Foods You Should be Eating - Blueberries

Blueberries are one of the fruits highest in antioxidants.  High in vitamin C, B complex, vitamin E, vitamin A, copper, iron, zinc, and selenium - you can't get much more from such a tiny berry.  Blueberries are known as one of your super fruits with good reason.  With such a high amount of antioxidants they fight heart disease, lower cholesterol levels, cleanse the body of free radicals and toxins, fight cancer / tumors / disease in general, they boost your immune system, raise your metabolism, balance out your weight, cleanse your urinary tract / kidneys, strengthens your mind / memory, helps you sleep better, improves vision, reduces depression, aids in proper digestion... and the list goes on and on... blueberries are a benefit to almost every major organ in your body.  1/2 a cup a day will impart wonderful benefits. 


Recommended reading: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=8
more recommended reading: http://www.webmd.com/food-recipes/features/blueberries-nutritious-things-come-in-small-packages_


I could eat blueberries until I burst, but neither of my daughters are very keen on the fruit - so I mix them in with their smoothies.  During the hot summer months, a smoothie is usually our evening experiment.  Whatever fruit is in the refrigerator is brought out and blended together - I don't peel (other than citrus) and I don't worry about things that have a "skin" to them - like grapes and blueberries... the skin of your fruits and vegetables carry the most nutritional goodness - don't ever peel things that don't need to be peeled.  We use almond milk and / or frozen yogurt along with some frozen fruit or ice cubes.  Add a little basil to your smoothies to give it a different flavor... or fresh mint... you should be daily consuming some fresh herbs along with your fruits and vegetables.

Another favorite for me are blueberry scones... mmmm... here is a good recipe:

Ingredients

Blueberry Scones:
2 cups unbleached flour
1 tablespoon baking powder
1/2 teaspoon salt
2 tablespoons raw sugar / brown sugar
5 tablespoons unsalted butter, cold, cut in chunks
1 cup almond milk
1 cup fresh blueberries
1 teaspoon pure vanilla

Lemon Glaze:
1/2 cup freshly squeezed lemon juice
2 cups confectioners' sugar, sifted
1 lemon, zest finely grated
1 tablespoon unsalted butter

Directions

Preheat the oven to 400 degrees F.

Sift together the dry ingredients; the flour, baking powder, salt, and sugar. Using 2 forks or a pastry blender, cut in the butter to coat the pieces with the flour. The mixture should look like coarse crumbs. Make a well in the center and pour in the heavy cream. Fold everything together just to incorporate; do not overwork the dough. Fold the blueberries into the batter. Take care not to mash or bruise the blueberries because their strong color will bleed into the dough.

Press the dough out on a lightly floured surface into a rectangle about 12 by 3 by 1 1/4 inches. Cut the rectangle in 1/2 then cut the pieces in 1/2 again, giving you 4 (3-inch) squares. Cut the squares in 1/2 on a diagonal to give you the classic triangle shape. Place the scones on an ungreased cookie sheet and brush the tops with a little heavy cream. Bake for 15 to 20 minutes until beautiful and brown. Let the scones cool a bit before you apply the glaze.

Technically you should make this simple lemon glaze in a double boiler (i.e. over a pot of simmering water with a heatproof bowl set on top) but it's even simpler to zap it in the microwave. Mix the lemon juice and confectioners' sugar together in a microwave-safe bowl. Stir until the sugar dissolves. Add the lemon zest and butter. Nuke it for 30 seconds on high. Whisk the glaze to smooth out any lumps, then drizzle the glaze over the top of the scones. Let it set a minute before serving.

Enjoy!!  Blessings... E

SUPER foods - Fruits

All fruits, vegetables, herbs, and spices are super foods in my humble opinion... they all work together to help heal your body... eating only one color or type is as damaging as eating fast food / junk food every day... you need a well rounded diet to be completely healthy.  But... we consider some fruits and vegetables super foods because they help destroy horrible diseases, and help improve certain functions...

So, our list of super fruits begins with my all time favorite.  Blueberries.  Blueberries have high levels of manganese, vitamin B6, vitamin C, and vitamin K.  They have a low glycemic index (for those that have been reading the blog - that relates to reducing hot flashes and diabetes), have many micronutrients and even are rich in fiber.  They have been shown through studies to help reduce cancer, the affects of Alzheimer's, increase brain function and healing, reduce kidney ailments and help kidneys function better, reduce cholesterol levels, help prevent bladder related infections, and they help fight heart disease among other things.

Goji Berries (Wolf Berries) are called the "happy" fruit.  Goji berries are usually found either dried or in juice form.  The dried berries look similar  in shape and size to raisins but are a orangish red color.  They have a very distinctive taste - tangy, sour, slightly sweet.  Personally - I don't like the dried fruit.  But when mixed with another juice (I prefer cherry) it is quite palatable.  It really doesn't take much of this potent juice to give you a positive boost.  Know that they are in the nightshade family.  Tibet and India have used Goji berries to help protect the liver, protect/improve eyesight, improve sexual function and fertility, strengthen the legs, boost immune function, improve circulation and promote longevity.  Tests have been shown that Goji berries destroy cancer cells, reduce cholesterol, and reduce blood glucose levels. 

Mango is one of the fruits I avoided when I was younger.  I never found the right person to teach me how to pick a good mango - or how to serve it - so I always had a bad taste in my mouth after trying it.  There are several types of mangoes - my favorites are the smaller yellowish ones.  You know they are ready to eat when they begin to weep from the end connected to the tree.  They should be firm and give just a little - NOT MUSHY.  slice as close to each side of the large pit as you can.  Score it into cubes, turn it inside out, and use your thumbs to push out the cubes.  If you peel it like you would an apple, you will have a nasty after taste.  The beta carotenes in them prevent cancer, particularly of the lung, esophagus and stomach. They also reduce risk of heart disease and improve immune function.  This link not only has great information on the health benefits of mangoes but also shows my favorite version - the yellow mango.  http://www.lifemojo.com/lifestyle/top-10-health-benefits-of-mangoes-23759891

Pomegranate is one juice that you should have in your refrigerator at all times.  Pomegranate aids in healing and preventing many cancers - prostate, lung, and breast primarily.  It promotes longevity and is known for its anti-aging properties.  Protects neonatal brain function, arteries, cartilage from deteriorating, fights Alzheimer's disease, lowers cholesterol and blood pressure, heals and strengthens bladder and kidney functions, helps cell regeneration, and helps strengthen the immune system.  Pomegranate can be served fresh or as a pure juice or as a mixed juice.  Pomegranate juice is quite tart and dry but great when mixed with other fruit juices.

Cranberries are another tart, dry juice with a lot of the same benefits as  pomegranates.  Very high levels of antioxidants help destroy cancer cells, improve immune system, and protect the heart.  Cranberries also help fight bacterial infections, bladder infections, fight heart disease, cancer, and lowers cholesterol levels. 

Now, a couple words on other professed super fruits.  Acai berry has been touted as a super fruit in recent times and now is under question.  While it has good levels of antioxidants, there have been no proven studies showing that it has a broad reach into any healing.  Mangosteen is another that has been touted as a super fruit.  It has more benefits than that of the acai berry, but still not enough to really qualify as a super fruit.