A New Dietary Recommendation to Boost Heart Health—Bring on the Berries, Tea and Cocoa

By Kitty Broihier, MS, RD, LD

A month dedicated to hearts is romantic, but it can also be an opportunity to rededicate ourselves to taking care of our hearts. February is Heart Month, when the American Heart Association encourages us to adopt heart-healthy lifestyle and eating habits, such as consuming a wide variety of colorful fruits and veggies (including wild blueberries, of course). 

In general terms, produce provides nutrients, fiber and other compounds that support a healthy cardiovascular system. Now a new recommendation published by experts from the Academy of Nutrition and Dietetics (AND), gives us something more specific to aim for in our pursuit of a heart-healthy diet: getting more flavan-3-ols. 

What are flavan-3-ols?

Don’t let the science-y name scare you off! Flavan-3-ols are phytonutrients, also known as bioactives, or bioactive food compounds, (a term that the National Institutes of Health suggests we use for substances that provide health benefits other than those of basic nutrition). Flavan-3-ols are found in common foods and drinks like berries, apples, cocoa, red wine and tea. Like the anthocyanins in wild blueberries, flavan-3-ols are part of the flavonoid group of phytonutrients. Although flavan-3-ols are not essential for our survival like vitamins and minerals are, research has confirmed a role for them in helping to prevent and lower the risk of chronic diseases. “Consuming foods that are high in flavan-3-ols and low in added sugars and saturated fat can help reduce the risk of developing cardiometabolic diseases like Type 2 diabetes and cardiovascular disease,” notes Taylor Wallace, PhD, CFS, FACN one of the Expert Panel who co-authored the recommendation.   

How much do we need for heart benefits?

A systematic review of over 156 randomized controlled trials and 15 cohort studies (previously published in the American Journal of Clinical Nutrition) informed the group’s recommendation, and it was an involved 2 year-long process. From all that work, the group distilled a recommendation for the general adult population: consume a diet that provides 400-600mg of flavan-3-ols per day. This amount has been associated with reduced risks of cardiovascular disease and diabetes, and specifically with improvements in blood pressure, blood cholesterol and blood sugar levels. Scientists are still investigating exactly how these compounds work in the body, but it’s believed that much of their cardiovascular benefits stem from a combination of their antioxidant and anti-inflammatory effects, among others. The most documented benefit of diets higher in flavan-3-ols was improvements in vascular health (particularly in lowering blood pressure and boosting blood vessel flexibility) and blood glucose and lipid levels. 

What should I eat to reach the recommended amount of flavan-3-ols?

Kim Stote, PhD, MPH, RDN, another member of the Expert Panel that co-authored the recommendation, says research shows that most men and women in the U.S. fall far short of the 400-600mg flavan-3-ol goal for heart benefits. “Data from the U.S. Department of Agriculture indicates that adults over age 20 currently consume about 170mg of flavan-3-ols per day. But it’s actually not that difficult to hit the mark,” explains Stote. “For example, you could meet the recommended level of flavan-3-ols by drinking 1-2 cups of brewed black or green tea, and eating ½ cup of berries and a small pear throughout the day,” says Stote. Consuming fruits and vegetables definitely makes it easier to reach the flavan-3-ol target. 

Where do blueberries and anthocyanins fit in?

The flavan-3-ol content of foods and drinks varies widely, and there are many fruits and vegetables that don’t contain abundant flavan-3-ols, but have other important, health-promoting bioactives. This is why Dr. Wallace suggests (and health authorities agree) that eating a diet containing a plentiful amount and wide variety of produce is a smart health move in general. “I think diversifying the diet is always a good idea,” says Wallace.

“Blueberries of all kinds tend to have higher levels of anthocyanins than most other foods, but aren’t as high in flavan-3-ols as some other foods. So it’s a trade-off, and the two groups of compounds likely exert synergistic effects for health promotion,” explains Wallace. “I would argue that anthocyanins have as much—if not more—data that demonstrates their preventative cardiometabolic effects,” adds Wallace. 

Keep in mind that all berries are healthy. Choose those that taste best to you (we are partial to the extra blueberry-ish taste and convenience of frozen wild blueberries), and eat them regularly.

