Blueberries are full of flavor and nutrition while being very low in calories. Their flavor ranges from slightly sweet to tangy.
They grow in clusters and can be as small as a pea or as large as a marble. Blueberries come from the same family as cranberries, azaleas, and rhododendron. Blueberries are native to North America where they grow throughout the woods and mountainous regions of the United States and Canada. Here in the United States, blueberries are in season from July through October.
Blueberries very high in Vitamin C, Vitamin E, Manganese, Fiber and plain old mystical goodness. Many researchers including the USDA Human Nutrition Research Center and Rutgers University have concluded that blueberries are packed with antioxidants called anthocyanidins and phelolics, which neutralizes free radicals and protects the body from chronic diseases associated with aging. Many other health benefits include improved cardiovascular system, healthier elimination, and protection against ovarian and colon cancer.
When shopping for blueberries look for very blue berries, large, plump, firm and uniform in size. Any other colored berries will be tart. Moisture can cause the berries to become moldy so to prevent this from happening, they should be dried and stored in the refrigerator before using them. Blueberries can be stored for up to two weeks as long as they are refrigerated and dry.
Here is a great nutritious snack to get your blueberry juices flowing:
Blueberry Granola Bars
½ cup honey
¼ cup firmly packed brown sugar
3 tablespoons vegetable oil
1 ½ teaspoon ground cinnamon
3 ½ cups quick cooking oats
2 cups fresh blueberries
Preheat oven to 350 degrees. Lightly grease a 9 x 9 square baking pan.
In a medium saucepan, combine honey, brown sugar, oil and cinnamon. Bring to boil and boil for 2 minutes, do not stir. In a large mixing bowl, combine oats and blueberries. Stir honey mixture until thoroughly blended. Spread into prepared pan, gently pressing mixture flat. Bake until lightly browned, about 40 minutes. Cool completely in the pan on a wire rack, Cut into 1 ½ x 3 inch bars.
Yields 18 bars
Per Portion: 97 calories, 1 g fat, 1 g protein, 3 g fat, 17 g carbohydrate, 3 g sodium
When it’s Spring Time, it’s Asparagus Time!
During the Egyptian, Roman and Greek
Empires, Asparagus was not only eaten it was also used as a cure for everything
from toothaches to being a reproductive tonic!
Asparagus is nutrient
dense food that is low in calories, contains no fat or cholesterol, and is very
low in sodium. It is a good source of folic acid, potassium
and dietary fiber. Asparagus is also a good source of vitamin B6, vitamin A,
vitamin C and thiamine.
Spring is the best time to buy
asparagus in
Asparagus is a perennial, almost leafless member of the lily family. The spears we buy in the store are
actually the shoots from an underground crown. It takes up to 3 years for
crowns to develop enough to begin producing shoots, but once they do, they can
produce for up to 20 years.
When buying asparagus, choose
odorless rounded stalks with dry, tight tips and rounded neither fat or twisted
stalks. Look for firm, thin stems that are not too woody with deep green or
purplish tips.
Use asparagus within a day or two
after purchasing for best flavor. Store in the refrigerator with the ends
wrapped in a damp paper towel, and be sure to place the asparagus in the back
of the refrigerator away from any light, since Foliate is destroyed by exposure
to air, heat or light.
When preparing asparagus, cut the
ends, peel the stalks and cook. Cooked asparagus loses about half its total
weight. White asparagus has a milder flavor than green asparagus. White
asparagus is buried under the soil to block chlorophyll production, thus
resulting in a white plant. Some markets also offer purple asparagus, which has
a fruitier flavor than green or white asparagus.
Asparagus is used
in many different cuisines including Asian, Italian, French and American
Cuisines and in appetizers, soups, salads and entrees. So go to your local
Farmers Market, buy some asparagus and celebrate the first stalks of spring
with this tasty recipe and eat your way to healthy living….
Citrus – Marinated
Asparagus with Sesame Seeds and Pine Nuts
1 Pound Asparagus
1 Tablespoon Extra
Virgin Olive Oil
2 Scallions, White
part plus 1 inch of Green part, minced
1 Shallot, minced
1 Garlic Clove,
minced
2 Tablespoons Fresh
Cilantro, minced
1 Tablespoon Fresh
Ginger, peeled and minced
½ cup Orange Juice
2 Tablespoons Fresh
Lemon Juice
1 Tablespoon Soy Sauce
1 Tablespoon Sesame
Seeds, toasted
1 Tablespoon Pine Nuts,
toasted
Cut off steam of
asparagus, peel stalks. Put rack or steamer basket on the bottom of a large
sauce pan. Add water until it almost touches the rack. Bring water to boil. Add
asparagus cover and steam over medium heat until bright green, about 2 to 7
minutes depending on size. Shock asparagus in ice cold water, remove and dry.
Over medium high
heat, heat olive oil and saute scallions, shallot, garlic, cilantro and
ginger. Reduce heat and saute until
vegetables are soft, about 7 minutes. Stir in orange juice, lemon juice and soy
sauce. Bring mixture to boil and simmer until reduce by 1/3. Remove from heat. Toss
asparagus with sauce and serve.
