nutrition Archives - Wild Blueberries

Wild Blueberries and Lifelong Brain Health—What the Science Shows

You try to eat well to nourish your body, but what about your brain? In general, incorporating an eating style that helps keep your brain sharp has certain characteristics: it’s low in fatty animal protein, higher in plant protein and legumes, rich in whole grains, and emphasizes healthy fats and seafood.

But primarily among the characteristics is this: a brain-healthy diet includes LOTS of produce—and the fruits most often mentioned are berries.

Lucky for us, Wild Blueberries aren’t just ordinary berries—they stand out from the crowd in terms of taste and certain nutritional qualities. You may already be aware that over the past few decades there have been many research studies on the connection between brain function and eating a diet rich in Wild Blueberries – leading them to earn their nickname of “Brain Berries”! And one of the best parts of all of this scientific research is that the evidence points to Wild Blueberries having brain-boosting benefits for people in all stages of life. This is important because our brains don’t stay the same through our entire lives.

So, let’s start from the beginning.

What are the Wild Blueberry Benefits for Kids’ Brains?

The brains of children and teens grow quickly—both physically and cognitively, as both formal learning (e.g., schoolwork) and informal learning (e.g., play and life experiences) continuously challenge young peoples’ brains. Admittedly, when brains are young and healthy, it can be harder to see results in certain types of scientific research. But even so, researchers have been able to discern differences in young peoples’ cognitive function when their diets are supplemented with Wild Blueberries.

In the five clinical studies that have been done with young children and adolescents, Wild Blueberries were found to have positive effects on memory, spatial learning, mood, and executive function (which involves decision making and switching focus). Getting kids used to eating a variety of fruits and vegetables, including Wild Blueberries, benefits their growing brains, but is also a good habit for lifetime health. Check out our kid-friendly recipes for some easy ideas.

Can Midlife Mental Health and Cognition Benefit from a Wild Blueberry Habit?

In short, yes. By the time we reach midlife, both our bodies and our brains have been doing their work for years. Our adult brains have been busy handling diverse cognitive demands and emotional stress. And our bodies? Well, that’s when our lifestyle choices start catching up to us physically. In middle age, the close connection between body and brain is especially evident in the area of metabolic health. Poor metabolic health is characterized by a number of factors including obesity (especially abdominal obesity), unhealthy blood lipid levels, high blood pressure, high fasting glucose levels, even inflammation in the brain itself. It’s no surprise then that cardiovascular disease, Type 2 diabetes, and metabolic syndrome—all of which typically begin showing up in middle age—have these factors in common, too.

The good news is that Wild Blueberries have documented benefits against these conditions and can also provide benefits to the middle-aged brain.

A newly published population study with middle-aged adults showed a strong association between higher consumption of anthocyanins (the blue pigments abundant in Wild Blueberries) and reduced risk of various dementias including Alzheimer’s disease. The first clinical study of cognitive effects of Wild Blueberry consumption specifically in middle-aged people was published in 2020. The volunteers were aged 40-65 and were challenged with a variety of cognitive tests after a single dose of either a placebo or a Wild Blueberry beverage. Within an 8-hour time frame the Wild Blueberry group not only performed better in certain cognitive tasks (those testing memory and attention), but they also had better blood sugar control.

Do Wild Blueberries Help Preserve Brain Function in Older Adults?

Later in life, the brain is dealing with the physical stresses of degeneration, which is a normal part of aging and starts during middle-age. Because elderly people are at greatest risk to be affected by the negative impacts of brain aging, including neurodegenerative disease, this population has been a main focus for studies examining the neuroprotective effects of foods. The highly regarded and studied MIND diet specifically calls out berry consumption as being protective against cognitive decline with age. And as of 2019, the effects of blueberries have been studied in six clinical trials carried out with elderly people age 60-92.

Two studies that tracked brain activity in elderly volunteers using fMRI (functional magnetic resonance imaging) revealed greater brain activity in those who consumed blueberries as compared to a placebo. Studies have also documented improvements in several specific cognitive tests (including memory tasks) in subjects who received a Wild Blueberry intervention compared to those getting a placebo. There are likely multiple mechanisms responsible for Wild Blueberry benefits on brain function in this age group, including impacts of the high level and wide variety of anthocyanins present in berries, as well as improved blood flow and oxygen delivery to the brain.

All and All, Pick Up a Wild Blueberry Habit for Your Brain.

Given what we know about Wild Blueberries and the positive impact consumption can have on brain function, it makes good sense to start eating them on the regular. A Wild Blueberry “habit” is good for brains at any age!

What on Earth is an “Anthocyanin”?

If you’re an avid Wild Blueberry eater, chances are you’ve read or heard about how chock-full of antioxidants these tiny, potent berries are – but have you heard about their anthocyanins?

Pronounced “an-tho-sigh-a-nins”, these plant compounds are abundant in Wild Blueberries and give them their pretty purple-blue hue. A growing body of research suggests anthocyanins are beneficial to humans. But, before we dive into that, let’s explore what an anthocyanin really is and how to incorporate more of them into your family’s daily eating regimen.

