health nutrition Archives - Wild Blueberries

Blu-Flow study spotlights wild blueberries’ support of cardiovascular and cognitive function

By Kitty Broihier, MS, RD, LD

June is Alzheimer’s and Brain Health Awareness Month, a good time to learn more about how
we can help support our own brain health with lifestyle choices. Interestingly, the same lifestyle
habits that can benefit our brains also help our hearts (read more on this connection here).
These habits include things like being physically active, getting enough sleep and managing
stress. And of course, eating a brain-healthy diet, including plenty of fruits and veggies, is
always a top suggestion for helping to boost both cardiovascular and cognitive function.

What did the study show?

A study recently published in the American Journal of Clinical Nutrition adds to the growing
body of research showing that consuming a moderate portion of wild blueberries daily can
improve blood vessel function and some aspects of cognitive function. In the randomized,
placebo-controlled clinical study, called BluFlow, 61 healthy adults aged 65 to 81 were divided
into two groups: one group consumed a beverage made with wild blueberry powder (equal to
about ¾ cup of berries) for 12 weeks, while the other group consumed a well-matched placebo
beverage. Those participants who received the wild blueberry beverage showed improvements
in certain aspects of vascular function, including:

A significant increase in flow-mediated dilation
A decrease in systolic blood pressure

They also demonstrated significantly better performance than the placebo group on two
measures of cognition:

Improved accuracy and quicker reaction time in an executive function test
Improved episodic memory in a word recall test

Cognitive and vascular improvements from consuming wild blueberries have been
demonstrated in multiple studies previously with participants who were under physiological

stresses such as high blood pressure, metabolic syndrome and cognitive decline. Yet, the fact
that these benefits were shown in a healthy group of participants is particularly encouraging
because it’s typically more challenging to show improvements in a population that’s already
healthy. Also, it suggests that a broader population may also experience cognitive and vascular
benefits from eating wild blueberries daily—that’s good news for healthy adults and wild
blueberry lovers alike!

Is blue the clue to the benefits?

Wild blueberries are especially rich in anthocyanins, the flavonoid pigments that give the tiny
berries their purple-blue color. In fact, wild blueberries have 33% more of these pigments than
regular blueberries. What’s so special about these pigments? They have potent antioxidant
capacity and anti-inflammatory effects, making them powerful allies in the fight against chronic
disease.

According to Dr. Ana Rodriguez-Mateos, one of the Blu-Flow study’s authors and an Associate
Professor in Nutrition at the Department of Nutritional Sciences of King’s College London, the
pigments may be the key to the positive cardiovascular and cognitive effects shown in the
study. “We think the effects are driven by the blue pigments in the berries, the anthocyanins,”
said Rodriguez-Mateos. “It’s clear from this study that consuming wild blueberries is beneficial
to cognitive function, as well as vascular health. This is consistent with what we already know
about the health benefits of anthocyanin-rich foods,” adds co-author Professor Claire Williams,
Chair of Neuroscience in the School of Psychology & Clinical Language Sciences at the University
of Reading.

Looking ahead to the next Blu study

Another study from the Rodriguez-Mateos and Williams teams is on the horizon. This one will
also feature wild blueberries, and will further investigate their vascular and cognitive effects on
participants from age groups across the lifespan. Stay tuned!

7 Healthy & Delicious Smoothie Recipes from Health Experts

During August we took twelve health experts from across the country on an incredible 3-day adventure through Maine’s wild blueberry fields. From hand raking wild blueberries, to an amazing dinner featuring the delicious berries, and a smoothie-making competition, our health experts received a whirlwind introduction to Maine’s nutritious and delicious superfruit.

