healthy eating Archives - Wild Blueberries

Fueling Young Minds: Navigating Back-to-School Nutrition with Dietitian Mom

With the back-to-school season here, parents are gearing up for the bustling year ahead. The transition from carefree summer days to structured school routines can pose unique challenges, especially when it comes to ensuring children receive the nutrition they need to perform their best in the classroom. To help with some back-to-school nutrition strategies, we asked one of our favorite mom dietitians, Jenny Shea Rawn, for some tips. Jenny has a Master of Science in Nutrition and a Master of Public Health degree, is an accomplished author, and the loving mother of two young kids, Lucca and Lexi. In her career and role as a mother, she has a profound understanding of the importance nutrition plays in child development. During our conversation, she shared with us her approach to balanced breakfasts and smart lunch box choices that can help kids sustain their energy levels and cognitive function during the long school days.

A Balancing Act: Nutrient-Packed Breakfasts

When it comes to breakfast, Jenny advocates for protein, whole grains, and the inclusion of fruits or vegetables. “It’ll help with blood sugar stabilization and ensure that their brains can be thinking and they can maintain good energy throughout the day,” Jenny explained. To simplify busy mornings, she relies on quick and easy recipes like overnight oats, oatmeal, or smoothies. Her secret weapon? Infusing nutrient-rich wild blueberries. “Besides their nutritional benefits, the berries add a nice flavor to the dishes without adding any sugar. Plus, kids love the purple color. These recipes are super simple, nothing fancy—nobody has time for fancy stuff during the busy school week!”

Emphasizing the value of breakfast, Jenny makes sure her kids begin their day with a meal that nurtures their bodies and minds. Her approach aligns with decades of research, emphasizing that a balanced diet (especially one that includes wild blues) supports cognitive function and concentration in kids. Give one of these three kid-friendly breakfast recipes a try to start your children’s day off right.

Kid-Friendly Wild Blueberry Breakfast Recipes:

Wild Blueberry Almond Butter Overnight Oats: By prepping this dish the night before, Jenny’s found that her mornings run a whole lot smoother! Wild Blueberry-Almond Butter Overnight Oats only take 10 minutes to make, then they sit in the fridge overnight. This healthy mix of fruit, nuts, and grains will help power your kids’ morning while still tasting absolutely delicious.

Wild Blueberry Kefir Breakfast Smoothie: If you’re a fan of the one-minute breakfast, this one’s for you. This Kid-Friendly Wild Blueberry & Kefir Breakfast Smoothie is bursting with flavor—all you have to do is throw five ingredients in a blender to serve up some vibrant, purply-blue smoothie goodness.

Recipe by Sally Kuzemchak, MS, RD of Real Mom Nutrition

Wild Blueberry, Cranberry and Almond Oatmeal: Oatmeal is a super healthy breakfast option for your child–especially when you add some wild blueberries into the mix. Spice up your morning oatmeal and add some color to your child’s diet by trying this Wild Blueberry, Cranberry and Almond Oatmeal. Jenny’s kids love adding wild blueberries to their oatmeal because it turns purple! Win-win: nutrients and a fun color

Recipe by Rebecca Crump from Ezra Pound Cake

Navigating School Lunches

When it comes to packing school lunches, Jenny provides her kids with a balanced menu that includes protein, healthy fats, and whole grains. While she acknowledges that school cafeterias might not always offer ideal choices, she encourages parents to supplement where they can throughout their child’s day.

“I do a little bit of meal planning, but I don’t go crazy over it. It’s just kind of knowing what they need, making sure they have protein, some healthy fats, and whole grains at every meal, then they’ll be set,” Jenny assured. “I also try to sprinkle in some fruits and vegetables wherever I can. We always have a healthy breakfast, and whether I pack their school lunch or they buy school lunch, we always try to go heavier on the veggies at dinnertime—especially on days when they’ve bought school lunch, and might not have made the best choices.”

Jenny’s approach to school lunches encourages providing nutrient-rich alternatives that keep kids engaged and nourished throughout the day. She recognizes the value of variety and adaptability, ensuring her kids have options that resonate with their changing preferences. Seeking some home lunch inspiration? Try these wild blueberry recipes and surprise your child with something new and tasty.