Flavan-3-ol content of selected foods:*

Brewed green tea, 8 oz.                      318mg

Brewed black, 8 oz.                             277mg

Red wine, 5 oz.                                   16.6mg

Blackberries, 1 cup                             63.7mg

Small apple                                         15.3mg

Blueberries, 1 cup                               10mg

Raspberries, 1 cup                              8.7mg

Strawberries, 1 cup                             6.9mg

Red or green grapes, 1 cup                 5.8mg

Cocoa powder, 1 Tablespoon             13mg

Sources:

* Kristi M Crowe-White, Levi W Evans, Gunter G C Kuhnle, Dragan Milenkovic, Kim Stote, Taylor Wallace, Deepa Handu, Katelyn E Senkus, Flavan-3-ols and Cardiometabolic Health: First Ever Dietary Bioactive Guideline, Advances in Nutrition, Volume 13, Issue 6, November 2022, Pages 2070–2083, https://doi.org/10.1093/advances/nmac105

New Research Study Indicates Wild Blueberries Improve Brain’s Processing Speed

In a recently published study where volunteer participants with cognitive issues consumed wild blueberries daily for six months, it was found that the speed at which the participants could process information increased. Cognitive processing speed is defined as the speed at which our brains process information and use it to help us operate effectively in the world – a basic cognitive ability that is known to decrease with advancing age. The findings from this double-blind, placebo-controlled, randomized clinical trial were just published in Nutritional Neuroscience, an International Journal on Nutrition, Diet, and Nervous System. (1)

NEW Research on Wild Blueberries & Cognitive Function

There has been great scientific interest in the possible link between blueberries and cognition since 1999, when initial studies were first published. Collective evidence over the 20+ years that scientists have been examining various facets of the blueberry-brain relationship suggests that the tiny blue fruit does have brain-healthy characteristics, and that eating blueberries daily may be a practical and effective way to help maintain cognitive health. 

This most recent study, conducted by Carol L. Cheatham, Ph.D., Associate Professor of Psychology and Neuroscience, and her team at the University of North Carolina at Chapel Hill’s Nutrition Research Institute (NRI), focused on the impact of daily wild blueberry consumption over a period of 6 months—the longest and largest cognitive intervention study on wild blueberries to date. Dr. Cheatham and her team carefully screened older adults (age 65-80yr) according to presence and degree of cognitive impairment, as well as things like age and gender. A reference group of 43 individuals had no cognitive impairment, and 86 individuals who were experiencing cognitive decline were divided into either the wild blueberry powder group or the placebo powder group. Participants were instructed to consume the powder daily and monitored monthly. At the end of the 6 months, multiple cognitive tests were given to the participants, including ERP testing, which involves placing electrodes on the scalp to reveal electrical signals from the brain during cognitive tasks.

The Results:

Analysis of the large amount of data Dr. Cheatham obtained during the study revealed that processing speed did improve in those participants who received the wild blueberry treatment, and that the greatest effect was in those aged 70-74. This finding suggests that not only do there appear to be cognitive effects from consuming the berries themselves, but that their consumption over time may also be an important factor. 

Dr. Cheatham, who consumes wild blueberries daily for her own brain health, had this to say about the results: “Eating wild blueberries to prevent cognitive decline seems preferable to waiting until after the brain starts to suffer from aging. Now that we know daily consumption of wild blueberries can help with cognitive decline, we are keen to study whether consumption can also prevent decline if started when the brain is still young and healthy. I know I wish I would have started earlier. Eat wild early and often!”

Brain-boosting Benefits For All Ages

The foods we choose to eat can impact our cognitive health and brain function. Although the results in this study were most pronounced in the 70-74 years old age group, previous research indicates that there are cognitive benefits from wild blueberry consumption for people in other age groups as well, such as children as young as 7-10 years old. A 9% increase in reaction speed was observed in these children following the consumption of a wild blueberry drink compared to those consuming a placebo drink—with no trade-off in answer accuracy. The authors of that study said these results indicated an improvement in information processing speed. (2) While the study with children was an acute (short-term) intervention, the results reinforce the connection between wild blueberries and cognitive processing speed. 

This new paper by Dr. Cheatham and her team adds to the growing list of publications documenting clinical benefits of flavonoid-rich wild blueberries on selected aspects of cognition. For information about other studies on wild blueberries and cognitive health, check out the Brain Health section of the website. For more on the new study, see the press release.