Our registered dietitians, doctors, nutritionists, and health coaches started their Maine adventure at the Passamaquoddy Wild Blueberry Company Barrens to learn more about the history of the wild blueberry. The Tribe’s wild blueberries are harvested from 2,000 acres of barrens in Maine on the largest Native American-owned wild blueberry farm in the world. Our health experts got the chance to hand rake wild blueberries, which is the traditional way of harvesting, and meet the folks integral to Maine’s wild blueberry industry. And, they discovered how wild blueberries, flash frozen at their peak of ripeness to lock in taste in nutrition, get from farm to freezer, and ultimately to you!

Wild Blueberry Smoothie Competition

On the final day of our trip, we challenged our guests to a fun smoothie-making competition and of course the main ingredient was wild blueberries. Our guests had dozens of ingredients to select from including some out of the box ones like cauliflower rice and cooked beets.

The Winners!

After plenty of sips enjoying all of the incredible smoothies our guests crafted, our judge Wild Blueberry Nutrition Advisor Kitty Broihier selected our winners based on taste, texture and visual presentation. The winner of our competition was Malina Malkani! Malina is a Registered Dietitian, author, speaker and the single mom of three girls behind the Instagram & TikTok accounts, @healthy.mom.health.kids. Malina created a unique recipe called Wild Blueberry Basil and Tahini Dream. Our judge calls it very creative, and fresh.

Wild Blueberry Basil and Tahini Dream Smoothie by Malina Malkani, MS, RD, CDN

NEW Inspiring & Healthy Smoothies

Looking for inspiration to ramp up your smoothie making game? Explore the six new recipes created by our wonderful team of food and nutrition experts. Each has its own unique character, flavor, and appearance:

Simple, Wild & Smooth Mango Blueberry Smoothie

Simple, Wild and Smooth Mango Blueberry Smoothie by Wendy Lopez, MS, RDN, CDE

1% Better Dark Chocolate Blueberry Smoothie

The Maine Snickerdoodle

Wild Blueberry Cream Pie Smoothie

Full Body Booster Smoothie

Skin Glow Summer Smoothie

Wild your Smoothie & Have a Healthy Scoop of Wild Blueberries Daily!

If you haven’t tried frozen wild blueberries yet, consider making them a staple for your frozen food pantry so you can make delicious and nutritious smoothies every day. Frozen wild blueberries have twice the antioxidant capacity, 72% more fiber, 32% less sugar and a more intense blueberry flavor when compared to regular blueberries found in the produce section.

Having a wild blueberry smoothie is a nutritious way to start the day. Plus, wild blueberries have been linked to better brain health and cognitive performance. There’s growing evidence from numerous studies suggesting eating wild blueberries daily may be a practical and effective part of a brain-healthy diet. With 33% more deep purply blue anthocyanins and 2x the antioxidants of ordinary blueberries, wild blueberries contribute to healthy brains!

Learn more about the difference between wild blueberries and regular blueberries here.

Easy Ways To Maintain Nutrient Density In Our Diets As We Age

Written by Kitty Broihier, MS, RD, LD, Nutrition advisor and spokesperson for the Wild Blueberry Association of North America.

Did you ever hear an older person in your life say “I just don’t have an appetite” or “I rarely feel hungry anymore.” No, it’s not just in their heads. It’s a fact that as we age, our need for energy declines, along with our appetites. In general, older adults need less—and tend to eat less food overall—than younger adults. For many, this presents a situation of nutritional “mismatch” that can be problematic for health.

Declining appetite with age presents a nutrition challenge

Mother Nature created a nice pairing of decreased desire for food with declining energy needs as we age, until it comes to nutrient needs. While our energy (or caloric) needs decrease with age, our nutrient needs generally don’t – in fact, some are even higher. This translates to a challenging situation for many older adults which may result in quality issues for their overall diet.

Recent research in over 10,000 US adults with an average age of 73 found that, from 2001-2018, diet quality deteriorated significantly. Using data obtained from the nine National Health and Examination Surveys conducted during this period, the researchers compared participant data against the American Heart Association nutrition quality index. Based on those scores, they found that the proportion of older US adults with poor diet quality increased from about 51% to 61% during that time period. The percentage of older adults with ideal diet quality stayed the same at only about 1%. The researchers also found that consumption of whole fruits by adults this age decreased by nearly 51% over that time period.

