., Roberts, B., Starr, J. M., & Deary, I.J. Stability and change in intelligence from age 11 to ages 70, 79, and 87: the Lothian Birth Cohorts of 1921 and 1936. (2011) Psychology and Aging, 26(1), 232–240. https://doi.org/10.1037/a0021072

Whyte, A. R., & Williams, C. M. Effects of a single dose of a flavonoid-rich blueberry drink on memory in 8 to 10 y old children. (2015) Nutrition, 31(3), 531–534. https://doi.org/10.1016/j.nut.2014.09.013

Whyte, A. R., Schafer, G., & Williams, C. M. (2016). Cognitive effects following acute wild blueberry supplementation in 7- to 10-year-old children. (2016) European Journal of Nutrition, 55(6), 2151–2162. https://doi.org/10.1007/s00394-015-1029-4

Calderon, J. Executive function in children and how to help. Dec 2020. Harvard Health Publishing https://www.health.harvard.edu/blog/executive-function-in-children-why-it-matters-and-how-to-help-2020121621583

Whyte, A. R., Schafer, G., & Williams, C. M. (2017). The effect of cognitive demand on performance of an executive function task following wild blueberry supplementation in 7 to 10 year old children. Food & Function, 8(11), 4129–4138. https://doi.org/10.1039/c7fo00832e

Khalid, S., Barfoot, K. L., May, G., Lamport, D. J., Reynolds, S. A., & Williams, C. M. (2017). Effects of acute blueberry flavonoids on mood in children and young adults. Nutrients, 9(2), 158. https://doi.org/10.3390/nu9020158

Fisk, J., Khalid, S., Reynolds, S. A., & Williams, C. M. (2020). Effect of 4 weeks daily wild blueberry supplementation on symptoms of depression in adolescents. The British journal of nutrition, 1–8. Advance online publication. https://doi.org/10.1017/S0007114520000926

Kalt, W., Cassidy, A., Howard, L. R., Krikorian, R., Stull, A. J., Tremblay, F., & Zamora-Ros, R. (2020). Recent Research on the Health Benefits of Blueberries and Their Anthocyanins. Advances in nutrition (Bethesda, Md.), 11(2), 224–236. https://doi.org/10.1093/advances/nmz065

U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.

6 Back to School Recipes Your Kids Will Love

For most of us, Labor Day means the end of white jeans and the start of Pumpkin Lattes. But for parents everywhere, it’s the return to the structured routine of school, sports and homework. So as we head back-to-school, we wanted to give all the moms and dads out there our favorite tips and recipes for keeping breakfast and lunch fun and delicious – even for the pickiest of eaters!

Breakfast

Eating a healthy nutritious breakfast is important for every kid. It provides them the fuel they need to be effective at school. Incorporate foods into your breakfast routine that will help your child do their best in the classroom. For example, research has shown that including Wild Blueberries in your kid’s diet can boost memory and concentration in elementary school aged kids. Even when the mornings get hectic, which we know they do, don’t skip breakfast.

Plan ahead and have delicious breakfast items ready to grab and go. You can whip up a batch of these Wild Blueberry Mini Muffins from Lindsay Livingston of the Lean Green Bean in no time. The almond butter (or nut butter of your choice) and the yogurt helps these muffins stay nice and moist for days at a time and their small size fits perfectly in little hands, eager to eat on the go.

Oatmeal is another healthy breakfast choice, but one often scoffed at by kiddos because of its texture. Keep things fun and fresh with this creative recipe from Sally Kuzemchak of Real Mom Nutrition. Her Gluten-Free Wild Blueberry & White Chocolate Oatmeal Cups are hearty and healthy, and the kids won’t even know they are eating oatmeal. The frozen Wild Blueberry and white chocolate combo is like eating dessert for breakfast. Plus, if you make them in muffin tins they’re easy to grab on the way out the door to catch the bus.

Smoothies are another healthy grab and go option for breakfast. You can pack them full of nutritious ingredients – even veggies – and serve them up in fun travel cups with colored straws. Try this Wild Blueberry and Kefir Breakfast Smoothie from Sally Kuzemchak. She uses frozen Wild Blueberries to help 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 the drink.

Lunch Box Ideas

Involve Kids in the Process: Sit down and make a lunch plan for the week so they’ll be excited about what they find in their lunch box everyday. However, getting lunches packed on time, never mind making them inspiring can be a challenge, but we have a few tricks up our sleeves to help you keep things fun. Show off your magic skills with these Wild Blueberry Fruit Leather roll-ups. From frozen Wild Blueberries to chewy, sweet fruit leather, your kids will actually be excited for lunchtime. These are great to make ahead for the entire week, and even more magical if you have some of those small hands helping you along the way to witness the transformation.

Making sure lunches include protein is so important to keep kids energized throughout the day. And while it can be tempting to buy energy bars from the grocery store, many are full of hidden sugars and unpronounceable ingredients. These Wild Blueberry Energy Bars will make sure your kids are full and ready for the rest of the school day – without all the added sugar! Make them with their favorite nut butter and vanilla or chocolate protein powder – they’ll be begging for this bar to be a part of lunchtime or even as an afterschool snack!

Afterschool Snack

Make it Fun: When the kids get home from school, they usually run directly to the kitchen and start poking around for a snack. Of course you want to make sure it’s something healthy, and also won’t spoil their appetite for dinner! These Wild Blueberry Yogurt Pops seem like an unlikely treat but with frozen Wild Blueberries, chia seeds, yogurt and some protein powder, they are a perfect energy boost for the afternoon. If you don’t’ have a popsicle mold handy, you can use ice cube trays and popsicle sticks or toothpicks.

Phew! That should get you to dinnertime. All of these recipes are kid-friendly but that doesn’t mean adults can’t enjoy them as well! You’ll be the envy of the office with those muffins and maybe even spread some nostalgia with the fruit leathers. They will keep you going until dinner is on the table! Need more ideas – we can help with that too! Check out ALL of our Wild Blueberry recipes.