Posts Tagged ‘blueberries’

2 Delicious Potluck Salads

Angeline from Singapore sent over these fabulous potluck salad recipes and wanted us to share them with you. We think they are full of color and texture, making them magically delicious.

potluck salad n° 1

• 3 oz mixed leaves (mine were organic mixed baby greens from earthbound farm but any mix would do)
• 1 grapefruit
• 1 kiwi
• blueberries
• walnuts
• almonds

1. Simply layer leaves with chunks of grapefruit & diced kiwi.

2. The final top layer had scattered blueberries, walnuts and almonds. some grapes would greatly improve this mix, as grapes are definitely sweet, whereas grapefruits, kiwis & blueberries may not necessarily be. cherries, if they are in season, would also be great, especially white cherries.

Angeline says she personally doesn’t use salad dressing, only the occasional dash of balsamic vinegar if the salad is very plain (like a single leaf + a single fruit & no nuts).

Blueberries

We’ve Got The Blues!

But that doesn’t mean we’re sad or upset in anyway! Nope, it means we have a craving for blueberries and want to fill you in on the amazing benefits that come with it!

An Introduction to Being True Blue:

With flavors that range from mildly sweet to tart and oh so tangy, blue berries are “nutritional stars” bursting with flavor, all while being very low in calories (not that we’re really counting calories, but just in case you wanted to know). Blueberries are in season May through October in the United States, so that would be the best time to buy them fresh. If you know when they are in season in your country, feel free to reply so others can get in on the news!

Blueberries are deep in color, ranging from various hues of blues and maroons, to deep dark purples. They also feature a white or gray waxy bloom that covers the surface. This serves as a protective coat. Blueberries grow in clusters and range in size (not too much though, from peas to marbles). Cultivated blueberries are mildly sweet, while wild blue berries will give you that tangy, tart flavor.

Health Benefits

Packed with antioxidant phytonutrients called anthocyanidins, blueberries neutralize free radical damage to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer (you probably want to rush into the kitchen and whip up a blueberry smoothie right now! But wait! There’s more….)

• Blueberries are also a good source of the antioxidant anthocyanins, which protects your heart
• These powerful little berries also contain another antioxidant compound called ellagic acid. This blocks metabolic pathways that can lead to cancer.
• Just 1 cup of blueberries contain 15.7% of your daily value (DV) of dietary fiber
• Speaking of fiber, blueberries are high in the soluble fiber pectin, which has been shown to lower cholesterol and to prevent bile acid from being transformed into a potentially cancer-causing form.
• 1 cup of blueberries also contains 31% of your DV for vitamin C as well as 20% of your DV for maganese!
• Blueberries can help relieve both diarrhea and constipation by fostering healthier elimination of waste through our digestive tracts. That’s because blueberries contain tannins, which act as astringents in the digestive system to reduce inflammation (your belly will thank you!)
• And did you know that blueberries contain the same compounds found in cranberries that help to prevent and eliminate urinary tract infections?

They Usually Come Prepacked, So How Should You Select Them?

So if you don’t have the benefit of going to a local farm and hand picking blueberries, your local grocery store is the next best place to buy. Trust us, you’re going to look like a blueberry expert once you’re done reading this!

• Choose blueberries that are firm and have a consistency with their color (whether it be deep dark blues, maroons or purples, and of course always with the white/gray bloom)
• Lightly shake the container and take note as to whether or not the berries are moving around freely inside. If those berries are at a standstill, this may indicate that they are soft, damaged, or even moldy. As the official blueberry inspector definitely let someone who works for the grocery store know if you find them this way! You want your blueberries to be fresh and free to move!
• If you happen to be purchasing your blueberries frozen because they are not yet in season, shake the frozen bag gently to make sure they are not clumped together. Clumped berries may be a sign that they have been thawed and refrozen.
• Of course, for the most antioxidants, choose fully ripened berries and enjoy!

So You’ve Brought Your Blueberries. Now What?

Ripe berries should be stored in a covered container in the fridge. They can keep for up to a week, but the sooner you eat them the better. If you brought your blueberries fresh from the grocery store but want to freeze them for a super cold smoothie later, you can do that too! First wash, drain and remove any damaged berries that you find. To avoid frozen berry clumps, spread them out evenly on a cookie sheet or baking pan and freeze them this way first for a couple hours. Then switch them over to a plastic bag and place them back in your freezer.

If you are so excited about your blueberries that you want to enjoy them fresh as soon as you get them home, remember they are very fragile. If they are not organic, they should be gently washed under water and then carefully dried. Now go ahead, and let everyone know you’ve got the blues!

Resources:
“Blueberries” by World’s Healthiest Foods
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=8

“Blueberries and Heath” by US Highbush Blueberry Council
http://www.blueberry.org/health.htm

“Nature’s Antioxidant SuperFruit” by Wild Blueberries
http://www.wildblueberries.com/health_benefits/gycemic.php