Three ways that older adults can pack more nutrition into their diets

Keeping calories in an appropriate range while maintaining (or increasing) the nutrient content of the diet requires some attention and intention, but it doesn’t have to be difficult. Jacqueline B. Marcus, MS, RDN, FAND, founder of TasteOverTime, a website focused on providing resources and advice for “eating and drinking while aging tastefully,” points out that “In this study, older adults reduced their intake of fruits and vegetables, fish and whole grains, but these items are easier, more convenient and somewhat more economical than ever before.” Jacqueline provided three helpful strategies for boosting the nutrient density of an older (or any aged) person’s diet.

Cultivate a smoothie habit: Not only are older people at higher risk for dehydration, they also can benefit from more fiber and more protein—all things that a moderately-sized smoothie can provide. Plus, smoothies are easy to consume (important for those with dentition or swallowing issues), can serve as a snack or a beverage, and are a breeze to prepare. Creating a wild blueberry-based smoothie each day also can deliver cognitive benefits, which researchers attribute to their high level of anthocyanin pigments and potent antioxidant effects. With twice the fiber of ordinary blueberries and a more intense blueberry taste, frozen wild blueberries are a convenient and simple smoothie addition that provide great flavor. Check out our wide variety of wild blueberry smoothie recipes.
Look for healthy food items, such as produce, in convenient forms and package sizes: For older people, purchasing large quantities of produce or other fresh foods, even if the price is tempting, is often a set up for wasted food. Jacqueline recommends looking for smaller packages of nutritious foods, as well as heat-and-eat items for easy options. Of course, fresh produce is great but we recommend purchasing just a few pieces at a time if possible, and don’t overlook frozen and canned fruits and vegetables. Not only are frozen produce items (like wild blueberries!) convenient because they’re easy to take out just the right amount desired so there’s no waste, but they are also frozen when perfectly ripe, so nutrients are “locked in” at peak levels. To avoid unwanted added sugar, salt or fat, be sure to look for lower-salt or no-added-salt canned veggies, and plain, un-sugared, and un-sauced frozen items.
Enhance food flavors with nutritious mix-ins: Experiencing a decrease in ability to taste and smell is common among older people. Increasing the flavor impact of nutritious foods not only boosts interest in eating and food enjoyment, but can also introduce added nutrients. Making food more colorful can help and all can be achieved by using some popular add-on ingredients like toppings, garnishes, and sauces. Consider trying some of the following easy ideas to help make healthy foods even more nutritious:

Top yogurt, cottage cheese, and hot or cold cereal with a sprinkle of frozen wild blueberries (or berry mixture) for more color, texture, and health-promoting phytonutrients
Add sliced hard-boiled eggs for more protein and color in your salads, sandwiches, and pasta dishes
Eat meat and poultry with a fruit sauce made from fresh or frozen fruit. This goes a long way to enhance the appeal and flavor of pork, chicken, and turkey which can sometimes be less appetizing as people age
Augment the savory flavors and nutrition content of soups and stews with ingredients like mushrooms, peas, and tomato paste
Scatter chopped, unsalted nuts (toast them if you like) over cereals, cooked or canned fruit, and cooked vegetables. Ground nuts can be incorporated into sauces like pesto to use with pasta, over vegetables or as part of a dip

No matter how you spice up your meals, it’s so important to ensure you’re getting the necessary nutrients to fuel your body at every age. Need some recipe inspiration? We’ve got you covered.

Plan the Perfect Easter Brunch With Wild Blueberries

Do you and your family have any big plans for the Easter Holiday? Whether you’re hosting a big family gathering or simply looking for some tasty brunch ideas, we’ve got you covered! And what better way to start your Easter brunch than with a mouth-watering recipe featuring one of nature’s superfoods – wild blueberries!