Breaking Down the What, Where, Why, and How of Anthocyanins – and Why They’re Good for Us

What Anthocyanins Are

Anthocyanins, named for the Greek words for “flower” and “blue,” are part of the flavonoid group of plant compounds. Anthocyanins are antioxidants and are beneficial to the plants: they appear to protect them from the damage of ultraviolet light and other environmental stressors. Dietary antioxidants such as anthocyanins, have been found to have the ability to neutralize free radicals and help prevent cell damage. They are healthy for plants, and research indicates that including anthocyanin-rich foods in our diets is healthy for us, too.

Where They’re Found

We get anthocyanins from a variety of foods, and the easiest way to locate them is by color. As pigments, they’re easy to spot—unlike most other plant compounds. When you see red, purple or blue-hued fruits and vegetables, you know they contain anthocyanins. Berries and their juices contain the most anthocyanins, and Wild Blueberries, in particular, contain a wide range of anthocyanins, and have 33% more total anthocyanins than regular blueberries*. In fact, a study that examined the anthocyanin content of 24 foods found that Wild Blueberries provide significantly more total anthocyanins than other commonly consumed berries in the US including cultivated blueberries. Some other foods that contain anthocyanins include red cabbage, purple potatoes, purple cauliflower, elderberries, black currants, purple carrots, eggplant, red onions, plums, and figs.

*USDA/Food Data Central legacy analysis of 1 cup frozen wild blueberries vs. 1 cup raw blueberries. https://fdc.nal.usda.gov/

Why They’re Good for Our Health

The role of anthocyanins in the human body is still an area of intense investigation, and we clearly don’t know everything there is to know about this large class of compounds. However, we do know that when we eat foods containing anthocyanins, they change form during the digestion process and are extensively modified by the body and also by microflora (bacteria) in the intestines. These modified compounds, generally referred to as metabolites, are plentiful and widely varied. Research indicates that anthocyanins exert their effects indirectly, via their metabolites. These effectsinclude reducing the risk of chronic diseases such as cardiovascular disease, cancer and diabetes. They’re also believed to help protect against inflammation in humans, considered to be a leading factor in brain aging, Alzheimer’s disease and other neurodegenerative diseases. There is a growing body of research that points to anthocyanins being helpful for mood improvement, focus, and memory for kids, teens, and adults. You can dive further into the anthocyanin, brain health, and general health research for wild blueberries by visiting our website.

How You Can Incorporate Anthocyanins into Your Daily Routine?

It’s easy–just add a healthy scoop of Wild Blueberries to your diet every day. Frozen wild blueberries are available in your local grocery store’s freezer aisle – just look for the word “wild” on the package. For recipe inspiration visit our recipe library (add link). Here’s a favorite of ours that’s good for the whole family (even the kids)—Wild Blueberry Brain Boosting Morning Smoothie. Give it a try!

Need more recipe inspiration? Check out our website.

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

Top 10 Smoothie Nutrition Boosters

There are three big reasons why I love smoothies. First and foremost, they’re easy to make – in less than five minutes you can have a healthy breakfast or snack. They’re also portable – you can easily take one with you to work or to run errands. And last but not least, they can pack in a LOT of nutrition.

We all like value, right? We look for the best deals and bargains because we want to make sure we’re getting the best bang for our buck, so to speak. Well, why should smoothies be any different? If you’re going to take the time to make a smoothie, don’t you want it to be packed with the most nutrition possible?
Try these top 10 nutrition boosters in your next smoothie for the best blend for your buck!

Top 10 Smoothie Nutrition Boosters:

Baby spinach

What It Adds: Fiber, vitamins A and C, folate, iron and magnesium

Why It’s Important: Dark, leafy greens like baby spinach help keep you full, provide you with chronic disease-fighting antioxidants, and pack in a vegetarian-friendly source of iron.

Perfect Pairings: Tropical fruits like pineapple, mango, orange and banana will mask the taste of the spinach.

Avocados

What It Adds: Monounsaturated (good) fat, fiber, potassium, vitamin E, B-vitamins and folic acid

Why It’s Important: Good fats contribute to satiety and energy and help increase absorption of fat-soluble nutrients like vitamins A, D, E and K.

Perfect Pairings: Just about any fruit! Add ½ avocado with your frozen fruit of choice to add creaminess to your smoothie.

Flax

What It Adds: Fiber, omega-3 fatty acids and lignans (a type of antioxidant)

Why It’s Important: Omega-3s help keep your heart healthy and fiber helps keep your digestive system regular.

Perfect Pairings: Anything! Flaxseed should blend seamlessly with any flavor combo.

Hemp

What It Adds: Protein, fiber, omega-3s, magnesium and vitamin E

Why It’s Important: Great source of omega-3s and complete protein (all 9 essential amino acids) for vegetarians.

Perfect Pairings: Like flaxseed, hemp seeds will blend with just about anything!

Wild Blueberries

What It Adds: Antioxidants, fiber and manganese

Why It’s Important: Wild Blueberries contain 2x the antioxidants and more fiber than regular, cultivated blueberries. They also contain 200% of the daily value for manganese (8x that of regular blueberries), which is important for bone development. Antioxidants help protect your cells from free radicals, which can increase your susceptibility to chronic diseases like heart disease and cancer.

