Tag: blueberries

This Week’s Nutrition News Feed

by in Food and Nutrition Experts, November 26, 2014


In this week’s news: Study casts shadow on claims that blueberries improve night vision; researchers provide an unforgettable reason to avoid trans fats; and a whole heap of new whole grains to try.

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Smoothie of the Month: Blueberry and Chia Seed

by in Amy's Whole Food Cooking, September 2, 2014

blueberry smoothie

Here is a simple nutritious smoothie for getting back into a post-vacation routine. Although it tastes like summer and is delicious when made with fresh blueberries, the smoothie can be prepared well into the fall with frozen berries of any kind.

Famous for their endurance-supporting qualities, chia seeds also give the smoothie an Omega-3 boost and provide fiber and protein that can help keep sippers satisfied. Since the seeds thicken when soaked, they also add body and a creamy texture to the smoothie once blended. The coconut butter supplies a touch of richness and also a hint of sweet flavor that tastes great with blueberries and vanilla.

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All the Healthy Ways to Be Sweet on Summer Produce

by in Healthy Recipes, August 10, 2014

berry cheesecake tart
Don’t forget about dessert. These recipes — putting summer fruits front and center — give you just the excuse you’ve been waiting for.

Black and Blue Cheesecake Tart
Blackberries and blueberries co-star in this luscious cheesecake. With all of the antioxidants going on here, you’ll be fighting free radicals while simultaneously poking your fork into a graham-cracker crust.

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Three Cheers For the Healthiest Berry Desserts

by in In Season, July 5, 2014

raspberry sherbet

Independence Day may be over, but the summer berry season is just hitting its stride. If your kitchen is bursting with all kinds of juicy gems, here’s a collection of red and blue berry desserts fit for any summer celebration.

Raspberries
Super-high in fiber (one cup provides more than 30 percent of the daily recommended value), these delicate berries can be found in various shades — including red white, black and purple — at farmers markets. Make homemade sherbet better than anything out of the freezer aisle or layer raspberries with other summer fruits in a cool and colorful terrine.

Raspberry-Buttermilk Sherbet (above, from Food Network Magazine)

Raspberry-Watermelon Terrine with Blueberry Sauce
summer fruit terrine

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Dessert of the Month: Frozen Blueberry and Banana “Ice Cream”

by in Amy's Whole Food Cooking, June 17, 2014

blueberry ice cream

When it comes to quick sweet treats to beat the heat, nothing is as fast and satisfying as a scoop of this all-fruit “ice cream.” It’s pretty amazing how frozen bananas develop a lusciously thick and smooth consistency after a minute in the food processor. There’s no need for a high-powdered blender to achieve impressive results — nor any need for cream or sugar. Try making this with frozen peaches, mangoes, raspberries or apricots in place of the blueberries. You can also flavor it with cinnamon, cardamom or orange zest. Just be sure to have spoons at the ready, as this cool treat melts fast. 

Frozen Blueberry and Banana “Ice Cream”

Serves 2

When the bananas are sliced prior to freezing, they create a super-thick consistency in less time, which prevents the mixture from thinning due to over-blending. If you only have whole frozen bananas, cut or break them into pieces before blending. Read more

The Benefits of Berries

by in Healthy Tips, July 10, 2013

mixed berries
Fresh berries are now in season, and I couldn’t be happier. Not only are these babies unbelievably delicious, they’re also brimming with health benefits. Here’s the lowdown on four favorites: strawberries, raspberries, blueberries, and blackberries.

Strawberries
One cup of strawberries (about 8 berries) has 50 calories, 3 grams of fiber and more vitamin C than a medium orange. They’re also an excellent source of fiber, folate and potassium. A study published in the American Journal of Clinical Nutrition ranked strawberries third out of more than 1,000 antioxidant-rich foods. Strawberries also contain anthocyanins, which may help protect the nervous system and blood vessels.

Studies have shown that strawberries can help protect against several types of cancer, including breast, colon and leukemia. Research has also found that strawberries help decrease inflammation and control type 2 diabetes. In addition, one study found that eating 8 strawberries a day for 8 weeks helped lower homocysteine levels, a leading risk factor for heart disease.

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30 Days of Summer Berries

by in In Season, June 15, 2011
Summer Berries
Here are 30 of our favorite ways to enjoy berries. What are yours?

Whether you prefer strawberries, raspberries, blueberries or blackberries, don’t miss the prime season for these plump, juicy treasures. Here are 30 ways to enjoy these nutritious little delights — one for each day in June.

30 ways to enjoy summer berries »

Spotlight Recipe: Banana Berry Muffins

by in Healthy Recipes, October 2, 2009

muffin2
Every Sunday, I face the same dilemma: What can I do with all of these over-ripe bananas? Sunday’s also the day my daughter and I play around with our latest fascination — baking healthy muffins. Well, this recipe tackled both those conundrums.

When searching for muffin recipes, I look for options that include fresh fruit, a dairy source and, most importantly, don’t resort to using butter. These muffins, originally from BBC Good Food, called for buttermilk, which I traded for low-fat, plain yogurt. The switch means they only keep for a couple days, but they don’t last that long anyway! I also swapped in some whole-wheat flour and added honey instead of all that brown sugar.

My daughter suggests new fruits to experiment with each time. This last time around we added in fresh blueberries and strawberries with great success. – Narissa Wild

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