These little berries are not only packed with nutrients and bursting with flavor, but they’re also versatile enough to be used in a variety of dishes. From pancakes to muffins to parfaits, wild blueberries can add a healthy and delicious twist to your Easter brunch menu. Plus, they’re a perfect way to add some festive color to your dishes, with their deep blue-purple hue reminiscent of spring blooms and Easter eggs.

The Wild Blueberry Brunch Breakdown

Now, let’s get to the good stuff… some flavorful wild blueberry recipes that will have your tastebuds singing! From sweet to savory, there’s something for everyone to enjoy. These five recipes can easily accompany all the traditional brunch favorites. Let’s get cooking and make this Easter brunch one to remember!

Waffle Bar with Wild Blueberry Syrup

You heard that right, a waffle bar! Swap your traditional sugary maple syrup for some homemade delicious wild blueberry syrup. This healthier syrup alternative is packed with flavor, making your waffles warm and most definitely inviting. For an all around yummy breakfast, this waffle bar is best served with a side of eggs (preferably scrambled) and some fried bacon.

Wild Blueberry Ricotta Stuffed French Toast Bake

Looking for the main event for brunch? Look no further than this Wild Blueberry Ricotta Stuffed French Toast! This baked dish takes all the best parts of breakfast and rolls it into one scrumptious bite. Served best with maple syrup and topped with some flavorful wild blueberries.

Wild Blueberry Mini Muffins

You can’t go wrong with having a few carb options at your brunch table, such as toast, bagels, or muffins. These wild blueberry mini muffins are the perfect addition to your spread.

Wild Blueberry Peanut Butter Dip

Who doesn’t love a good dip? This wild blueberry and peanut butter dip is guaranteed to be kid-friendly, and makes a great toast spread or snack addition. Make your fruit and veggie platter a little sweeter with this homemade dip option.

Wild Blueberry Bubbly

Now, this is for all the adults out there – we know that mimosas are the brunch drink of choice, but this wild blueberry bubbly might become your new favorite. All you need is a little sugar, water, some prosecco, and wild blueberries of course.

If you host an Easter brunch, be sure to share with us your wild blueberry creations. Take a photo, post on social, and tag us on Facebook, Instagram, and Twitter so we can see your Easter brunch spread.

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.

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.

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.

7 Tips for Packing the Perfect Lunch Box from Registered Dietician Liz Weiss

It’s back-to-school season and that means packing lunches, again! For many parents, packing the lunchbox can send the heart into nervous palpitations. But for registered dietitian Liz Weiss, it’s an art form. After reading her lunchbox ideas, your anxiety will magically transform into inspiration.

Liz is an award-winning broadcast journalist, cookbook author, and radio show host who started Meal Makeover Moms’ Kitchen, a leading blog for parents in search of better ways to feed their family a super-nutritious diet. She’s also the co-author of two great books: No Whine with Dinner: 150 Healthy, Kid-Tested Recipes from The Meal Makeover Moms and The Moms’ Guide to Meal Makeovers: Improving the Way Your Family Eats, One Meal at a Time and she recently released a mobile recipe app called, Meal Makeovers. You can read more about Liz at http://mealmakeovermoms.com/ and you can download the Meal Makeover app here.

Here’s some of the wisdom Liz shared with us about packing lunches.

