Banish the Blues… with Blueberries!

BLUEBERRIES
BLUEBERRIES

In India, blueberry farming is very limited but there is a huge future potential for commercial blueberry farming. Up, until a few years ago blueberries were unheard of in India, but as more and more people are travelling and more and more people are aware of their health benefits of various foods, the demand is there for new and more varied fruits and vegetables in our local markets. Fresh blueberries are a little bit expensive but worth it if you can afford them, purely for their health benefits. The other alternative is to buy them in packets in their dried form which is easily available in most food stores.

Blueberries
blueberries | by brx0

In the US consumption of blueberries ranks only second to strawberries in popularity. Blueberries have incredible nutrition and health benefits and are repeatedly ranked in the US diet as having one of the highest anti-oxidant properties of all fruits, vegetables, spices, and seasonings.

It is best if you can enjoy eating raw blueberries for optimum benefits rather than having them in desserts, cakes or muffins, because like other fruits, raw blueberries provide you with the best flavour and the greatest nutritional benefits.

Blueberries by maira.gall
Blueberries by maira.gall

It is clear that they are sweet, colourful and can be enjoyed both fresh or frozen or dried is an added bonus to go to your nearest food store and get it on your diet plan as soon as possible.

Blueberries-health benefits

Health benefits

Blueberries are sweet, nutritious and often labelled a ‘super food’ as they are low in calories and incredibly healthy. Not only are they low in calories but also high in nutrients. A one cup serving of blueberries contains 4k and 25% of Vitamin C, 36% of Vitamin K and 25% of Manganese of the daily food values required. Besides they are also about 85% water and an entire cup contains only 84 calories, with 15 grams of carbohydrates.

Blueberries are also believed to contain the highest antioxidant capacity of all commonly consumed fruits and vegetables. Antioxidants protect our bodies from damage by free radicals, unstable molecules that can damage cellular structures and contribute to aging and disease like cancer. The main antioxidant compound in blueberries belongs to a large family of polyphenols, called flavonoids.

Oxidative DNA damage is part of everyday life. It is said to occur tens of thousands of time per day, in every single cell in the body. DNA damage is a part of the reason we grow older, but because blueberries are high in antioxidants, they can help neutralise some of the free radicals that cause damage to our DNA. Bottom line, several studies have shown that blueberries and blueberry juice can protect against DNA damage, a leading driver of aging and cancer.

Also, the antioxidants in blueberries have been shown to protect LDL (bad cholesterol) from oxidative damage, a crucial step in the pathway towards heart disease.

Some studies undertaken have shown that regular blueberry intake has been known to lower blood pressure. Given that high blood pressure is one of the leading drivers of heart attacks and strokes, the consumption of blueberries is potentially massive. The antioxidants in blueberries also seem to have benefits for the brain, helping to improve brain function and delaying age-related decline.

The iron, calcium, phosphorus, manganese, zinc and Vitamin K in blueberries all contribute to building and maintaining bone structure and strength.

Because of their fibre content, blueberries help prevent constipation and promote regularly for a healthy digestive tract. Dietary fibre is also commonly recognised as an important factor in weight loss and weight management by functioning as ‘bulking agent’ in the digestive system by increasing satiety and reducing appetite, making you feel fuller for longer and thereby lowering overall calorie intake.

So there is, even more, a reason to enjoy your blueberries this little fruit packs a mighty punch. It also helps soften dry skin, boosts your brain and may even help prevent cancer. Blueberries, like cranberries, contain a compound that prevents bacteria from adhering to bladder walls, which helps ward off (UTI’S) urinary tract infections.

Life is a Peach!

PEACH

Peaches are a stone fruit related to nectarines, cherries, and plums. Peaches have a soft fuzzy skin which is red on a yellow to a pale yellow almost golden background. Peaches are sweet, golden background. Peaches are sweet, a good source of Vitamin C and contain a good amount of other minerals especially potassium and are a great source of dietary fibre.

Peach
Peaches

In Chinese culture, peaches are considered a symbol of immortality and friendship and are found in many Chinese artworks. Most cultivated peaches are divided into clingstone or freestone, depending on whether their flesh sticks to the stone or not; both varieties can have either white or yellow fresh.

The scientific name persica, along with the word “peach” is derived from an early European belief that peaches were native to Persia. The ancient Romans referred to peach as Malum persicum or Persian apple and the scientific or botanical name Prunus Persica literally means “Persian Plum”.

Peaches
Peaches

Peach cultivation went from China, through Persia, and reached Greece by 300 BC. Alexander the Great introduced the fruit into Europe after he conquered the Persians. The Peach was brought to the Americas by Spanish explorers in the 16th century and eventually made it to England and France in the 17th century, where it was a prized and expensive treat.

Peaches grow in a fairly limited range of dry, continental or temperate climates, since the trees have a chilling requirement that tropical areas cannot satisfy, except at high altitudes like in parts of India, Nepal, Ecuador, Colombia and also Ethiopia.

