Nutrition

Color Your Diet Blue

Wild blueberries are healthy and delicious

by Kindy Peaslee & Kim Swartz

What would July be without the popular summertime fruit known as the blueberry? We have known for some time the healthy attributes of this blue fruit. Blueberries are rich in vitamins and minerals such as C and E, beta-carotene, folic acid, iron, fiber and potassium. Plus they are naturally free of fat, cholesterol and sodium. A serving of blueberries (1/2 cup) counts as one fruit serving, is only 80 calories, and makes an easy, nutrient packed snack perfect to pop into your mouth during a summertime hike.

Ongoing research is showing more and more how blueberries have the ability to help prevent diseases such as cancer and even slow the aging process. Other health benefits of blueberries include increased balance, coordination, short-term memory and night vision. And if that’s not enough, the Journal of Agricultural and Food Chemistry (2001) reported that blueberries were responsible for helping to strengthen blood capillaries and ease the pain of arthritis; all are important health perks for living an active lifestyle.

Historically, blueberries were considered a commodity to early Native Americans. A type of “blueberry tea” was brewed and used medicinally as a cough medicine and a diarrhea remedy. During Civil War times many soldiers were forced to live on a type of sweet blueberry beverage to conserve food supplies.

Continuing to make history as it gains popularity, the blueberry is not just an ingredient for blueberry pie anymore! The blueberry market has gained momentum as consumers are eating more blueberries for healthier diets and bodies. Production has increased more than 14 percent in recent years and the United States exports over 43 million pounds a year. Canada and Japan are the top two receivers of fresh and frozen blueberries from the United States.

One reason people are choosing to eat blueberries is because the science and research is backing up the disease prevention claims. The secret behind the power of blueberries lies in the phytochemicals (plant chemicals) they contain. Researchers are conducting studies with phytochemicals in blueberries to discover how these plant chemicals can be used to prevent and suppress the future growth of cancer cells.

Antioxidant activity, which is part of the prevention fight against heart disease and cancer, is another part of the phytochemical team approach to study blueberry benefits. Blueberries are ranked number one in antioxidant activity compared to other fruits and vegetables, thanks to the vitamin C and vitamin A content in the fruit.

As a sports and fitness enthusiast, July is the time to get outside for blueberry picking so visit local farms and farmer’s markets or find blueberry bushes in the wild. Getting family or friends together for blueberry picking is a fun, healthy outdoor activity. You can now find blueberries in the grocery store year-round, but there is a locally produced so-sweet taste difference. Then, try the fruit smoothie or crunchy granola bar recipes below.

Other “power of blue” ideas: For breakfast add a half cup of blueberries to your cereal, for lunch add them to your yogurt or salad, or as a snack eat them with milk or soy milk. So use your imagination this summer by eating a colorful variety of fruits and vegetables!

Wild Blueberry Smoothie
6 ounces, wild blueberries (fresh or frozen)
6 ounces, yogurt (vanilla or blueberry)
1-tablespoon honey (if plain yogurt is used)
1/2-cup ice (3 ice cubes)
Blend well at high speed; serve immediately. Serves 2.
Blueberry Granola Bars
1/2-cup honey
1/4-cup brown sugar
3 tablespoons vegetable oil
1-1/2 teaspoons ground cinnamon
1-1/2 cups quick-cooking oatmeal
2 cups fresh blueberries

Preheat oven to 350 degrees. Lightly grease a 9x9-inch square baking pan. In a medium size saucepan, combine honey, brown sugar, oil and cinnamon, and bring to a boil. Continue boiling for 2 minutes; do not stir. In a large mixing bowl, combine oats and blueberries. Stir in honey mixture until thoroughly blended. Spread onto the prepared baking pan, gently pressing mixture flat. Bake until lightly browned, about 40 minutes. Cool completely in the pan on a wire rack. Cut into 1-1/2 by 3-inch bars. Makes 18 bars.

Nutritional analysis, per serving: calories 97; fat 3 grams; carbohydrate 17 grams; protein 1 grams; from fat, 28 percent.
Source: www.wildblueberries.com

Kindy Peaslee (kindypeaslee@aol.com) of Saratoga Springs is a registered dietitian and nutrition consultant to corporations and schools. She loves to backpack, canoe and bike. Kim Swartz is a licensed massage therapist in Guilderland, a graduate student and a dietetic intern. She enjoys hiking, biking and practicing yoga outdoors.

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