Sources:

(1) Carol L. Cheatham, L. Grant Canipe III, Grace Millsap, Julie M. Stegall, Sheau Ching Chai, Kelly W. Sheppard & Mary Ann Lila (2022) Six-month intervention with wild blueberries improved speed of processing in mild cognitive decline: a double-blind, placebo-controlled, randomized clinical trial.Nutritional Neuroscience, DOI: 10.1080/1028415X.2022.2117475
(2) Whyte, A. R., Schafer, G., & Williams, C. M. (2017). The effect of cognitive demand on performance of an executive function task following wild blueberry supplementation in 7 to 10 year old children. Food & Function, 8(11), 4129–4138. https://doi.org/10.1039/c7fo00832e

Need Help Mapping Out Your Wild Blueberry Weekend Adventure: Explore These Locations

The Second Annual Wild Blueberry Weekend is fast approaching, and you know what that means – it’s time to start thinking about your *wild* line up of activities to help celebrate our state’s iconic fruit! Whether you’re a native Mainer or enjoying a Maine getaway, mark your calendar for this new Maine tradition, scheduled to take place August 6th and 7th, 2022. 

Tour, pick (and nibble) wild blueberries at one or all of the 14 participating wild blueberry farms located in Franklin, Kennebec, Knox, Lincoln, Penobscot, Waldo and Washington counties, or try a new-to-you wild blueberry dish or drink statewide. Wild Blueberry Weekend is happening this summer in Maine (rain or shine)—how wild you get is totally up to you. To help get your wild weekend adventure started, we mapped out a few destinations to consider adding to your list.  

*Wild* Drink Destinations

There are more than 20 craft beverage establishments from Portland to Cherryfield, Maine participating in Wild Blueberry Weekend. Below are a select few. Check out the complete list at www.wildblueberryweekend.com.

Rising Tide Brewery (Southern Maine) 

This independent, family-owned, artisanal-style brewing company is considered an anchor to Portland’s vibrant East Bayside neighborhood. Guided by creative flavors, quality, and consistency, Rising Tide will be featuring their Blueberry Squadron fruited sour ale, exploding with wild Maine blueberries and balanced with a touch of lactose milk sugar, for Wild Blueberry Weekend. Visit their tasting room, order some scrumptious appetizers, and play some cornhole in their outdoor seating area right on Fox street in Portland. While you’re in the area, make sure to check out several other participating craft beverage establishments in the area, which are only a short walk down the street! Stop by Urban Farm Fermentory to try their wild blueberry kombucha, hard cider, mead and vinegar, or Three of Strong Spirits to try their craft rum cocktails with wild blueberries.

SweetGrass Farm Winery & Distillery (Southern & Midcoast Maine)

Forged from the true spirit of Maine, SweetGrass Farm Winery & Distillery is committed to crafting the best wines and spirits, made with love, from fruits and grains grown here locally in Maine. As a proud family run business, SweetGrass is rooted in Maine culture, inspired by place, and devoted to excellence in every bottle! For Wild blueberry Weekend, they will be featuring wild blueberry themed cocktails, as well as their aromatic cocktail bitters including bitter blueberry, made with Maine wild blueberries. Check out their locations in both Union and Portland, ME!

Generationally Owned Wild Blueberry Farms

The star of the weekend – wild blueberry farms. Fourteen (14 farms) are opening their doors free to the public. Below are two farms, one in Dresden and one in Harrington. To find one close to you, visit the complete list of participating wild blueberry farms at www.wildblueberryweekend.com.

Lynch Hill Farms (DownEast Maine)

If you’re searching for a traditional farm experience to get in touch with your Maine roots, Lynch Hill Farms located in Harrington, Maine is a great destination. During Wild Blueberry Weekend visitors will learn about the history of the wild blueberry and how these tiny delicious berries from Maine are grown, harvested, and processed in 45-minute tours starting at 10:00 AM, 11:00 AM, 2:00 PM and 3:00 PM. Various pieces of specialized equipment unique to wild blueberry farming will be on display and visitors will get an insider’s view into the fresh processing area to see how Maine’s berries get retail ready and are packed in pints, quarts or freezer-ready boxes. The tour concludes at the farm store where fresh berries to-go as well as homemade Maine wild blueberry jam and other gift items can be purchased. Plus, visitors will have a chance to harvest some of their own wild blueberries by picking or hand-raking. For families, there is a 1:00 PM  special tour for kids that will take them on a short trek out to the wild blueberry field and concludes with the reading of the Maine classic Blueberries for Sal and a chance to pick their own little pail of berries.

