blueberry bliss

I recently went blueberry picking with a friend.  We went to our local blueberry orchard, Moorhead's Blueberry Farm.  The owner, Sid, told us that his dad started the place 35 years ago and he worked there every summer as a kid.  Now he owns it and works there every day during the season.  They don't use chemical pesticides or fertilizers which is a plus in my book.*

These bushes were fabulous!  Over six feet tall and loaded with berries.  In just 30 short minutes I managed to pick two and a half pounds of plump delicious berries.  As I was picking I was hearing parents with small children scattered throughout the field.  I laughed to myself as I remembered blueberry picking with my girls when they were little.  The three of them were more interested in eating the berries.  They would pick for a while, eating as they picked, and then when they were tired of picking they would come raid my blueberry bucket for handfuls of sweet berries.  Quite frankly I never managed to pick enough to satisfy three hungry tummies and have some for home.  I often had to go back without them in order to have a reasonable amount of berries.

I consider blueberries super-fruits, very high in antioxidants they are one of the few native American fruits.  I've written about some of their health benefits in the past.  New research appears to show that higher consumption of blueberries may be helpful in warding off conditions such as Alzheimers and Parkinson's as well as improving general cognitive function in aging adults.

Whatever their health benefits, no one can deny that they taste wonderful.  After my husband and teenaged daughter plundered the batch I brought home I had just enough left to make a gluten free blueberry coffee cake.  Obviously I'm going to have to go back for more....I guess some things never change.

Gluten Free Blueberry Coffee Cake

Preheat oven to 350 F
grease and flour a 9 x 9 baking pan

1 C. buckwheat flour
1 C. gluten free oat flour
1 C. evaporated cane juice crystals
1 t. baking powder
1/2 t. sea salt
1/4 t. baking soda
1 C. blueberries
1 C. chocolate chips
4 T. butter, cold
1/2 C. Greek yogurt
1/2 C. unsweetened almond milk
1 large egg
1 t. pure vanilla extract

topping:

1/2 C. gluten free rolled oats
1 t. cinnamon
1/2 C. evaporated cane juice crystals
1/4 c. chopped walnuts
1 t. pure vanilla extract


Mix together all of the dried ingredients
Shred butter into flour mixture using the large side of a box grater
Mix butter into the flour mixture with your hands until the mixture resembles coarse crumbs
Add blueberries and chocolate chips and toss well to coat
In a separate bowl mix together yogurt, almond milk, egg, and extract, blend well
Pour liquid ingredients into dry ingredients and quickly blend together, do not overmix the batter
In a separate bowl mix together topping ingredients
Spread topping evenly on the coffee cake
Bake for 25-30 minutes until the top of the coffee cake springs back lightly when tapped
Remove from oven and cool
Serve warm or room temperature


*Sid did share that he uses roundup for weed control (obviously not on the blueberries) because it is  a short-lived weed killer.  I'm hopeful that he will consider switching to something else like vinegar which is shown to be effective. 

superfoods trending down

According to a news article I read recently superfoods are trending down.  Not all superfoods, just the ones that have been the media darlings, acai, goji berries and the like.  I actually like this trend because as I wrote previously (back in 2008 I might add) we don't need to import superfoods.  We would do better to utilize those that are readily available.  It's more sustainable, eco-friendly, and also easier on your wallet.

So what are these superfoods that we should be more aware of (and eat more often)?

Berries- with lots of fiber and antioxidants they're great and easy to add to the diet in cereal, yogurt, salads, plain, anytime.

Eggs - high in protein (1 egg provides 6 g) with lutein and zeaxanthin (good for your eyes) they're versatile and satisfying.

Nuts - raw, unsalted are the best.  Providing monosaturated fats they are a great heart-healthy choice.  Add them to foods such as cereals or baked good or take some along for a healthy nutrition boosting snack.

Broccoli - yes, it is a super food.  With an amazing nutritional punch it provides not only fiber and a wide range of vitamins, but it also has sulforaphane which is a potent cancer fighting detoxifier.

Beans - with a hefty dose of fiber and iron beans are just an all around good for you food.  Soups, stews, and dips are a great way to add them to your meals.

Beta-carotenes - okay so this isn't a food but rather a group of foods.  Found in orange foods (think sweet potatoes, winter squashes, carrots, etc) and dark leafy greens (the chlorophyll hides the color) like kale, spinach, collards and more betacarotene is a powerful antioxidant that support immune system health, reproductive health, and it's very good for your eyes.

So while imported superfoods may be trending down I'm rooting for an overall upward trend in the concept of super foods.

turmeric, the word of the day

I just got back from the annual conference of the National Association of Nutrition Professionals.  It was a fabulous two day event, lots of wonderful conference sessions, catching up with friends, making new ones, and great food (of course, what else would one expect at a conference of nutrition professionals).