Perfect Pairings: Wild Blueberries have a more intense blueberry flavor than regular blueberries. Their extraordinary flavor combination of tart and sweet will pair with just about any ingredient.

Kid Friendly Wild Blueberry Oat Smoothie

Oats

What It Adds: Fiber (beta glucans), iron, magnesium, B vitamins and calcium

Why It’s Important: Studies have shown that beta glucans may help improve blood glucose control, insulin resistance and cholesterol levels.

Perfect Pairings: Any fruits but especially berries and bananas, and dairy (milk, yogurt, kefir) or non-dairy alternative

Cacao Nibs

What It Adds: Antioxidants

Why It’s Important: Cacao nibs are made from breaking up cacao beans into smaller pieces, so it’s the most pure form of antioxidant-packed cacao (chocolate) out there.

Perfect Pairings: Cacao nibs are bitter so pair with cacao powder and/or bananas or dates for extra sweetness. Cacao also pairs brilliantly with nut butters like peanut butter.

Silken tofu

What It Adds: Protein, iron and calcium

Why It’s Important: Great vegetarian source of protein and iron. Plus, protein helps keep you full!

Perfect Pairings: Anything! Silken tofu adds creaminess to any flavor profile.

Kefir

What It Adds: Protein, calcium and probiotics

Why It’s Important: Probiotics are good-for-your-gut bacteria that help keep your digestive system and immune system healthy.

Perfect Pairings: Any ingredients! Kefir will add a rich and creamy texture to any smoothie combo.

Almond Butter

What It Adds: Protein, fiber, monounsaturated (good) fat, magnesium, manganese, vitamin E, copper, phosphorous and riboflavin

Why It’s Important: Its protein, fiber and fat combo helps keep you feeling satiated and energized.

Perfect Pairings: Just about any ingredients but especially pairs well with oats, berries, bananas and cacao.

If you find yourself feeling a little skeptical after glancing at the list above, I’m here to reassure you that you can barely taste these ingredients when paired correctly. Most of them will blend in seamlessly and you and your loved ones won’t even know the difference! Try adding some of these nutrition boosters to your next smoothie. Remember, you want the best blend for your buck!

Speaking of nutrition boosters, try my latest Wild Blueberry smoothie that’s packed with oats! This one is kid-friendly, too, so the whole family can enjoy it. It’s sweet and refreshing thanks to the Wild Blueberries and citrus and totally creamy and satisfying because of the oats and yogurt.

Food Labels Coming Clean

Clean. Simple. Wholesome.

Who doesn’t love those words, especially at the beginning of a new year? Lots of people are venturing into 2016 with plans to clean up their diets, and for many, eating clean, simple, and wholesome foods is the preferred approach. Cooking at home is one way to help yourself along in the clean eating pursuit. Another way is to get familiar with food labels. If you’re a health-conscious shopper, you’ll be reading a lot of them.

What is a “clean” food?

It helps to start by defining what we mean by “clean food.” You may already know that there is no official government definition of the term “natural” when used on a food label, and the same is true for the term “clean.” The Food and Drug Administration (FDA) has not defined “clean,” either, and there is no symbol or logo that consumers can look for to help them shop clean. The food industry may define a clean food as something that has a simplified ingredient list and no artificial additives. Others may distill it a bit further and say that a “clean” food is one consumed as close as possible to its natural state. “Clean” is more about what’s not in the food — the purity of the ingredients and how close they are to their original roots.

So where does that leave consumers?

Today’s consumers are definitely concerned with the number of ingredients in their food, while others may be concerned with whether a food is organic, sustainably raised and harvested, or if it contains GMOs or any “chemical-sounding” ingredients. For those who want to feed their family wholesome, clean foods they need to educate themselves about where their food and their ingredients come from and learn how to read packaging and nutrition labels. They should also be on the lookout for what to avoid.

Label Reading 101

Reading food labels is not difficult. It just requires a keen eye, education and a little bit of time. Many shoppers are already aware of the Nutrition Facts section of the food label. This is where key nutrition information about the food is located (such as how much fat, sodium, carbohydrates, etc.). Here is a quick and easy guide to reading the Nutrition Facts part of the label. However, when you want to “eat clean” you want to focus on the ingredients listed on the label and understand how many there are and exactly what they are.

The ingredient list is located just below the Nutrition Facts. Ingredients are listed in descending order by weight, so those ingredients that are present in the largest amounts are listed first. As you examine labels you want to consider each ingredient individually. Here is an example using peanut butter. The top version of the ingredient list is from an organic, creamy peanut butter brand that is widely available at regular supermarkets.

You can see that all it contains is organic roasted peanuts and sea salt—it doesn’t get much more simple than that! The bottom photo shows the ingredient list for another brand of peanut butter that is marketed as containing less sugar than their typical peanut butter formulation, and presumably more healthful. Both peanut butters contain salt for flavor. But, while the second product does indeed contain fewer ingredients than some other brands of peanut butter, it still includes extra ingredients that someone who wants to “eat clean” may be avoiding. These include hydrogenated oils, mono- and diglycerides (fats that act as emulsifiers to maintain consistency and smoothness), sugar and molasses—another form of added sugar. The “clean eating” lesson here: simpler is better when it comes to ingredient lists. Read beyond the words splashed on the front of food packages and focus on the ingredient list, where simpler is better.