Fields Fields Blueberries (Midcoast Maine)

Another great farm destination is Fields Fields Blueberries, a 2nd generation family-owned organic wild blueberry farm, located in Dresden, Maine. Focused on maintaining the berries in their most natural state, Fields Fields has been certified organic for over 20 years. They are passionate about sharing the powers of wild blues, making it their goal to educate Maine communities about this indigenous plant that only grows in a small section of North America. For Wild Blueberry Weekend, visitors will have the opportunity to experience walking tours while learning about wild blueberries, what makes them special and how they’re grown, harvested and cared for. The farm’s apiary will also be open for viewing to educate visitors on the importance of bees to the crop from a master beekeeper. Specifically for families with children, The ‘Magic Woods’ (a preschool nature play area) will be open, and there will be readings of Blueberries for Sal. Take in views of both the Camden Hills and the White Mountains from the hilltop farm while nibbling on wild blueberry crisp tarts (gluten free and vegan options available) along with other wild blueberry products (including the farm’s famous wild blueberry chips). There will be local farmers and crafters selling their creations and live music both Saturday and Sunday starting at 11 AM.

Farm to Table Food Options

There are more than 20 eating establishments participating from Portland all the way to Machias, Maine for Wild Blueberry Weekend. Below are a few delicious options, but check out the complete list at www.wildblueberryweekend.com.

Helen’s Restaurant (Downeast Maine)

Looking for some dinner options to complete your *wild* weekend? At Helen’s Restaurant in Machias, ME, you’ll have the opportunity to indulge in some incredible home-style dishes including their mouthwatering grilled salmon with wild blueberry glaze. They will also be offering some select blueberry cocktails for you to sip between courses, and their famous wild blueberry pie for dessert. Helen’s Restaurant is committed to buying great fresh seasonal food from local farmers, and continues to make this a committed, ongoing mission for their business. Helen’s Restaurant is so excited to share their love for delicious home-style food with all the wild blueberry lovers for Wild Blueberry Weekend.

Engine 5 Bakehouse (South-Central Maine)

If you’re looking for some flaky and oh-so-delicious treats, this friendly, family-owned bakery specializes in fresh baked sweets, including those with some tasty Maine wild blueberries! Located in Waterville, ME, Engine 5 Bakehouse will be offering bakery items including their blueberry pies (6″ and 9″), blueberry muffins, and blueberry-lemon scones. Founded in 2018, this family bakery has a long fire-fighting history, so keeping the firehouse theme was only natural given its location in the last fire substation near the city of Waterville. Stop by during Wild Blueberry Weekend to enjoy an authentic and tasty bakery experience!

What an incredible selection of offerings we have this year! Thank you to all of the establishments participating in Wild Blueberry Weekend – we couldn’t offer this truly wild Maine experience and continuously share the love for wild blues without all of you! 

We can’t wait to see what you choose for your *wild* weekend adventure. No matter where you choose to spend Wild Blueberry Weekend, make sure to capture plenty of pictures, post on social media, and tag us on Facebook, Instagram, and Twitter so we can revel in your love for wild blueberries.

The Rich History of Wild Blueberrying at Welch Farm in Downeast Maine

From day one, wild blueberries have held a special place in Lisa Hanscom’s heart. The Welch/Hanscom family has been stewarding their many acres of wild blueberry land situated in Roque Bluffs, Maine, since the early 1900’s. Lisa, the current owner and operator of the farm, was excited to sit down with us and share her family’s story, especially as she prepares for Wild Blueberry Weekend 2024. 

A Welch Farm History Lesson

Back when Maine was still a part of Massachusetts, the Thompson family – the original owners of the land – purchased it from the state to start their farm. In 1840, the family built the antique western style barn which still stands on the property today. More than 70 years later, in 1912, Frank and Mary Welch, Lisa’s grandparents, bought the iconic Thompson Homestead to start their agricultural business.

Original House, 1913

Sadly, one year after purchasing the Homestead, the original Thompson house burned to the ground. While the Welch’s rebuilt their family home, they worked the farm and tirelessly cleared the land to plant wheat, rye and oats. They also raised 400 head of sheep and milked 40 cows by hand. Today, their land extends down to the water, and they utilize their beautiful oceanfront location to harvest wild blueberries.

Lisa’s father, Wayne, and his sister were raised on the farm by Lisa’s great-grandparents, and Wayne took over the family business at the age of 16 upon the death of his grandfather. Over time, Lisa’s father decided it would be best for the family to divest itself from the sheep and dairy business in order to focus solely on harvesting wild blueberries and helping grow one of Maine’s historical agricultural industries. Today, Lisa runs the farm’s operations, but remains close to Wayne and continues to lean on his decades of industry knowledge.