Health benefits

  • Beta carotene is responsible for eye health and peaches contain a high amount of the antioxidant, along with vitamins A and C. Regular consumption of peaches can improve your vision health by increasing blood circulation through the body. The beta carotene also nourished and protects the retina in your eyes from free radical damage, as well as helping to prevent cataracts and age-related macular degeneration.
  • Peaches being a great source of vitamin A and C, which are highly essential for skin health. Vitamin A provides moisture in the skin, which improves the skin texture making it soft and supple. Vitamin C is a powerful antioxidant that protects the skin from radical damage. Just one peach a day can keep your skin glowing and flawless. You can also rub peaches directly on your skin to help get rid of dark circles and wrinkles.
  • Peaches are fat-free and contain an average of only 68 calories. The high amount of sugar in peaches is natural and therefore does not have an adverse effect on health. If you are on a weight-loss mission, having peaches handy will help you avoid more fattening and unhealthy processed snacks.
  • Peaches are rich in anti-oxidants that help prevent cancerous cell growth. Peaches are known particularly for effectively protecting the body against lung, colon, and oral cancer.
  • Eating peaches on a daily basis may help control high cholesterol and problems that lead to diabetes and heart diseases. This is mainly because peaches contain phenolic compounds that prevent the oxidation of low-density lipoprotein or LDL cholesterol. Also, foods rich in beta-carotene like peaches are good for lowering the cholesterol level in the bloodstream.
  • One large peach contains a high amount of potassium and is very low in sodium, which helps in maintaining healthy blood pressure. If you have high blood pressure, then have a peach daily to combat the problem.
  • Peaches have an excellent anti-inflammatory, antimicrobial and antioxidant properties.

You may like to read 3 Peach Recipes that you will relish


Recipes for Quinoa

Continuing from my earlier post “Superfood called Quinoa“,  the following are a few recipes with quinoa

Grilled Chicken & Quinoa Salad

Quinoa recipes
grilled chicken with quinoa salad

Ingredients:

2 ¼ cups water

¼ cup uncooked quinoa, rinsed

1/3 cup extra virgin olive oil

3 skinless, boneless chicken breast fillets

½ tsp. ground fresh black pepper

½ tsp. salt

1 ½ tsp Dijon mustard

½ tsp chilli flakes

½ tsp smoky paprika

2 tbsp. lemon juice

100 gm cherry tomatoes halved

3 spring onions, sliced finely

1 small cucumber cubed into small pieces

4 cups rocket leaves

1 bunch basil leaves torn (1/2 cup packed)

Method:

  • Combine the water and quinoa in a large saucepan and bring to a boil, over high heat. Cover and continue boiling for about 10 minutes. Drain and rinse the quinoa under cold water. Spread on a tray to dry out.
  • Heat a grilling pan over a medium flame and brush about a tablespoon of olive oil over it. Sprinkle the chicken with a ¼ teaspoon of the salt and ¼ teaspoon of the crushed pepper, the chilli flakes, and the smoked paprika and rub it well into the chicken. Layer the chicken on the grilling pan and cook on both sides until slightly charred and cooked well. Cool for 5 minutes and cut into thin slices or cube if preferred.
  • Combine the remaining olive oil, salt, pepper with the lemon juice and the mustard in a bowl and whisk until well combined. Toss in the tomatoes, cucumber, and spring onions, toss well to coat with dressing.
  • Finally, combine the dried quinoa, grilled chicken rocket and basil leaves along with the tomato and cucumber and spring onions mixture. Toss well in a large serving bowl and serve.

Quinoa Vegetable Pilaf (Pulav)

Quinoa vegetable pilaf is a protein-rich, gluten-free and delicious dish. It is quick and easy to make. This can be served as a main dish or side dish.

Recipe will serve 2-4

Quinoa vegetarian recipe
Image courtesy Manjula’s Kitchen

Ingredients:

For quinoa

  • 1 cup quinoa
  • 1-1/2 cup of water
  • 1 tablespoon oil
  • 1/2 teaspoon salt
  • Pinch of turmeric

For vegetables

  • 1/2 cup peas
  • 1/2 cup corn
  • 1/2 cup carrot cut into small pieces
  • 1 tablespoon thinly sliced ginger
  • 1 green chili minced
  • 1 tablespoon oil
  • 1/2 teaspoon cumin seeds
  • 1/4 teaspoon black mustard seeds
  • 1 bay leave
  • 1/2 teaspoon salt adjust to taste
  • 1 tablespoon lemon or lime juice
  • 3/4 cup tomato chopped for garnishing

Method

  1. Wash quinoa gently changing the water several times.
  2. In a saucepan combine quinoa, water, oil, salt, and turmeric. Bring to a boil, cover and reduce the heat to low. Let it simmer until quinoa is tender and water is absorbed. This should take about 15 minutes.
  3. While quinoa is cooking heat the oil in another saucepan over medium heat, Test the heat by adding one cumin seed to the oil; if it cracks right away oil is ready.
  4. Add the cumin seeds, black mustard seeds, and bay leaves, as seeds crack add all the vegetables, carrot, corn, green peas, ginger, green pepper, and salt.
  5. Let the vegetable cook over medium heat until vegetables are tender but firm.
  6. Turn off the heat. Add quinoa to the mix of vegetable and gently fold it.
  7. Finish off by adding lemon juice and tomatoes.

Enjoy this nutritious, nutty and colorful dish!

Source: Manjula’s Kitchen for the vegetarian recipe above.