If you are a beginner to eating clean, one easy way to start purchasing “cleaner” foods is to focus on foods with “free from” labeling. These are labeling statements such as “gluten-free” or “GMO-free” or “allergen-free.” These types of statements usually appear on the front of the food package, so if those concerns are your focus, you can use these as a tool to make your clean shopping a little easier.

Cleaning up your produce choices

Most people agree that whole and single-ingredient foods, those that are unprocessed or minimally processed fit most easily into a “clean” diet. Nutritionally, these foods are a good bet, too, since they don’t have added ingredients—such as salt and sugar—that can detract from their nutritional benefits. Fresh and frozen fruits and vegetables are a perfect example because they are enjoyed pretty much the way Mother Nature intended. Of course, eating plenty of colorful fresh produce daily is a smart move (and buying fresh produce grown locally gets you closer to the farmer who grew it, which means you can learn how that food was grown). But don’t discount the freezer aisle! Frozen fruits and vegetables count toward your daily produce goals, and help round out your diet by allowing for more variety in all seasons. Fruits and vegetables that are simply frozen (not sauced, sugared or otherwise “doctored”) are certainly “clean” by anyone’s definition. For example, Wild Blueberries, picked at the peak of ripeness and at their most nutritious, are a tasty, “clean” food that is frozen within a day of harvest and shipped right to your supermarket. Wild Blueberry plants are indeed wild—they’ve never been modified by man, so they have no GMOs. And since most people don’t live close to the Wild Blueberry barrens of Maine and eastern Canada, choosing frozen Wild Blueberries is the easiest way to include these tasty, “clean” and nutritious berries in your diet.

Got The Back-to-School Breakfast Blues?

If you’ve got kids (or are in school yourself), chances are the beginning of the school year brings feelings of excitement, but also a little wistfulness. Long lazy summer days have turned into hectic school days. How to get back into a routine? A healthy (and tasty) breakfast is a good start. Unfortunately, a leisurely nosh at 9 a.m. is probably not going to work —you need a bit more of a plan. Here are some ideas to help you kick the back-to-school breakfast blues so you successfully begin your day with a tasty and nutritious meal.

Get Inspired

Of course, not every morning spread you create is going to be worthy of an Instagram photo—and that’s perfectly ok! A bowl of quick oats, cooked in the microwave and sprinkled with cinnamon and a handful of berries (may I suggest Wild Blueberries?) is a wholesome, hearty breakfast that’s simple and easy to make. When you do have more time, however, try perusing Pinterest for new ideas. I like searching for “healthy school morning breakfast recipes” or “easy healthy breakfast ideas.” For some great breakfast recipes featuring Wild Blueberries, we’ve got you covered here.

Get Trendy

By now you must have seen all the wonderful recipes for overnight oats made in the cute little jars that are oh so portable when topped with a lid. The Mason jar trend is one that’s been around a couple years, but shows no signs of slowing down yet. Kids like the novelty of eating out of the jar, and in a pinch, they could even eat their breakfast-in-a-jar right in the car. Plus, this trend is endlessly customizable—use what you like most, what you happen to have on hand, or put together seasonal combos. Best of all you can create this delicious breakfast the night before to cut down the morning chaos. Involve the kids because they’ll be more likely to eat it if they help create it.
Another trend is what I’ll call the “non-bread breakfast sandwich.” This is where you use something instead of bread, such as two waffles or two pancakes instead of bread, then stuff the sandwich with breakfast faves like peanut butter and banana, cream cheese and berries, or a fried egg and slice of ham. Don’t forget that things like whole grain crackers and even rice cakes can make a sandwich. Again, portable, filling and kid-pleasing are the keys here.
Smoothies are here to stay, and both children and adults seem to have smoothie fever these days. It certainly helps to keep smoothie ingredients on hand (think yogurt, frozen Wild Blueberries and other frozen fruit, lowfat milk, nut butters, bananas) so you can easily whip up a smoothie with very little fuss. Some folks have even gone so far as to create resealable bags of smoothie ingredients all pre-measured so that kids (or whomever) can just grab a bag from the freezer, add a little milk or yogurt and in a jiffy they’ve got a nutritious smoothie. If you’re looking for some inspiration, we’ve got a great little smoothie recipe book to share with you—also check out our smoothie recipe section on the website for other ideas.

Get Ahead

Prepping breakfast ahead of time isn’t a new concept, but it sure is a handy one. Here are some ideas that might help you save time on busy mornings:

On the weekends I like making Wild Blueberry muffins or a quick bread recipe (then baking it in a muffin tin for portion control), and freezing the cooled muffins. A few seconds in the microwave yields a perfectly delicious, fresh-tasting muffin that will help pull any sleepyhead out of bed! Also, if I have extra pancakes, waffles or French toast from the weekend I freeze them in reasonable portions (say, three small pancakes or 2 small waffles per quart-sized freezer bag). I hate to waste good food!