Snacking Smartly

When it comes to snacking, Jenny ensures her kids are getting their nutrients while still enjoying the process through fun and engaging options. After-school snacks are a great way to supplement any valuable nutrients that were missed during the day. Her kids’ go-tos are sliced carrots with hummus, or other easy-to-eat veggies.

“If they’re coming home from school, I’ll offer them sliced carrots and hummus or celery and hummus, some veggie that I know that they can just kind of mindlessly eat and will enjoy snacking on,” Jenny shared. “Another one is Ants on a Log—a celery stick with peanut butter and wild blueberries, which is a fan favorite in my house, or cucumber boats with hummus and sunflower seeds.”

3 Habits to Incorporate into Your Weekly Routine

To lay the foundation for a successful week, Jenny has three invaluable tips that she lives by to guarantee her family is prepared for the week ahead. By integrating these methods into your own routine, you’re setting the stage for a week of balanced and delicious meals that contribute to your childs’ well-being and success in school.

Weekend Meal Prep. Jenny’s found that a little planning goes a long way. “While I don’t adhere to the traditional Sunday meal planning routine, I do spend some time mentally mapping out what we’ll be eating from Monday to Friday. I focus on what needs to be stocked in the fridge and what dinner ideas we have in mind.” As part of her weekend routine, Jenny also sets aside time to do some fruit and veggie prep. “Carrots are a staple in our household, and we go through plenty of them during the week. I make sure to wash grapes and any other fruits that can be prepared ahead of time. I also dedicate a portion of my Sunday to preparing a big batch of lentils or cooking up whole grains. The prep doesn’t take up too much time, usually around half an hour, but it sets the tone for the rest of the week,” Jenny explained.
Clean Kitchen Space. Starting the day with a clean kitchen can make a world of difference! Each night, Jenny makes sure to tidy up the kitchen, clean the table, and run the dishwasher. She even sets up the coffee maker for a seamless morning routine. “This way, we wake up every day to a clean slate and an organized space that eases the morning rush. There’s something about having a clean slate that makes getting breakfast and lunches ready feel less overwhelming,” Jenny shared. Having everything in order helps streamline her and her family’s mornings, ensuring that everyone is set for a successful day of learning.
Utilizing Frozen Fruits & Veggies. As a mom who values efficiency, Jenny’s come to rely on frozen fruits and vegetables to enhance her kids’ back-to-school meals. “One staple in our freezer is a three-pound bag of wild blueberries. I always make sure we have one in the house, with an extra backup in the garage freezer. Not only do frozen fruits retain their nutritional value, but they’re also incredibly versatile,” Jenny explained. During busy school nights when time is limited, having a stash of frozen veggies and whole grains on hand can be a game-changer. It allows for quick and easy access to nutritious ingredients, ensuring that even on the most hectic evenings, Jenny and her kids are still nourishing their bodies and minds with the goodness they need.

Looking Ahead to the 2023-24 School Year

As we kick off the start of another school year, we hope you find some of these fantastic nutrition tips from our very own mom dietitian helpful, and that your kids are all set for an amazing year ahead!

Looking for more insights from Jenny? Visit her website or follow her on Instagram. She also has a new cookbook called Coastal Kitchen which features delightful wild blueberry recipes, along with some incredible seafood recipes.

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.

Wild Recipes to Add Some Flavor to Your 4th of July Weekend

One of America’s favorite holidays – The 4th of July – is right around the corner, and we couldn’t be more excited for the celebration to come! The 4th of July is dedicated to celebrating the independence of America, but it also consists of a lineup of some of America’s favorite activities. From grilling burgers and hot dogs, to conversing with family and friends in the warm summer heat, to ending the day with the thunder of booming fireworks.

BUT, there’s more – your 4th of July is about to get a whole sweeter, because we have some delicious wild blueberry recipes to add even more fun and flavor to your 4th of July weekend. Whether you’re grilling for yourself, or partaking in a potluck, we have plenty of recommendations for dishes you can serve up to keep the celebration going.

