Nutrition Q&A: Blueberries, the Powerhouse Berry!
It’s July, it’s hot, it’s humid, but look on the bright side, it’s blueberry season. Summertime may mean hot and humid days, but it also means gardens flowing with fresh fruits and vegetables. June-July is peak blueberry season. Blueberries are naturally sweet and provide a wealth of nutritional benefits. Not only are blueberries an excellent source of vitamin C, Vitamin K and manganese, they are a good source of dietary fiber as well. But the nutritional benefits don’t stop there. Blueberries are among the fruits highest in antioxidant power. They also contain numerous phytochemicals, many of which are well studied in the laboratory. Phytochemicals are chemical compounds found naturally in plants and are responsible for giving the plant its color. Phytochemicals have been shown to have cancer fighting properties as well. Blueberries contain several phytochemicals: anthocyanins, catechins, quercetin, kaempferol, Ellagitannins and ellagic acid. Don’t worry, you don’t need to memorize all the names of all those phytochemicals, all you need to know is that blueberries have the potential to lower your risk of certain cancers. Blueberries are a versatile fruit and can be enjoyed hot, cold and in your favorite summertime beverage. Blueberries also freeze well. I encourage you to buy now and freeze for later—a warm blueberry cobbler never tasted so good on a cold winter’s night than made with fresh frozen blueberries. Checkout this recipe for Blueberry Quesadilla.
Nutrition Q&A: “Super” grains
Q: I know that quinoa is one of the new “super” grains, but I have yet to find a recipe that I like. Do you have a favorite you can share? A: While quinoa is considered a whole grain, it is actually a seed. This nutty flavored seed can be prepared like whole grains such as rice or barley and has the highest protein content of the “whole grain” family. The following recipe is one of my favorites from Ellie Krieger, Registered Dietitian, and host of the Food Network Show Healthy Appetite. It’s quick and easy and is delicious hot or cold. Quinoa Pilaf with Pine Nuts Ingredients: 2 Cups low-sodium chicken/vegetable broth 1 Cup quinoa, rinsed ¼ cup pine nuts 1 Tablespoon olive oil ½ large onion, chopped 1/3 cup chopped fresh parsley leaves Salt and pepper Directions: Put broth and quinoa in a medium saucepan and bring to a boil. Reduce heat to a simmer, cover and cook 15-20 minutes, until liquid is absorbed and grain is tender. Meanwhile, toast the nuts in a dry skillet over medium-high heat until golden brown and fragrant, stir frequently. Remove nuts from pan and set aside. Heat oil in the same skillet over medium high heat. Saute onions, stirring occasionally, until the onions soften and begin to brown, about 6 minutes. When the quinoa is done, fluff with a fork and transfer to a large serving bowl. Stir in the pine nuts and onion, and season with parsley, salt, pepper and serve. Download this recipe here