Using the slow cooker is another way to prepare breakfast ahead of time—let the machine cook your breakfast while you sleep! Steel-cut oats are great in the slow cooker, but you could also make a savory breakfast casserole, or a sweet French toast casserole. Do be sure to check the cook time on all slow cooker breakfast ideas—some don’t take all night. In general, cereal-based slow cooker recipes can be cooked overnight, but not so with eggs, etc.
Kids welcome the opportunity to customize their food—in fact, that’s a trend most age groups enjoy these days. If your kids love yogurt or cereal in the morning, organize foods in advance to make customized toppings for everyone in your household to use. For example, keep a few see-through containers of toppings in the pantry and in the fridge/freezer that are easy to see and reach. Try chia seeds, ground flax or wheat germ and have a variety of chopped fresh fruit and frozen fruit like Wild Blueberries, strawberries and frozen cherries, coconut shreds, chopped nuts and granola to round out your selection. With add-ons and mix-ins like these, the easy container of yogurt or bowl of cereal will really make the grade taste-wise, and will likely earn bonus points in nutrition as well.

Are Frozen Fruits and Veggies Healthy? An Interview with Liz Weiss, MS, RD

A three-part series that proves how frozen fruits and veggies are healthy, affordable and “green.”

Let’s face it, there’s a stigma associated with frozen food. Frozen dinners, frozen desserts, and yes, even frozen fruits and vegetables just aren’t something that price-conscious, health-conscious, and earth-conscious moms rave about. But if you’re skipping the freezer aisle altogether, then you’re missing out, says award-winning broadcast journalist, nutrition expert and blogger, Liz Weiss, RD.

“Frozen fruits and vegetables got a bad rap years ago when freezing technology was in its infancy,” says Liz. “But things have changed a lot and there are plenty of reasons to shop the freezer aisle, especially if you’re a health conscious, price conscious, and earth conscious mom.”

Liz was kind enough to share her philosophy about buying frozen. You’ll be surprised by what she’s keeping in her freezer and why price, environment, and nutrition are among her top motivators for shopping frozen.

Why do you like using frozen?

What I love about frozen fruits and veggies is that they are always at the ready. If I’m making quesadillas and I need corn, I can always grab a cup and use only what I need. If I’m making a smoothie, I can grab a cup of frozen fresh Wild Blueberries. And when I seal the bag, I know those berries are going to last several months, not just a few days. Frozen fruits and veggies are a go-to ingredient for cooking and the perfect choice for a mom on the go.

How do frozen foods stack up in terms of price?

Prices vary and, as with any food you buy, you always want to look for what’s on sale, especially if you are a bargain shopper. But keep in mind that even if a frozen option is a few more pennies per pound, you’re still going to benefit from a lot less food waste. For example, frozen mangoes will be pitted, peeled and chopped, strawberries are going to be hulled and your green beans and spinach will be trimmed. So, there is often more value in the frozen choices.

With all of the advantages, why don’t more people buy frozen?

There is a stigma associated with frozen and canned foods, and a perception that frozen can’t be as nutritious. But this is not true.

What about nutritional values?

Consumers should not worry about the nutritional value of frozen fruits and vegetables. A recent study by the University of California-Davis looked at the nutrient content of eight commonly-purchased frozen and fresh fruits and vegetables (blueberries, strawberries, carrots, corn, broccoli, green beans, green peas and spinach.) The results show that the nutritional value of the frozen choices are generally equal to – and in some cases better than – the fresh choices.

So the nutritional benefits are comparable?

Yes. Many of our nation’s frozen foods are processed at the point – and peak – of harvest. When I visited the Wild Blueberry barrens in Maine last summer I saw it first-hand. There, the processing plants are situated right in the middle of the Wild Blueberry fields. Harvesters are collecting the ripe fruit, washing it, and freezing it within hours of harvest. Those berries don’t suffer the delay or the impact of a long transportation system.

Are there environmental factors to consider?

Yes there are. When you use frozen fruits and vegetables, you’re not going to waste as much food. A full 40 percent of the food in this country is wasted in the home kitchen. Much of that is because it spoils before it’s eaten. Buying frozen fruits and veggies allows you to use exactly what you need and store the remainder for later.

So buying frozen is more earth friendly?

Yes. One of the biggest emerging environmental issues is food waste. In a few years, our planet is going to be asked to produce enough food for 7.5 billion people. Yet, we know that consumers waste hundreds of millions of pounds of food annually. Simply put, if we waste less, we can feed more people and lower our family’s carbon footprint.

What’s in your freezer now?

Right now I have Wild Blueberries, raspberries, strawberries, peaches, mango, and pineapple. In the veggie world I have petite frozen peas, frozen corn, edamame, spinach, and kale. I often have frozen mixed greens and even sweet potato fries. I keep a large variety because I love to cook and I want a good diversity of food on hand.

Can you share some ideas for dishes using frozen fruits and veggies?

Yes, there are tons of great ways to make use of frozen fruits and veggies, which is why I keep so many on hand. Here are some of my favorites:

Smoothies—these are an obvious place for frozen fruits and veggies. At my house, we are huge smoothies fans and we probably drink smoothies 5 days a week. Frozen Wild Blueberries find there way into a lot of our smoothies, but other fruits and greens are also great. Check out Liz’s Blueberry Frosty and Wild Blueberry & Chia Seed Smoothie.

