5 Nutritional Benefits of Blueberries

You've heard the phrase, "Good things come in small packages."  In this case, it would be right. This tiny fruit called the blueberry has made an impact in the health industry and on our palate, becoming one of the best superfoods on the market.

Finding ripe fruit isn’t always easy during the winter, and who wants to wait until July to celebrate National Blueberry Month?  I know I don’t, especially when National Blueberry Pancake Day falls in January!

The truth is, whenever it’s possible, adding blueberries to our diet for healthy living is something we should consider whether they are fresh (which is best) or frozen.  It’s simply a matter of season or convenience most of the time.

Fresh or frozen, blueberries have been proven to keep your heart, brain, and body healthy.  Any day is perfect for enjoying this great tasting fruit that packs a whole lot of goodness in something so small. 

See how much a cup of berries a day can do for your health by looking at what the experts have to say about our beloved blueberries.  Here are a few good reasons why we should be adding blueberries to our meals for healthy eating.

5 Nutritional Benefits of Blueberries

1. Blueberries are fat free and only 80 calories per cup.

2. Blueberries are loaded with vitamin C, which has a variety of health benefits including maintaining healthy gums and immune systems.

3. Blueberries have fiber. A handful of blueberries a day gives you the fiber you need, helps your heart and lowers cholesterol.

4. Blueberries are good producers of manganese, which is needed to help give energy.

5. Blueberries are a superfood when it comes to antioxidants, which helps to stabilize free radicals that cause cancer, diseases and heart problems.

Try including blueberries in your meal plans and snacks several days a week.  Add them to pancakes, muffins, smoothies or fresh fruit platters.  Get used to eating this superfood and start enjoying its wonderful benefits.

Visit the U.S. Highbush Blueberry Council website for more information about the benefits of blueberries.

Read my article for more tips and fun facts about National Blueberry Pancake Day which is January 28th, but like me, you can celebrate it all year!

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Notes: Recipes are designed for the way I eat and not necessarily that of other vegetarians or vegans.
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One Pot Hearty Vegetarian Meat & Potatoes Recipe

Meal for Two

When I’m in the mood for something hearty but don’t have time to make it, this recipe is really quick and easy.  Although it’s vegetarian (not vegan) my husband likes it just as much as his meaty version. 

Prep time: 10 minutes

Cook time: 15-20 minutes

Yields: 2 servings 

What you will need: spoon spatula/stirring utensil, skillet or frying pan, cooking spray, knife, serving bowls 

Ingredients: 

8-10 cooked and peeled baby new potatoes or

15 ounce can of white potatoes, drained and rinsed twice

½ cup baby small peas cooked (if canned drained and washed)

½ cup white Shoepeg corn

2 Garden Vegetarian Morning Star Burgers

2 tablespoons butter (I Can’t Believe It’s Not Butter is vegetarian)

¼ - ½ cup Vegetarian Vegetable Broth (Swanson is gluten free) 

Seasonings (to taste)

Black pepper

Italian seasoning
Dried parsley
Red pepper 

Directions: 

1 - Pre-cook burgers according to directions on the package.  Chop them into small pieces set aside. 

2 - Grease pan with vegetable cooking spray.  It will stick if you don’t. 

3 - Chop potatoes into smaller pieces.  Cook potatoes in frying pan about ten minutes or until tender. 

4 - Add butter, corn, peas, meat, seasonings and broth to skillet and cook on med-low heat uncovered for about 5 -10 minutes.  Stir often, it sticks. 

5 - Serve hot with dinner rolls, juice, fresh fruit or applesauce. 

*Note:  For meat eaters, substitute burgers for ground beef or turkey.

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You may also like this recipe:
One Pot Broccoli and Cauliflower Cheese Casserole

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The Catamaran - A Lanai Pineapple Boat

The Catamaran: Lanai Pineapple Boat 

Get on Board for a Celebration of Tastes! 

My favorite meal to eat is a fresh fruit platter, so having a Catamaran aka pineapple boat fits right into my idea of the perfect lunch. It has been years since I had my first "Catamaran - Lanai Pineapple Boat".   

While on holiday in Honolulu, Hawaii we were staying at the Ilikai Hotel, and it was at one of their restaurants I discovered this fruity delight.  We ate our lunch sitting outside on Yacht Harbor while enjoying great food with a spectacular view. 

Although there are many versions of this pineapple boat, I cannot replicate the taste of the first one with the fresh fruit from the island of Lanai.  If you like a variety of fruits or want to dress up a table for a party, you'll see that this combination works great and is easy to make.  

When we returned home from our trip I made this for my entire family.  Why not make this for friends and family on National Hawaii Day, which is usually celebrated on July 5th!