I attended sessions on a wide range of diverse topics from "Dietary Triggers of Pain and Inflammation" to "Nutrigenomic Regulation of Adaptive Stress Response" to "Fermentation Around the World" and I was struck by the fact that one word kept coming up over and over again.  Turmeric.  It truly was THE word, not just of the day, but of the weekend.  One seminar that I took with Agnes K. Green of The Healer Within Us even referred to turmeric as a "major mojo" herb.  I think she's right; examining all the wonderful benefits of turmeric it's easy to see why it is gaining such popularity.


Made from the root of the Curcurma longa plant, turmeric is a power anti-inflammatory herb.  It has uses ranging from treating flatulence, colic, jaundice, and bruises to being helpful for IBS, rheumatoid arthritis, and is now being researched as a powerful anti-cancer ingredient.  High in manganese, B6, iron, and potassium it gives a pleasant kick to recipes with it's warm, distinctive flavor.  Although most commonly thought of for curries, it goes well with many dishes, such as egg salad, rice salads, lentils, soups, pickles, and relishes.


Some folks even use turmeric to make a tea.  According to Dr. Andrew Weil, Okainawans, noted for being remarkably long lived, "drink copious quantities of turmeric tea."  In addition to the other health benefits mentioned above studies are showing that turmeric has some effect on reducing the inflammation of brain tissue associated with Alzheimer's.  Major mojo indeed.


Although I like turmeric and use it in my cooking, I'm beginning to believe I may not be using it nearly enough.  I've added the following books to my wish list:


               




























and plan to start experimenting more in the kitchen.


If you've got any particularly tasty recipes that you'd like to share, please feel free to pass them along, we could all use a little more of this beneficial herb in our diet.


Be well.


photo courtesy of Sanjay Acharya | Wikimedia Commons

Resources:
http://whfoods.org/genpage.php?tname=foodspice&dbid=78#howtouse
http://www.drweil.com/drw/u/ART02833/turmeric-tea

chayote squash

I recently had a wonderful sandwich made with a soft cheese and raw chayote squash on a crusty french bread.  The crisp fresh flavor of the chayote complimented the soft cheese and gave the sandwich a wonderful consistency.


Chayote (pronounced chai-oh-tee) is a member of the curcurbitaceae family, which also includes melons, cucumbers, and squash.  Sometimes call a pear squash it can be eaten either raw or cooked.


Nutritionally it is an excellent addition to your diet, being very low in calories, only 25 per cup, with a high level of vitamin C, folate, and manganese (a mineral that is important for bone growth).  That one cup also provides a modest amount of protein and 2 grams of fiber.  It is believed to have diuretic properties and apparently there are Central American cultures that use it to treat kidney stones and other urinary disorders.


Currently at their peak they can be added to a wide range of raw salads or cooked dishes.  Consider trying this wonderful recipe from Epicurious.


When choosing a chayote in the grocery store or farmer's market make sure to choose a firm unblemished fruit.


photo courtesy of David Monniaux | Wikimedia Commons

superfruit

According to an article I recently read at foodnavigator.com the baobab is the next superfruit.  I imagine this means it should be hitting the shores of the USA any day now.

Apparently the fruit has extraordinarily high levels of vitamin C, nearly six times that of an orange.    It is also reported to be high in calcium, potassium, both soluable and insoluable fibers.  The fruit is also anti-inflammatory and antipyretic (fever reducing).  These are indeed wonderful benefits.  Additionally many parts of the tree are usable, the seeds, fruit, fibers, leaves.  These are sometimes used in cosmetics, folk-medicine and will no doubt find their way into every imaginable product.

While I am always happy to find foods that have great nutritional benefit I confess to being underwhelmed at the thought of another "super" food.  From açaí  to goji berries to mangosteen and more, every new discovery brings a touted superfood at an enormous price and a massive marketing campaign to try to convince us to buy a product, any product, that has this newest discovery in it (sometimes in the most minimal quantities).

I feel it is important to stay on top of these things but to also be aware of what is available around you. Before you rush off and buy the latest baobab concoction, think more about what you eat on a regular basis.  Improving daily nutrition is better for long-term health than jumping on the latest-and-greatest bandwagon.   Spending your food dollars for overall health, such as fresh, local, organic food is better than spending a large sum for a small quantity of any food, no matter how super it purports to be.

If you're curious, by all means try it, I certain plan to; then remember to eat well from the abundance that surrounds you.

Be well.

photo courtesy of de.wikipedia.org/wiki/Benutzer:Yoky