Quesadillas—these are a favorite and the varieties are endless – I use flour tortillas with veggie filling and cheese to “glue” it all together. I combine sautéed bell peppers with frozen spinach, frozen corn kernels with leftover chicken and stir in some BBQ sauce. Check out my Quick Quesadilla Pockets.

Lasagna or Ravioli—Frozen spinach is great for a quick lasagna or ravioli. This is a dish that kids love too. Check out a short video and recipe for my Super-Fast Spinach Lasagna.

Soups and Chili—I use frozen corn, edamame, and frozen green beans in all types of soups and chili. The frozen mixed veggies hold up really well too. See my recipe for Beef Vegetable Soup.

Pasta Salads—I’m a big fan of pasta salads. I add shelled edamame, corn, or any number of frozen veggies to a pasta salad. Check out my recipe for Tortellini Lunchbox Salad

Vegetables and Snacks — one of my favorite all time recipes is for Lightened Up Creamed Spinach and you can’t go wrong with this edamame snack.

Liz Weiss 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/

Kick Off a Healthy New Year with Wild Blueberries

By Anne Mauney, MPH, RD

It’s officially a new year – and many of us are itching to reset the clock and eat healthier after a season of indulgence. What better way to kick off a healthy New Year than by incorporating nutritious foods into your diet? So I was super excited when the Wild Blueberry Association of North America asked me to create a blog post series called Getting Wildly Healthy. This is the first of four posts I’m creating to help inspire all of you to have a healthier 2015.

As a registered dietitian and an avid runner, I am passionate about motivating others to lead happier, healthier lives through good nutrition and exercise. To help inspire you to kick off a vibrant and healthy new year, I’ve handpicked a choice selection of nutritious and tasty recipes created by me and some of my favorite nutrition bloggers. These recipes also feature one of my favorite ingredients – Wild Blueberries.

But before we get into the recipes, I want to share a little bit about why Wild Blueberries are so special to me. I discovered them last summer in Maine, and I’ve been hooked ever since. I throw them into smoothies, oatmeal, baked goods, and even salad dressings! The great thing about Wild Blueberries is that they are available frozen, which means you can stock your freezer and have them on hand anytime!

You may not know this but all blueberries are not the same. Here’s the skinny on Wild Blueberries. They have a more intense flavor, double the antioxidants and fiber, and a deeper blue pigment, making them serious nutritional superstars when compared to the regular ones you find in the produce section. The reason they have more fiber is due to the higher skin-to-pulp ratio than their larger cultivated counterparts. As for the antioxidants, they have a greater concentration of the flavonoid anthocyanin, a phytochemical found in blue-pigmented fruit.

Wild Blueberries are also smaller than regular blueberries making them great for baking and cooking. And because Wild Blueberries haven’t been modified by man, they’re not meant to travel great distances fresh. In fact, Wild Blueberries are frozen fresh at harvest, locking in their intense blueberry flavor and antioxidant power.

I hope you’ll follow my lead and add this wonderful little berry to your list of foods to help you stay on track. You’ll find them in the freezer section of your grocery store. Just be sure to look for “Wild Blueberries” on the label. Here’s a link to more information about where to find them.

Now back to the recipes! Here’s to getting and staying inspired in 2015, because eating healthy doesn’t have to mean boring!

Breakfast – Eat More Earlier in the Day.
The key to a healthy breakfast is aiming for a combination of fiber-packed complex carbohydrates (like those from whole, unrefined grains – and Wild Blueberries!), protein, and healthy fat (from nuts, seeds, etc.). Incorporating these three macronutrients together will work to keep you feeling satisfied and energized all morning long.

If you’re a pancake fan, try my Protein Packed Flour Free Breakfast Pancake, topped with Wild Blueberries. You can thaw the Wild Blueberries in the microwave to make a sort of sauce, or enjoy them frozen. I like them frozen – they add a unique texture!

Another favorite healthy breakfast is my Perfect Microwave Banana Oatmeal with Wild Blueberries and slivered almonds stirred in. It’s delicious, and again a satisfying mix of fiber, protein, and healthy fat. If you’re a cottage cheese fan, try stirring in a little – it sounds weird, but it goes nicely with the berries and adds an extra protein punch. This recipe has converted many former oatmeal haters – give it a shot!

Not a huge breakfast fan? Keep things simple and light with a couple Wild Blueberry Biscotti and a latte on the side.

Lunch – Don’t Skimp. Add Volume.
For a healthy lunch, let’s again focus on a combination of fiber, healthy fat, and protein, but this time with the addition of some volume from veggies! The more veggies, the better – they go a long way in keeping you full and satisfied.

Try this light and refreshing Vegetable Couscous with Wild Blueberries and/or a salad topped with Wild Blueberry Balsamic Dressing. The sweet yet tangy dressing makes a great addition to any salad!

Snacks – Listen to your Hunger Cues. Add Healthy Options Throughout the Day.
Wild Blueberries make an excellent addition to any snack, and add a nice sweetness to recipes, too, without the need for extra sugar.

If you’re in the mood for something chewy, try these ready in 5 minutes Raw Wild Blueberry Snack Balls.

Craving something more thirst quenching? Give this Wild Blueberry Coconut and Ginger Smoothie a shot.