How do you get inspired with packing a good lunchbox?
To get inspired I think about color, flavor, nutrition, and seasonality. I really like to include all of the senses – smell, sight, touch, and taste when thinking about the lunch box.
What has worked for you in the past?
I have found that it’s really helpful to include my kids in the process. I do this by simply asking them: “What do you want for lunch?” The last thing we want –or I want as a dietitian – is to throw away food or for a child to not eat something because it’s not appealing. Plus, if they don’t eat what you packed for lunch they are getting no nutritional benefit. One of the most important ways to get children excited is to present the food in a kid-appealing way. For example if you’re going to slice up apples, put a little lemon on them so they don’t turn brown. Put grapes in a small container. Think about how you package your food. Use small containers and put a little utensil in there. Make it cute and playful. That’s why Bento Box Lunches are so appealing. Kids like to play, so it pays off to think about finger foods –something easy to pick up and bite into. Most young kids are either missing teeth or they have braces – and it’s important to be mindful and make sure they are physically able to eat the food you pack. For example, I would never send young kids to school with whole pieces of fruit like apples.
How important is it to be organized?
It’s very important. As moms we really relish our sleep. If you can get 5-10 extra minutes of sleep in the morning, wouldn’t you want that? Pack shelf-stable milk boxes in the fridge before going to bed. That way it will be cold in the morning and will help keep your kid’s lunch cold. If you’re packing sandwiches, wash and dry the lettuce leaves the night before, and have them in a bag ready to go. Cut up your veggies the night before – have bell peppers, carrots, and cucumbers ready with a small container of dip. Recently, I sent my son to school with pasta salad. I boiled the whole wheat pasta the night before and it was ready to go in the morning.
Can you provide a few simple ideas for recipes?
There are lots of lunchbox recipes on my website. Here are a few ideas to get you started.

Yogurt, granola and fruit cup— morning snack time at school is a perfect time to integrate some healthy options. I like to pack a small container of yogurt and pour some frozen wild blueberries over the top. Then I add a second container of granola to sprinkle on the top.

Pasta salad—I’m all about whole grains, so I start with a whole-wheat rotini. Then I add all-natural deli ham, feta cheese, diced bell peppers, zucchini ribbons, corn on the cob (leftover from last night’s dinner), and some Italian dressing. This is simple and delicious.

Kebabs — These are a favorite. I use cheese cubes, leftover chicken or deli meats like turkey or chicken. Then I add grapes, melon cubes or berries in between.

Chicken salad — Here’s an easy one. I use cubed chicken mixed with plain Greek yogurt, some low-fat mayonnaise. Then I add nuts, dicedgrapes or apples, or diced avocado.

Quesadillas – These are a hit for lunch and offer a nice change of scenery from the standard lunch. I heat the tortilla and then I add beans, veggies, cheese, and BBQ sauce and wrap these hot in foil.

What are some common lunchbox mistakes?
Packing too much food is a common mistake. Kids have about 20 minutes to eat so I encourage parents to pack the right amount of food for their child and prepare it in bite-sized pieces. Be sure to observe what comes back in the lunch box – this can be very telling. A lot of parents tend to focus on refined carbs because they are easy– they will pack a bagel with cream cheese, a juice box, and a bag of chips. The challenge when packing a bagel/juice box/bag of chips is that it lacks color and nutrition, so focus on a rainbow of colors instead!
What is the trick to keeping it healthy?
Make sure you have fresh fruit and a veggie in your lunch box. Some parents consider juice to be a fruit serving, but it’s best to think about fresh, frozen, or dried fruit as a true serving. Don’t forget about snacks. I view snacks as a mini-meal. Snack time is an opportunity to weave in ingredients that are missing in the diet. If they are not getting veggies or fruit in the morning, make sure they’re an option as a snack. One of my favorite snacks is my Mini Blueberry Cornmeal Muffins.

7. What are some of the worst lunch boxes you’ve seen?

I’ve seen a morning snack of Hawaiian punch and chips. I’ve also seen Gatorade and chocolate chip cookies. These “snacks” bring calories and sugar to the diet, but not much more. Remember that kids are small, and it doesn’t take much to fill their stomachs – so every bite should be packed with nutrition – think nutrient rich and the colors of the rainbow. Every time you pack that lunchbox ask yourself: “What is this ingredient doing for my child?”

What are favorite things to pack for your kids’ lunches? What’s the worst lunch box you’ve ever seen?