Wayne sitting on wild blueberry boxes

Wild Blueberry Harvesting Season and Sales

When the farm was under Wayne’s management, the family sold its berries directly to processors for frozen sales. However, when Lisa stepped into the role, she realized this business model was impacting overall profitability because payment often came after the harvest season was over. To increase the farm’s annual profits, she added the ability to sell fresh wild blueberries (aka fresh pack). Since then, selling fresh wild blueberries has been successful for the Hanscom’s – so much so that they decided to purchase a new sorting machine last year to sort and clean fresh wild blueberries more efficiently.

Every year, Welch farm harvests between 100,000-150,000 pounds of wild blueberries. On average, 12,000-18,000 pounds are sold fresh, with the remainder being sold to processors for flash freezing at the peak of ripeness. According to Lisa, berry yield has been impacted over the last few years due to weather and climate change, but she is optimistic about the 2024 season. 

Evolving with the Times: Wild Blueberrying at Welch Farm Today

Over the years, Lisa has helped to diversify the family business while still holding strong to its history. She was a pioneer of the agritourism business, long before it was the high-profile trend it is today. Lisa’s start in the agritourism space began 15 years ago, when she convinced her father to build two cabins on their property, both of which are now rented to guests during the summer season. Cabin visitors experience magnificent views of the cascading wild blueberry fields, and are encouraged to pick berries for any and all of their meals – wild blueberry pancakes are a favorite! Lisa has also added field tours to the farm’s agrotourism offerings, helping to educate people about the unique differences between wild and ordinary (cultivated) blueberries. All of these experiences have helped visitors better understand Maine’s unique wild blueberry industry, and have turned many of them into lifelong customers.

Lisa’s grandson, Leom

“When people know the difference and can taste the difference, they will always choose to buy Maine wild blueberries,” said Lisa.

Today, Welch Farm is a top wild blueberry agritourism destination in Maine. Lisa’s mission to educate people about the wild difference has led her to become an active participant in the Machias Wild Blueberry Festival, hosting busloads of folks for farm tours. Welch Farm is also participating in the fourth annual Wild Blueberry Weekend scheduled for August 3rd and 4th. Always looking ahead, Lisa is planning to expand the farm’s fresh pack shipping capabilities so she can take website orders from all over New England during harvest season.

Lisa’s grandson, Leom, and her father, Wayne

Ready for a Wild, Wild Blueberry Weekend

Welch Farm is excited to take part in the fourth annual Wild Blueberry Weekend, a weekend dedicated to celebrating wild blueberries and the hardworking farmers that have been stewarding them for generations. To celebrate, Welch Farm will offer a number of free family-friendly activities, including:

  • Educational farm tours
  • Local artists & photographers
  • A Native American sunrise ceremony & blessing by MicMac Native Hubert Francis
  • Demonstrations of old-school harvesting practices 
  • A premiere showing of the documentary film ‘Growing Wild‘
Ripe wild blueberries

To learn more about Welch Farm and the Maine wild blueberry industry, make sure to pay them a visit on Wild Blueberry Weekend.

*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.

Wild Blueberries are a Family Affair at Ridgeberry Farm, Midcoast Maine

Tim Davis didn’t choose the wild blueberry life, the wild blueberry life chose Tim Davis. After marrying his wife, Jess, heir to Ridgeberry Farm in Midcoast Maine, he joined a multi-generational family wild blueberry business and learned the ways of “blueberrying” firsthand. Today, Tim is a busy guy – he is the seasonal Head Harvest Manager for Ridgeberry, the full-time Knox County Sheriff, and a father to the next generation of Ridgeberry Farm farmers. We sat down to chat about his work in the wild blueberry industry, and it was clear that Tim is not only proud of what his family does, but also that he’s part of this special community that stewards a truly wild plant. 

“When most people think about blueberries, they think about those found in the foothills of North Carolina or those exported from Chile,” Tim explained, “Those berries are very different from wild blueberries from Maine. And that’s why one of my goals is to educate folks on the difference so they understand how special our little wild berry is. The Maine wild blueberry is so unique, and it can’t be grown anywhere else. Our harsh Maine climate gives wild blueberries their incredible health benefits. And don’t get me started on taste because wild blueberries have a flavor profile that outshines all those ordinary blueberries. This is our berry, our product, and we are very proud of that.”

To really understand what makes the work Tim’s family does so special, we dug further into the history of his family farm, the work they do today, and what’s on the horizon for Ridgeberry Farm. 