Interested in a baked good instead, but want something healthy? These Wild Blueberry Orange Scones are made with nutritious almond, cashew, and coconut flours and feature a crumbly outside with a moist inside. Each bite is packed with bits of intense Wild Blueberry flavor!

Dinner – Simple and Extraordinary Ideas That Will Delight
Wild Blueberries make a great addition to savory dinners, too! Impress your guests with this unique and creative Wild Blueberry and Kale Stuffed Chicken Breast. I’ve found that chicken pairs perfectly with fruit – can’t wait to try this myself!

Or, enjoy a taste of summer with these Wild Blueberry Turkey Burgers. Moist, juicy, and packed with antioxidants, these are a fun (and healthier) twist on the traditional burger, again with a nice savory/sweet combo.

Dessert – Yes, It’s Legal.
For those nights when you’re craving a little something sweet to end your day, try this delicious Wild Blueberry Oat Cake with Greek Yogurt Frosting. It will satisfy your dessert craving while still packing a nice antioxidant punch.

What are your favorite recipes that feature Wild Blueberries?

To receive more information and recipes from Wild Blueberries, sign up for their e-newsletter here or follow them on Facebook, Instagram, Pinterest or Twitter.

Anne Mauney is a Washington, D.C. based registered dietitian and the writer behind the food and fitness blog fANNEtastic food, which she started as a way to motivate others to lead happier, healthier lives through nutrition and exercise. Anne has a Masters of Public Health in Nutrition and owns a private practice where she helps clients to lose or maintain weight, feel healthier, and improve their relationships with food. Her fitness tips and recipes have been featured in The Huffington Post, Glamour, SHAPE, Fitness Magazine, Health Magazine, The Washington Post, and Woman’s Day. Check out her blog for easy healthy recipes, health tips, and more. You can also find her on Twitter @fANNEtasticfood, Instagram, Pinterest, and Facebook.

Getting Wildly Healthy with Anne Mauney

This month we are excited to introduce our Getting Wildly Healthy Series with Anne Mauney. Anne is a Washington, D.C. based registered dietitian, author of a food and fitness blog, and marathon runner who is absolutely passionate about helping people get healthy. She has a Masters of Public Health in Nutrition and owns a private practice where she helps clients to lose or maintain weight, feel healthier, and improve their relationships with food. We sat down with Anne to talk about what motivates her to stay fit and what she sees as her clients’ biggest obstacles for achieving optimum health. Anne’s Getting Wildly Healthy Series will be featured this January through April. So keep your eyes peeled here on the blog, and also on the Wild Blueberries Facebook Page.

What motivates you to eat well?

Feeling good is the biggest motivator for me. I definitely notice a difference if I am treating my body well versus when I start to get out of balance. This is not to say that I discourage indulgence – I think it’s important to balance healthy food with some treats, too – but I definitely notice when the combination is tilting in the wrong direction. For me it’s all about feeling good but enjoying my food as well.

What made you want to be a Registered Dietitian?

I was working in communications and public relations and I liked what I was doing, but I wanted to interweave communications with more one-on-one connection to people. For me, going back to school and pursuing a masters degree in nutrition allowed me to start having a direct impact on people’s lives.

How did you know this was your calling?

It was a slow progression for me. I thought about a psychology degree. Then I started getting more into nutrition. Then I thought about teaching (and tried it, in Prague, which was a blast – I also ended up teaching nutrition at George Washington University last year). What it all came down to was that I wanted to be connecting directly with people and making changes in their lives, and I felt nutrition was the best way for me to do that.

How do you help clients who want to get healthy?

First of all, I encourage them to ditch the diet mentality, to eat what they like to eat, and get back to what they actually enjoy. People focus so much on counting things and rules around food that they forget that food is meant to be for pleasure. I help clients with “intuitive eating,” which means being more mindful and listening to your natural hunger and fullness cues. Many people don’t allow themselves to eat when they are hungry, which backfires later, leading to them feeling unhappy and out of control.

What tools do you suggest for intuitive eating?

First, it’s imperative is to have a substantial breakfast. The biggest mistake I see with clients is that is they take a diet approach in the morning, which often includes things like refined carbs and foods that are low in calories. Similarly at lunch they try to be “good” with their choices. The problem with this formula is that if you cut back at breakfast and skip a mid-morning snack, then you are likely starving by lunchtime. Then if you are conservative at lunch, by afternoon you end up feeling totally unsatisfied and are hitting the office cookie or candy jar. This is recipe for disaster.

How does one avoid disaster?

The first thing is to front load calories – eat more earlier in the day. This allows you to feel better and enjoy more stable energy. It also reduces stress in the afternoon. For example, if you are having instant oatmeal with hot water, add some protein and fat. I suggest using whole rolled oats instead of instant, add a banana mashed in for flavor, Wild Blueberries for antioxidants and fiber, and top it off with milk and nuts for extra protein and fat. Then, focus on listening to your hunger cues. If you are hungry, have something. Don’t ignore your hunger cues and try to wait simply because it’s not “meal time” yet. Get rid of those arbitrary rules! If you get over-hungry, it’s much harder to eat intuitively.

What are the biggest obstacles to success?

