RECIPES: Add Some Blueberries to Your Menu (REMEDIES, HEALTH, DIET)

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Prairie Fare: Add Some Blueberries to Your Menu

By Julie Garden-Robinson, Food and Nutrition Specialist

NDSU Extension Service

 

Whenever blue is an option for snow cones or other treats, my 7-year-old

son chooses the food with his favorite color. I think he really enjoys

getting a blue tongue and lips to show me.

 

There aren’t many blue foods in nature, but more blue-colored foods are

appearing on grocery store shelves. Blue gelatin and cereal that colors

the milk blue are especially popular with kids.

 

Artificial colorants do not provide the health benefits linked with

naturally occurring pigments. According to researchers, adding more

natural colorants to your diet is good for your health.

 

Blueberries in particular are linked with health benefits. According to

a USDA study of more than 40 fruits and vegetables, blueberries ranked

highest in antioxidant activity. A half-cup serving of blueberries had

as much " antioxidant power " as five servings of other fruits and vegetables.

 

Antioxidants help neutralize the damaging effects of " free radicals, "

substances which damage DNA and cell membranes. The damage caused by

free radicals is linked with cancer, heart disease and the aging process.

 

Scientists extracted the protective chemicals from blueberries,

strawberries and spinach. They fed aging rats a diet rich in one of the

extracts. The rats fed blueberry extract came out on top in tests of

balance and coordination. Blueberry and strawberry extracts were

associated with protection against age-related changes in the brain.

Rats fed any of the extracts performed better in memory-associated tasks

than the rats that didn’t consume the extract.

 

If you have a test to take, however, don’t expect that eating

blueberries will have an immediate effect.

 

Other research has linked blueberries and other antioxidant-rich foods

with protection against heart disease and stroke. Blueberries may also

provide protection from urinary tract infection.

 

Research continues to grow regarding the health benefits of eating at

least five servings of fruits and vegetables daily. Enjoy the benefits

of colorful produce.

 

Experiment a little. Make a frosty berry smoothie by blending a half-cup

yogurt, one-half cup orange juice and a half-cup of frozen berries. Top

frozen yogurt with berries.

 

This tasty snack comes from the North American Blueberry Council.

 

Blueberry Granola Bars

 

1/2 c. honey

1/4 c. firmly-packed brown sugar

3 Tbsp. vegetable oil

1-1/2 tsp. ground cinnamon

1-1/2 c. quick-cooking oats

2 c. fresh blueberries

 

Preheat oven to 350 degrees. Lightly grease a 9x9 inch square baking pan.

 

In a medium saucepan, combine honey, brown sugar, oil and cinnamon.

Bring to a boil, and boil for 2 minutes; do not stir.

 

In a large mixing bowl, combine oats and blueberries. Stir in honey

mixture until thoroughly blended. Sread 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 1-1/2x3 inch bars.

 

Makes 18 bars.

 

Each bar contains 97 calories, 3 grams fat and 17 grams carbohydrate.

 

 

Source: Julie Garden-Robinson, (701) 231-7187, jgardenr

Editor: Tom Jirik, (701) 231-9629, tjirik

 

http://www.ext.nodak.edu/extnews/newsrelease/2002/072502/03prairi.htm

 

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