Skinny Turkey Meatballs with Wild Blueberry BBQ Sauce

Now, is it really the 4th of July if you don’t have someone manning the grill at all times? Instead of just serving the classic burgers and dogs, spice up your grill menu by adding these turkey meatballs glazed with flavorful Wild Blueberry bbq sauce. This dish makes a delicious side or appetizer, served with toothpicks and napkins to keep eating clean and kids’ hands less sticky!

Wild Blueberry Jalapeno Poppers

Speaking of spice, kick it up a notch with these Wild Blueberry jalapeno poppers. Stuffed with goat cheese, wild blues, garlic and chili powder, these poppers are coated in breadcrumbs and served to perfection. If your party prefers poppers with a little less of a kick, they also go well with a side of cream cheese to help tone down the heat.

Wild Blueberry Ice Cream Sandwiches

Looking for something red, white and blue to help elevate the celebration? These red velvet and vanilla ice cream sandwiches topped with wild blueberries are festive and delicious! These treats will help keep the party cool and all the stomachs satisfied.

Wild Blueberry Coconut Yogurt Pops

Another easy treat to whip up are these wild blueberry coconut yogurt pops. Made with coconut yogurt, wild blueberries, lemon juice and maple syrup, these healthy pops will easily freeze overnight and are ready to be served at the kids’ request.

Wild Blueberry Buckle Bites

If you’re looking to forego pie for something on the simpler side, these wild blueberry buckle bites roll pie and cake into one delicious dish. Cut into perfectly sized squares, guests can indulge in these sweet treats while mingling and walking about.

Festive Wild Blueberry Sangria

Last, but certainly not least, we have a thirst quenching wild blueberry sangria recipe that will keep the adults happy while the kids play! No matter your beverage of choice on the 4th, this sangria mixed with chopped fruit and wild blues makes for a great addition.

How will you be celebrating the 4th of July this year? We want to see what your festive Independence Day spread looks like! If you whip up any of these wild blueberry recipes, make sure to take a picture, post on social media, and tag us on Facebook, Instagram, and Twitter so we can see just how *wild* your 4th of July weekend really was.

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.

5 Top Wild Your Smoothie Recipes

As we say goodbye to summer, one of the big takeaways was that it was unusually hot and steamy. Much of the country experienced heat waves, and staying hydrated, nourished and energized was critically important. Smoothies are a great way to start your day by getting your nutrition in one easy grab-n-go package.

Over nine weeks this summer, we shared more than 25 new Wild Blueberry smoothie recipes developed by some of our favorite nutrition and healthy lifestyle bloggers. We also selected a number of additional recipes to share from our existing 120 smoothie recipes – a rich resource for any smoothie lover. So, which were your favorites? Below are the top five most shared, liked, and talked about smoothie recipes from our Wild Your Smoothie Summer:

Matcha Wild Blueberry Breakfast Smoothie

Created by Danielle Omar, a leading registered dietitian, clean-eating coach, teacher, cookbook author, and blogger behind Food Confidence, this breakfast smoothie combines Matcha green tea powder, a trending ingredient known for its antioxidant, detoxing and weight loss benefits, with frozen fresh Wild Blueberries also known for being an antioxidant-rich superfruit. Wild Blueberries get their powerful antioxidant protection from anthocyanins, the flavonoids found in their gorgeous blue pigment. These flavonoids have the ability to neutralize free radicals and help prevent cell damage. Antioxidants also protect against inflammation, thought to be a leading factor in brain aging, Alzheimer’s disease, and other degenerative diseases.

matcha-wild-blueberry-breakfast-smoothie-1

Wild Blueberry Banana Hemp Smoothie

This colorful, layered, allergy-friendly, kid-friendly smoothie was created by Kelly Roenicke, one of our “Wild Your Smoothie” Recipe contest winners and author of The Pretty Bee: Allergy Friendly Eats blog. Kelly calls it “a treat for the eyes and the taste buds.” This smoothie features a pink bottom layer using blended frozen bananas and raspberries. Next comes the antioxidant-and fiber-rich Wild Blueberry layer. She tops it all off with hemp hearts to add more healthy fats and proteins. Not only is this smoothie delicious and fun, but it’s also naturally free of the top 8 allergens because of the ingredients she selected – frozen fruit, coconut milk and hemp seeds.