March is National Nutrition Month

Ready to Get Personal About Your Food Choices?

This month, the Academy of Nutrition and Dietetics wants you to get personal about your food choices. Why? Because they say knowing and embracing your individual food style and preferences is one of the best ways to eat a healthy diet and make good food choices over the long term. In short, they think our favorite foods – foods we like and feel excited and satisfied by – should be a part of our life.

Can we can really be healthy and still celebrate our diverse food preferences? The experts behind National Nutrition Month® say we can. National Nutrition Month® is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics, an organization of food and nutrition professionals. This year marks the 40th anniversary of National Nutrition Month®, and Eat Right, Your Way, Every Day is this year’s theme. The theme provides a positive platform to think about eating in terms of individual choices – our traditions, our lifestyle, and our likes and dislikes. While the emphasis of National Nutrition Month® is on portion size and moderation as part of a healthy eating plan, this year’s theme also focuses on the idea that eating healthily doesn’t mean giving up foods that we love, foods that we grew up with, or foods that are part of our culture or lifestyle.

For example, rather than making our traditional Italian pasta dishes or Southern specialties off-limits, modifying or moderating our portions of these beloved foods can put us on the road to a healthy diet, as long as we follow the principles of good eating outlined by the USDA’s MyPlate recommendations – filling half our plate with fruits and vegetables and understanding the food groups and portions that make up a healthy diet. Whether we are athletes or mothers, vegans or meat lovers, the idea behind Eat Right, Your Way, Every Day is that eating what suits us personally can help us eat well.

Learn more about principles of National Nutrition Month® and Build a Personalized Eating Plan, or visit EatRight.org for a variety of tips, games, and educational resources designed to spread the message of good nutrition.

Be Part of the Conversation About Healthy Eating

What are your personal eating habits?

We all balance our lifestyle, traditions, and health needs in different ways. Who we are and how we live dictates what we choose to put on our plates every day. Be part of the conversion about how you eat and live – write about it on your own food blog and be listed on the National Nutritional Month® Blogroll. Or, let us know by commenting or sending us an email. We want to hear your insights during the month of March. Then, we’ll share your answers or your posts with our readers.

Use these questions as a guide:

How is your family or cultural tradition part of your everyday eating?
What parts of your lifestyle dictate what you eat? Are you away from home a lot? Do you care for other family members?
What part of your food choices are dictated by what you love to eat?
What personal food choices do you feel good about? Not so good about?

Celebrate your individuality this month! Make your food choices healthy ones by putting something you love on your plate. Then share the love by being part of conversation about healthy eating.

Have You Entered to Win a Wild Taste Adventure?

You’ll have a chance to win Five Days of Food and Fun in the Land of Wild Blueberries, a getaway which includes transportation for two to Québec City, Canada, 4 nights lodging in the historic Château Frontenac, and a $1,000 Wild Taste dining allowance to enjoy the Wild Blueberry specialties in top restaurants around the city! Just enter for a chance win this Wild Taste Adventure!

New Generation = New Trends in Nutrition?

Our Kids Could Change the Course of Healthy Eating

The news has been grim: one in three American kids is overweight or obese, according to the American Heart Association. In Maine, more than half of all adults will be obese by 2030, wreaking havoc on the state’s health and its economy. With spiking obesity rates come unprecedented rates of Type 2 diabetes, higher incidences of heart disease, metabolic syndrome, and many weight-related conditions. For the first time in history, the younger generation may have a shorter lifespan than their parents.

Lamenting the poor health and nutrition of our youth seems to be part of the cultural script. There is no shortage of blame. Scientists have uncovered evidence that everything from gut bacteria and antibiotic use to sleep deprivation contributes to a population destined to be larger and sicker. While new factors emerge, others remain culpable, including portion sizes and endless exposure to nutritionally-poor processed foods and their mammoth advertising budgets. Add factors like fewer families cooking at home (and fewer kids learning to cook), tight budgets that lead us to less healthy choices, and less time being active, and we have a recipe for a nutritional doomsday for today’s youth.

