The Boastful Blueberry – A Super Food With Bragging Rights

Blueberries are one of my favorite summer treats - especially if you can find a pick-your-own farm nearby, and stock up your freezer! But they're not just yummy - blueberries are one of the super foods we hear a lot about, and with good reason. These delicious, deep  blue summer berries are well-known for their antioxidants, containing the highest amount of any other berries. However, blueberries have some other specific health benefits that are worth talking about. Let's take a look.

Image via WikipediaBig Benefits In A Sweet Little Berry

The list of health benefits from eating blueberries is stacking up, and there aren't many parts of your body that couldn't benefit from a little extra blueberry goodness.

If you're looking for a low-calorie, high-fiber fruit with lots to offer your health, blueberries may be just what you need. One cup of blueberries has less than 100 calories, and offers one-quarter of your daily requirement for Vitamin C.

Loaded with vitamins and minerals, blueberries can boast about nutrients that are significant in keeping your brain healthy. Specifically, scientists claim that blueberries maintain and restore a healthy nervous system, prevent the death of brain cells that lead to health concerns like Alzheimer's disease, and keep your memory sharp for a long time. That's a lot of brain power.

Better vision is another benefit associated with consumption of blueberries, due to the fact that they contain compounds called anthocyanosides and flavonoids, which can slow down visual loss, as well as help prevent macular degeneration, myopia, and cataracts.  Blueberries also have some heavy molecules which can help prevent urinary tract infections by washing away harmful bacteria.

Another important antioxidant is anthocyanins, known to benefit the prevention of heart disease and good cardiovascular health. Blueberries have been found to contain even more anthocyanins than red wine, long thought to be one of the better sources of this defender against free radicals. Even hemorrhoids, varicose veins, and peptic ulcers can benefit from the antioxidants found in these super berries.

A couple interesting cautions regarding blueberries are coming to light. Apparently, the protein in milk depletes the antioxidant power of the acids contained in blueberries. One study suggests eating blueberries either one hour before or two hours after drinking milk. So, blueberries on your morning cereal may not be, nutritiously speaking, the wise thing to do. Instead, choose blueberries as a high-energy late morning snack or to top off a green salad.

Image via WikipediaAnother interesting aspect of blueberries is that they contain oxalates, which can become concentrated and crystallize, creating some concern for those with a tendency for gallstones or kidney stones.  As with other life choices, do all things in moderation and pay attention to allergies and other health concerns before indulging. But, for the vast majority, blueberries offer a wealth of nutrients that will benefit our health and well-being.

How to Select and Enjoy Blueberries

With so many health benefits, the question is not whether to eat blueberries, but how to eat them. First, you need to pick good specimens. Choose blueberries that are firm and uniform in color, not dull-looking or watery. (Note: Domestic blueberries ranked #10 in EWG's 2011 pesticide guide, which isn't the absolute worst, but still, anything at least in the top 10 should probably be purchased organic.)
Water will cause the berries to spoil more quickly, so they should be kept in dry containers in the refrigerator. For this reason, you'll also want to dry blueberries thoroughly after you wash them, or don't wash until ready to eat.

If you can't buy fresh, buy frozen.  Blueberries freeze nicely and can be purchased whole or smashed. When you want to eat them, just thaw and enjoy.  If frozen blueberries are used in cooking, you can thaw them or throw them into the recipe frozen and just adjust your cooking time slightly.

You'll find blueberry recipes in every section of a cookbook.  From breakfast to breads, salads to sauces, and desserts to drinks, blueberries can be enjoyed from morning to night. Even without a cookbook handy, you can eat blueberries very simply as a 'one ingredient' super-food snack. (Check below, or come back later this week for a couple of recipes!)

If you're looking for an easy to eat super-food that is loaded with not only nutrition, but flavor and versatility, get to know this beautiful berry.  Perfect as a snack, a dessert, or any number of dishes, blueberries definitely earn their place in your kitchen, and your healthy diet.

A Couple of Blueberry Recipes to Try:

• Blueberry Vinegar (nonnaluna.wordpress.com)
• Healthy Wild Blueberry Bran Muffins (thismamacooks.com)
• Intro to Cooking: Blueberry Salad (collegecandy.com)

Cooking Light for Memorial Day

Memorial Day is a special holiday for Americans. We celebrate this day to honor those before who have served their country and those who serve today. Brave men and women have dedicated their lives to the service of our great nation, some of them at the cost of those lives. For this reason it is important that we dedicate one day each year to remember and honor their sacrifices. One way we celebrate as Image via WikipediaAmericans is by gathering together with friends and family and having picnics, barbecues, and bonfires to commemorate those who now serve, those who have served in the past, and countless others that we will never know.

The downside to our Memorial Day celebrations is a menu that lingers with us in the form of calories well beyond the festivities of the day. If you're looking for a great way to enjoy the day without feeling deprived and still avoid some of the heavy hitting calories that we consume far too many of on a normal Memorial Day there is help to be had. Keep reading to discover some excellent methods for cutting calories from your Memorial Day feasts.

1. Grill your chicken instead of frying it. Fried chicken has for a very long time been a favorite among those celebrating almost any occasion - particularly in the south. However, this packs on unwanted calories that would be better spent on dessert rather than the main course. Another thing you can do is to skip the sauce. By this, I mean barbecue sauce. There are plenty of great rubs that Image via Wikipediacan be used on your beef, pork, and chicken that pack a powerful punch when it comes to taste and leave off those pesky calories that sugar filled barbecue sauces add to your favorite dishes.

2. Have salad as a side. In addition to salad as a healthy side option, include fresh cut up vegetables and low fat dressing as a dip for sides as well as appetizers. By having these available for your guests you may be surprised to discover that others appreciate the healthy options just as much as you do. Even cooked vegetables that aren't dripping in cheese sauce, butter, or other types of fats provide a better option than high carb, high fat sides such as macaroni and cheese, potato salad, and mashed potatoes.

3. Have fruit on hand to help diminish the craving for sweets. While I would not dream of completely depriving you of dessert, I recommend two steps to help make the fight against fat a more survivable contest of wills. First, have at least one sugar-free dessert option available for those that are dieting, and offer fruits. By combining the healthier sweet treat of fruit with a delicious sugar free dessert in a smaller portion you are doubling the health benefits. One popular item Image via WikipediaI have seen lately in grocery stores is red & blue berry bowls - strawberries, raspberries, and blueberries are seasonal treats that go right along with the holiday colors!

Finally, homemade ice cream has for a long time been a favorite family tradition for Memorial Day, Independence Day, and Labor Day. You do not have to say no to all the good things in life even if you are trying to watch what you eat. By eliminating the empty calories many of us consume in sugary drinks, and following the steps above you just might find that ice cream is a delicious option for you after all without completely blowing the good work you've done. (For a special red, white, & blue treat, try some berries - from the tip above - over your ice cream!) Just remember that moderation is the key.

If you allow yourself a taste of the really good stuff along the way you will be much less likely to fail in your healthier living efforts. In addition to watching the calories you put into your body on Memorial Day be sure to take stock of the calories you burn. Go for a walk, take a hike, pick up a game of flag football with the family, or dance with the little ones in the afternoon. Consistent efforts to burn more calories while consuming less will net the greatest results whether it is a holiday or not.

And most of all, remember what we are celebrating for, and enjoy the company of your loved ones!