wild-blueberry-smoothie-recipe-from-theprettybee

Wild Blueberry Coconut Lavender Smoothie

When Gina Matsoukas of Running to the Kitchen proposed a Wild Blueberry smoothie that included lavender as an ingredient, we were intrigued. She told us that lavender, also rich in antioxidants, could help promote gut health and reduce bloating. Combined with the frozen Wild Blueberries, this smoothie is an antioxidant powerhouse and a great way to start your day.

wild-blueberry-coconut-lavender-smoothie-3

Savory Wild Blueberry Green Smoothie

Another beautiful layered smoothie, this one is packed with both Wild Blueberries and green veggies (spinach). According to its creator, registered dietitian Kara Lydon and the voice behind The Foodie Dietitian, this savory Wild Blueberry Green Smoothie is good for you because there’s no sugar added and it’s a good source of fiber, protein and healthy fat – the ultimate nutrient trifecta for lasting energy and satiety. So if you have a fear of green smoothies because you think they’ll taste bad, this is a good one to try because using Wild Blueberries will mask the bitterness without having to add sweeteners.

Wild Blueberry & Beet Freeze Breakfast Smoothie

Beets were another “hot” ingredient this summer. We think it’s because – like Wild Blueberries — beets are a beautiful deep purple food with excellent antioxidant and anti-inflammatory properties. To showcase this fun ingredient Danielle Omar of Food Confidence combined it with frozen Wild Blueberries to create a refreshing and stunning smoothie. Danielle says it’s perfect for breakfast because of the cleansing qualities of beetroot combined with the fiber-richness and sweet-and-tart taste of Wild Blueberries.

So if you love healthy smoothies, keep a supply of frozen Wild Blueberries in your freezer all year long. And if you’re looking to change up your smoothie routine and “wild” your smoothie try to one of these amazing smoothie recipes. For more recipes visit our Wild Your Smoothie Recipes.

Post-Workout Perfection: How to Build the Ultimate Recovery Smoothie

Summer is the perfect time to master the art of smoothie making. Not only because smoothies are super refreshing and easy to drink on the go, but they’re incredibly adaptable too. It’s easy to create exciting new flavor combinations using ingredients you have right on hand.

Smoothies are also the perfect recovery fuel after a long workout, especially in the summer, when it’s easy to overheat. One of my very favorite combinations right now is this Wild Blueberry post-exercise recovery drink. I call it my natural Gatorade.

If you’ve been exercising for over an hour in the summer heat, you should think about replacing not only fluids, but also sodium, magnesium, and potassium, the main electrolytes that are lost with prolonged or heavy sweating. In this delicious and refreshing smoothie, you get a powerhouse of post-workout benefits including hydration, muscle recovery, and antioxidant protection.

Let’s break it down, shall we?

Watermelon and coconut water help with rehydration and supply a steady stream of electrolytes and natural salts.

Wild Blueberries provide amazing post workout antioxidant protection. This is important because a not-so-good side effect of exercise is an increase in free radical production. Free radicals are molecules created by the breakdown of oxygen during metabolism. The process is natural and happens simply by breathing, but too many circulating in your body can damage cells and cause premature aging. Antioxidants are important because their main job is to counteract the damage created by free radicals.

Wild Blueberries get their powerful antioxidant protection from anthocyanins, the flavonoids found in their gorgeous blue pigment. These flavonoids have the ability to neutralize free radicals and help prevent cell damage. Antioxidants also protect against inflammation, thought to be a leading factor in brain aging, Alzheimer’s disease and other degenerative diseases. (If you were thinking of using regular, cultivated blueberries in your smoothie, think again. One serving of frozen Wild Blueberries provides twice the antioxidant capacity of larger, cultivated blueberries.)

And finally, as if all of these amazing properties weren’t enough, I added frozen cherries to the mix. Frozen cherries are great for muscle recovery, helping to reduce exercise-related muscle damage, inflammation, and oxidative stress. They help delay the onset of muscle soreness seen after exercise, as well as reduce muscle soreness seen in other conditions, like arthritis, fibromyalgia, and osteoarthritis.

After one sip of this delicious and nutritious smoothie, it won’t be hard to bid farewell to sugar-laden sports drinks, juices, and soda.

