Food, Recipe and Activity of the Week - July 13, 2008
This week's features include:
Food - Blueberry
Recipe - Blueberry parfaits
Activity - Snorkeling
History
Thousands of years ago, the blueberry used to be called a “star berry” because of its star-like crown at the top of the berry. The blueberry is native to North American land, growing wild in the United States and Canada. In fact, on their journey to find the Northwest Passage, Lewis and Clark noticed the Indians smoking the berries as a way to preserve them for the winter. Lewis and Clark wrote about one of their first meals offered to them by the Indians – smoked meat with wild blueberries pressed into it, called pemmican.
Not until the mid-19th century, when sugar was more available, did Americans really begin to enjoy the taste of blueberries. Apparently they thought blueberries were too tart otherwise. During the early part of the 20th century, Frederick Coville, a botanist working at the United States Department of Agriculture, began cultivating blueberries. Soon after, blueberries became widely consumed in the US. Just within the past decade, consumption of blueberries has increased by 50%! This increase is thought to be due to the recent discovery that blueberries help fight against heart disease and cancer, which will be discussed below.
Above information adapted from Dole 5 A Day and The World's Healthiest Foods
Availability / Selection / Storage
Availability - Fresh blueberries can be found at the grocery store May through September. However, mid-summer is the peak season for this delicious, nutrient-packed fruit. Frozen blueberries are available all year long.
Selection - Choose blueberries that are plump and deep purple in color with a silver tint referred to as “bloom” which protects the berries from degradation. The container of blueberries should also be free of water, as moisture will cause decay.
Storage - Blueberries can be refrigerated for up to 5 days – much longer than most berries. It is best to wash blueberries right before eating them. Make sure to discard berries that appear to be moldy. This will prevent mold from spreading. Freezing blueberries is another option. Place blueberries in an even layer on a cookie sheet, place cookie sheet in the freezer until berries are frozen, then put the berries in a plastic bag and put back in the freezer. Blueberries can be kept in the freezer for up to a year.
Nutrition
Even though the blueberry is so small, it is packed full of disease-fighting nutrients! Blueberries are a great source of vitamin C and fiber. Plus researchers at Tufts University recently found that blueberries topped a list of 60 fruits and vegetables in antioxidant capacity. Antioxidants decrease damage to cells and tissues caused by free radicals. Therefore, antioxidants in blueberries can help decrease your risk for heart disease and some forms of cancer. Another nutritious fact about blueberries is that they are fat-free and low in calories!
Nutrient Analysis of 1 cup of blueberries: calories: 81, fat: <1g, saturated fat: 0g, carbohydrate: 20g, protein: 1g, vitamin C: 19mg, fiber: 4g, sodium: 9mg, potassium: 128mg
Makes 4 servings, 1 cup each
Ingredients:
- 1 cup fresh or unsweetened frozen blueberries, thawed and drained
- 1 cups cut-up additional fresh fruit or unsweetened frozen fruit, thawed and drained
- 2 cups low-fat vanilla yogurt
- Optional ingredients: 4 Tablespoons raisins, dried fruit, chopped nuts, sunflower seeds, or crunchy cereal
Instructions:
- Wash fruit and cut into bite-sized chunks or thaw and drain frozen fruit.
- Put 1/4 cup fruit into bottom of four glasses. Top with 1/4 cup vanilla yogurt. Add another 1/4 cup fruit and top with 1/4 cup yogurt.
- Top with optional ingredients if desired.
- Chill until ready to serve.
Nutrition Information: 90 calories, 1 gram total fat, 16 grams carbohydrate, 5 grams protein, 1 grams fiber, 70 milligrams sodium, 4 milligrams cholesterol.
Adapted from the Iowa Expanded Food and Nutrition Education Program and Family Nutrition Program.
Snorkeling, whether in the ocean or the swimming pool, is a fun activity! While the snorkel allows you to breath and the mask allows you to see underwater, the fins on your feet allow you to move about the water extra fast! A 150 pound person can burn almost 200 calories per half hour of snorkeling!
Snorkeling in the ocean is especially fun because you get to see a world that you never new existed. The beauty of the underwater world is amazing. With its assortment of colors and tropical wildlife, it is an incredible experience. Snorkeling is also an activity that both adults and children can enjoy.
If you are taking a vacation to the tropics or taking a dip in the pool and would like to try snorkeling, here are five tips:
- Make sure your snorkeling equipment (mask, snorkel, fins) fits comfortably.
- If you are planning to go snorkeling in the ocean, practice by snorkeling in a swimming pool. This will help you get comfortable with the equipment.
- Always protect your skin by wearing water proof sunscreen.
- If going on a vacation to the ocean and you want to snorkel, enroll in a snorkeling class to ensure your safety. Never snorkel or swim in waters that you are unsure of.
- Remember to stay relaxed and calm in the water and enjoy the beauty of the underwater creatures!
Above information adapted from: BSAC Snorkeling. Always consult your physician before beginning a new activity.