At the same time, according to a Generational Consumer Trend Report issued this year by the food industry market research firm Technomi, today’s millennials consider healthy eating important. Young adults, says the report, have greater awareness of and appreciation for food and health-related issues. It may be that the younger generation is primed for better choices: general opinion suggests they are more open to receiving health messages and they possess a healthy skepticism when it comes to advertising claims. As a result, messages about the importance of fruit and vegetables and research about disease prevention may be getting through, starting trends in good health for the generations that follow.

Here in the land of wild blueberries, the University of Maine reports that more students are enrolling in their food and science program, for example. According to the report, enrollment in the program has been nudged by the importance of personal health and wellness for a new generation that has been seeking out whole, natural foods in an effort to be and feel well.

The news may represent a single point of light in a world of nutritional darkness, but it also may indicate real generational differences in the choices we make about food – differences for the better. In the face of seemingly insurmountable odds, signs of a hopeful, healthier future can be found in many places in the nation and locally.

A New World of Healthy Eating

Much of the focus on our kids’ eating has been on the schools, where poor options have been the rule rather than the exception. Choices in the lunch line are improving as schools join the movement to eliminate veggie stand-ins and offer more whole foods. In fact, childhood obesity rates have declined slightly in some cities and states that have taken on the issue of school lunch nutrition. Close to home, Maine Harvest Lunch puts local foods on school menus across the state at certain times in the school year. The initiative has prompted schools to purchase food from Maine farms and other food producers year round, causing a virtuous cycle within the industry. And, when school doors close, summer camps pick up where they left off, exposing kids to local produce and diverse, whole foods. That’s true especially in areas around Maine and Canada, where what goes on in the lunch room at meal time is as important as the activities outside.

In addition to changes in the lunch line, educational programs for kids, legislation about food claims, and healthy eating role models are contributing to changing the food environment of young people and helping them develop a connection to their food sources. It’s these changes that make kids more likely to embrace diverse foods and eat more widely across the food, color, and nutrition spectrum and rely less on a traditional American diet full of fat, salt, and sugar.

Be Part of Positive Generational Change

Can a new generation change the course of our health? A case can be made that it can. Evidence of positive change can be found everywhere. And, the more we recognize the good nutritional choices kids and their families make – eating more fruits and vegetables, either fresh or fresh frozen and more whole, nutritionally-dense food – the more we can propagate good choices in our own families and communities.

Recently, a Wild About Health reader said she started using frozen wild blueberries and spinach in a “synergistic smoothie” every morning based on Dr. Daniel Nadeau’s recipe. She began making a little extra for her teenage daughter, a notorious breakfast-skipper, who loved them and started making them herself. Now, no matter what the rest of the day brings nutritionally, she knows they’ve both had at least 2-3 fruit and vegetable servings. We can all start being more aware of our own healthy eating, too, and model that behavior for our kids. We can challenge them to cook themselves, help them try new recipes, and enlist them to help us shop for whole foods whether local, fresh or frozen. We can let them stock the fruit bowl, or be in charge of buying their favorite frozen fruit to keep in the freezer for snacking. We can bake a fruit pie together, or involve them in picking up squash from local farmer’s market. We can learn not to dwell on the negative choices they make, and start noticing the positive ones, so we can nurture and build on them.

There’s no denying the perils that face the health of our nation’s youth. But a nutritional course correction could be just a generation away. The more we recognize positive change, the more we open the door for health and nutritional messages to get through so our kids can lead the way in the quest for a healthy future.

Get kids cooking. Try these 10 ways to get kids involved in cooking and shopping from Fruit and Veggies More Matters.

Let the healthy games begin! Make healthy eating fun with FoodChamps.org, a game that teaches kids about nutritional choices.

See evidence of healthy change in your family or in your community? Let us know!