My Wild Blueberry recovery drink is the perfect healthy reward after a long, sweaty workout!

NutriBullet RDs Share Their Favorite Smoothie Ingredients

As registered dietitians and health research scientists, we all love working with food and seeing the positive impact it can have on peoples’ health. That’s why the NutriBullet is an amazing tool — it helps transform health by increasing fruit and vegetable intake in the average daily diet. Sometimes, by simply changing the texture of a food, you can appreciate it in a whole new way.

As NutriBullet RDs, we get a lot of opportunity to play around in the kitchen and blend together new combos of fruits and vegetables. Over the years, we’ve come to love certain foods in our NutriBlast smoothies, not only because they taste delicious, but because they offer so many great and nutritious health benefits. Here’s a roundup of some of our very our favorite ingredients:

Sarah Greenfield, RD CSSD – One of my favorite ingredients to use in a NutriBlast are figs! They’re high in fiber and they’re so sweet that just a little goes a long way. They also play a beneficial role in digestion, which I love!

Unfortunately, the Standard American Diet lacks good sources of fiber. It’s recommended women consume 25g of fiber and men consume upward of 38g of fiber on a daily basis.. Fiber helps keep you full so you eat less overall, it helps balance hormones and blood sugar levels, and, most importantly, it helps promote regularity. When you eat more figs, you’re consuming more fiber! When they’re in season, I eat them almost every day!

While fiber is a good for you, make sure to eat figs in moderation. Too many can sometimes lead to excess bloating and upset stomach.

Sarah’s favorite recipe: Healthy Almond Fig Blast

Gigi Kwok-Hinsley DrPH, MS, RD – I like to look for ingredients with a variety of color. Right now, my absolute favorite smoothie ingredient is a beet. Beets contain iron, a variety of B vitamins and are packed full of phytochemicals, which have a wide array of health benefits.

What’s so intriguing about phytochemicals is their ability to protect the body. Researchers have examined the mechanism of phytochemicals within the body and have shown they help boost immune function, inhibit the progression of chronic diseases (e.g. cardiovascular disease, cancer and age-related macular degeneration,) and decrease inflammation. While more research is needed to solidify these findings and understand the right amount needed to attain these health benefits, it’s clear that—no matter which research article you read—phytochemicals are an asset to your daily diet.

Gigi’s favorite recipe: Beet and Wild Blueberry Surprise

Susie Rockway, PhD, C.N.S. – Although I’m not a dietitian, my passion has always been nutrition. My degrees and my work have led me to like-minded people whose goals are to achieve long and vibrant lives though healthy eating. I’ve developed supplements, worked in labs conducting research and have always been fascinated by the impact real, whole food can have on health. That’s why I love using Wild Blueberries when I make my smoothies – the perfect high-antioxidant, low-glycemic fruit with tons of flavor. And like beets, Wild Blueberries are high in phytochemicals.

Wild Blueberries contain 2 times the antioxidant power of regular blueberries and are great for the brain. They can protect the body from inflammation, which is thought to be a main cause of degenerative diseases like Alzheimer’s. I love to mix Wild Blueberries with a generous amount of greens, like spinach and celery, and I use coconut water as my base. These truly are some of the healthiest foods you can eat!

Susie’s favorite recipe: Wild Blueberry Celery Blast

Krista Haynes, RD – I really like almonds, because they contain healthy fats and can help keep you full. Smoothies are the perfect meal replacements, so I love ensuring that I have the right balance of nutrients to fuel me through to my next meal.

Contrary to popular belief, “Fat on the lips does not necessarily mean fat on the hips!” When you eat foods containing dietary fat, you do not signal insulin secretion and, once fat is absorbed, it goes through a metabolic process that turns its components – glycerol and free fatty acids – into energy, hormones, ketone bodies, or triglycerides. Triglyceride is the storage form of fat. When dietary fat is reduced and replaced with carbohydrates, then insulin levels raise and this “storage” hormone most likely will increase. Replace those carbohydrates, especially junk food carbs that don’t energize your body long term, with foods containing healthy fats, like almonds! That’ll help reduce the fat stored by your body and keep you fuller, longer.

Krista’s favorite recipe: Berrylicious

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.