How Ridgeberry Farm Came to Be

In the early 1980’s, Tim’s in-laws, John and Alison Boyington, bought their first piece of wild blueberry land, and over the years, fell in love with the captivating Maine landscape enough to eventually build a house on the property. In the early 2000’s, they started commercially harvesting wild blueberries. 

The Boyingtons began harvesting the traditional way: handraking every inch of the multi-acre field. During the first 10 years of operation, they slowly modernized their harvesting practices and have evolved into a sustainable family business. Today, Ridgeberry Farm has been blueberrying for over 40 years, and this strictly family-run operation is the pride and joy of the Davis/Boyington family. 

A Look Inside Wild Blueberry Harvest Season

During the offseason, Jess works as a teacher and Tim as a police officer, utilizing all of their vacation time during the late summer months. Why? Because it’s all hands on deck in early August as Ridgeberry Farm works to harvest between 250,000-600,000 pounds of wild blueberries annually. Tim hopes they’ll be able to harvest between 300,000-400,000 pounds in 2024, with decent weather and increasing rainfall as a positive indicator. The reality for Maine wild blueberry growers is that their annual crop is dependent on the kindness of mother nature.

For many years, Ridgeberry Farm has sold the majority of its harvest to Wyman’s of Maine, as well as several local Maine wineries. The farm has its own fresh and frozen processing units onsite, with 10-20% of the annual yield sold fresh during harvest season. However, as demand grows for wild blueberries, Tim’s hope is that they’ll be able to expand their frozen wild blueberry processing capabilities onsite to extend their selling season beyond harvest season. They currently freeze a small portion of their yield for sales throughout the year.

Sharing What Makes the Wild Blueberry Industry Unique 

“When you talk to somebody, even people from Maine, they automatically connect our state to the lobster, potato and tree farming industries. Many people don’t realize that Maine is the largest U.S. producer of wild blueberries. While demand and understanding of this is slowly changing, we have a lot of work to do to continue differentiating wild blueberries from cultivated blueberries. We are the better blueberry and Maine deserves a spot on the map,” Tim concludes.

Wild Blueberry Weekend

For the fourth year running, Ridgeberry Farm will be participating in Wild Blueberry Weekend, which is scheduled to take place August 3-4, 2024. The farm will be offering a variety of family-friendly activities on Sunday, August 4th, including:

  • Wild blueberry sampling and u-pick
  • Food truck vendors
  • History lessons on old-school harvesting machinery
  • Farm tours via hay wagon ride

To learn more about Ridgeberry Farm and the Maine wild blueberry industry, make sure to pay them a visit on Wild Blueberry Weekend.

Mom Deserves Wild Blueberry-Themed Breakfast in Bed

This Mother’s Day, we’re celebrating moms for everything they do for us day-in and day-out. If you’re looking to plan an extra special day for your mom, we have some delicious and brain-healthy wild blueberry recipes perfect for breakfast in bed.

Wild Blueberry Breakfast in Bed Recipes for Mom

Wild Blueberry Parfaits with Maple Seed Brittle

This wild blueberry parfait puts a classy spin on yogurt with wild blueberries, maple syrup, and some crunchy maple seed brittle. Mom will enjoy its delicious decadence and brain-healthy goodness. This recipe makes four parfaits, and leaves you with a little leftover brittle, perfect for a snack!

Wild Blueberry and Ricotta Pancakes

You can’t go wrong with some warm and gooey pancakes to start your morning off right. Try these wild blueberry and ricotta pancakes. This recipe serves 18, so you’ll have plenty to go around if other family members are planning to join! They’ll be drooling at the sight of this breakfast spread!

Wild Blueberry Chocolate Skillet Pancakes

Take the flavor of your pancakes to another level with this wild blueberry and chocolate skillet pancake recipe. If your mother has a sweet tooth, she’ll be extremely pleased to wake up to these! The best part? Wild blues are packed with an intense blueberry flavor and plenty of nutrients, making this dish a tasty breakfast option.

Warm Tropical Wild Blueberry Quinoa Breakfast Sundae

A combination of fresh fruit, crunchy nuts, and quinoa, this wild blueberry quinoa breakfast sundae is packed with antioxidants and amino acids. Give mom a taste of something tropical this Mother’s Day. This recipe serves two, so make sure to double it if you’re feeding a few more family members along the way.

If you prepare some of these delicious wild blueberry dishes for Mother’s Day, we want to see! Take a picture, post on social media, and tag us on Facebook, Instagram, and Twitter so we can see how your family celebrated.

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. 

  1. 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. 
  2. 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.
  3. 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.