The main thing is getting rid of those rules. After years of dieting, it freaks people out to eat more food earlier in the day and to eat what they want. Sometimes at first, this means eating more unhealthy things but that’s just part of the process. Once you have gotten used to it, those formerly forbidden foods lose their power and become less desirable. When the guilt is removed and you start to focus on what you are eating, then you can pay attention to what feels good. This takes time, but it’s worth it.

What are some tips for intuitive eating?

If you want to try intuitive eating, the first step is to think about what you actually like. What would you enjoy at breakfast? Then, have that. Next, listen to your body. When you start to get hungry again, have a snack – don’t wait. Allow yourself to have what you really want versus what you think you “should” have. It can help to keep a food diary – not with any specific proportions or calories, but just notes on what you had (e.g. toast with nut butter/banana), and include a column for hunger before, fullness after, and emotions around meals/snacks. This can really help you to start to see patterns in the day, like – oh, I always get over-hungry in the afternoon because I wasn’t satisfied by lunch. Or, oh, I’m emotionally eating at x time of the day because of y. Keeping a journal like this is a great way to start to get more in tune with your body.

What motivates you to keep fit during the winter?

For me it’s all about making sure I do things that are fun and diverse. I love yoga, I love boot camps, I love running (but only outside, not on a treadmill). Many people feel pressured to do certain exercises simply because other people are, but it’s important to find what you enjoy. Also, try doing exercise with a friend. I pretty much only work out with other people. Occasionally, I swim or do yoga by myself. But scheduling exercise with a friend makes it a lot more fun and makes me way less likely to bail. Especially for those early morning classes!

Where do you find your inspiration for recipes?

The funny thing is that while I have a food blog, I don’t absolutely love cooking – especially not complicated, long-winded recipes. As a result, the recipes on my blog are very simple – not a lot of pots and pans, not a lot of steps, not a lot of ingredients, but keeping it as easy and approachable as it can be. As for recipe creation inspiration, it’s all over the place. When I first started my blog, I shared a lot of recipes I had been making for a long time. Now I might be inspired by something on Pinterest or something that a friend is making. For me, it needs to be easy.

What do you recommend for clients who want to stock their kitchen?

I don’t have a standard list, but generally recommend stocking up on whole grains like quinoa, brown rice, oats, etc. I really like to keep 90 second brown rice, frozen fruit, like Wild Blueberries, and veggies on hand; also canned beans to toss into meals last minute for cheap protein, as well as nuts and seeds to snack on, etc.

Want to try some of Anne’s recipes? You can visit her blog, here – or stay tuned for our upcoming post series featuring Anne’s recipes and nutrition advice!

Are You Fiber Deficient? Here’s One Easy Way to Fill Your Bowl.

A simple breakfast of cereal and milk is a staple for many people—and for good reason. Not only is it quick, easy and tasty, this classic morning combo has a good nutritional profile as well, providing plenty of vitamins and minerals, some protein and some fiber.

About that fiber… According to the USDA, most of us typically fall far short of reaching daily fiber intake goals, making it a “nutrient of concern” in American diets. The recommendation for Adequate Intake of dietary fiber is 14 grams/1,000 calories, or 25 grams for women and 38 grams for men. There are two forms of fiber (soluble and insoluble), and both types are found in plants, so eating plenty of produce goes a long way toward upping your daily fiber tally. Choosing Wild Blueberries is a smart move in the right direction—a cup of Wild Blues provides 25% of the Daily Value for fiber.

Why is fiber so fabulous?
Most of us have heard that what Grandma called “roughage” is good for keeping things moving along well in the GI tract and helping prevent constipation. And while that’s still true, there are several more reasons to favor fiber-filled foods. According to the Academy of Nutrition and Dietetics, fiber can help prevent heart disease by helping to lower cholesterol levels, and can help deter diabetes by aiding in blood sugar control. What’s more, a high-fiber eating plan tends to be lower in calories than one without, and also contributes to a feeling of fullness—together that can help with weight loss or weight maintenance efforts.

Why “go wild” at breakfast?
Fruit in general is a good choice at breakfast, and berries atop a bowl of hot or cold cereal are a natural. “Going wild” at breakfast by sprinkling Wild Blueberries over oatmeal or a favorite whole grain cereal is a great way to get more fiber into your morning meal. Why? The petite size of Wild Blueberries means there are roughly twice the number of berries in a cup compared to their cultivated counterparts. And, given that much of the berry’s fiber is found in the skin, more berries means more berry skins and therefore, more fiber. In fact, Wild Blueberries contain double the fiber of their cultivated counterparts (6 grams per cup).

Start your day with frozen Wild Blueberries
It’s so easy to add Wild Blueberries to your morning cereal—you don’t even need to have fresh berries on hand. In fact, most of the Wild Blueberry crop is frozen at the peak of ripeness (and usually within 24 hours of harvest), which preserves their nutrients and intense blueberry taste. What’s more, Wild Blueberries don’t even need to be thawed before sprinkling them onto your bowl of bran flakes. How’s that for nutritious, delicious and convenient?

Kit Broihier is a Registered and Licensed Dietitian and co-author of several cookbooks. She contributes regularly to a variety of national and regional publications and blogs. Previously on the editorial staff at Good Housekeeping magazine, she now owns a food and nutrition consulting company and currently serves as a nutrition advisor to the Wild Blueberry Association of North America.