Prep Time: one hour
Yields: 2 (if using one pineapple)

Equipment Needed: None 

Kitchen Supplies: sharp knife, utensils, serving plate 

Preparing the Pineapple Boat 

Cut and "gutted." Use the halves of the pineapple for the salad bowl.  Be sure the pineapple is ripe.

 A pineapple is ripe when a leaf comes out easily when pulled from the top.
You can see more at: When is it ripe? Pineapples. 

  

How to Remove a Pineapple Top

A quick twist, that's all it takes. 

FYI: Pineapples ripen from the bottom up!

To get your pineapple to ripen quicker, twist off the top and turn it upside down. Let it rest on the counter for a few days until the outside is a golden brown.

If you do not want to serve it with the top on, lay the pineapple on its side and twist the foliage clockwise. It will come off easily if it is ripe. Then have some fun and plant the top to grow your own pineapple. I did and had my plant for years.  

How to Cut Your Boat

Step 1: Cut the pineapple in half and run a knife around the edges. 

Step 2: Cut out the fruit on both sides of the core first.

Then cut out the middle in small sections. 

Step 3" Make it "boat" like by cutting away the rest of the fruit.

 Chop fruit into cubes for salad. 

Ingredients: 

Cut fruit into cubes. Add desired amounts of each to fit your taste.  Enjoy this combination for your salad boat.

Select the fruit for your perfect Catamaran Boat!

·       Pineapple

·       Blueberries

·       Banana

·       Tangerine

·       Watermelon

·       Cantaloupe

·       Strawberries

·       Passion Fruit

·       Kiwi (optional)

·       Mango (optional)

·       Star Fruit (optional)

·       Papaya (optional)

·       cup Shredded Coconut

·       1 Cherry

Serve with:

·       cup Cottage Cheese

·       Sherbet Ice Cream (or Yogurt)

·       Granola

·       Walnuts or Pecans 

Fruity Sauce for Your Salad

1 cup mashed strawberries

1 cup plain yogurt

2 tablespoons honey

1 tablespoon lime juice

1-1/2 teaspoons grated lime peel

1 teaspoon vanilla extract

Meat eaters can add diced chicken, turkey, pork, ham or beef.

More of my salad ideas.

Enjoy!

Hawaii Trivia  

The Ilikai Hotel ~ where I had my first Catamaran. - Jack Lord on Ilikai Hotel Rooftop Shooting Hawaii Five-O 

We learned while staying at the Ilikai that the series opening for Hawaii Five-O was filmed from the roof of the hotel. Now we know where Jack was standing when we see him in the introduction part of the program.

You can see it in this clip at 17 seconds where Jack Lord filmed on the Ilikai Hotel rooftop  for the TV series Hawaii Five-O.  What fun! 

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Image: Pineapple Boat with Granola & Coconut Jack Lord gigihawaii.wordpress.com

Notes: Recipe is vegetarian the way I eat and not necessarily that of other vegetarians or vegans.

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Strawberry Bistro Vegetarian Salad

Strawberry Bistro Vegetarian Salad 

Whenever we are in a restaurant it takes me a while to see if there is anything listed under vegetarian or vegan on the menu.  I am delighted when I find something in which I can “build” on to create a dish that I love. 

Changing some of the ingredients I can come up with tons of variations on the same recipe, but still make it a little different.  I love this salad for so many reasons. It’s really refreshing, especially in the summer when you can get fresh ingredients. 

Something that you’ll also find with this dish is that it isn’t heavy or greasy, so you don’t feel bloated after eating.  Adding the toasted pita bread is genius and really works well with the salad.  A great meal to beat the kitchen heat on a hot summer day.  Served with iced cold raspberry tea finishes the entire meal with a “clean, good eating” feel. 

Although there are several dressings I like, low-fat raspberry vinaigrette dressing is the one that goes best with this salad for my taste.  One added note, my husband discovered that he likes this dressing for a dipping sauce on his club sandwiches. 

 

Strawberry Bistro Vegetarian Salad 

 

Equipment Needed: can opener 

Kitchen Supplies: knife, salad bowl, colander, utensils

 

Prep Time: 10 -15 minutes

Yields: 2-4 servings

Ingredients: 

1 large bag (washed) baby greens salad mix (see note below)

Chopped pecans (3/4 cup)

Dried cranberries (3/4 cup)

Dark kidney beans (3/4 cup drained)

Sliced strawberries (5-7 large)

Shredded cheddar cheese and mozzarella mix (1/2 cup)

Mixed croutons: wheat, rye, whole grain, sourdough, white

Low-fat raspberry vinaigrette salad dressing 

Serve with toasted pita bread and raspberry iced tea. 

Note: Be sure that the baby lettuce mix includes some of the following for a higher vitamin count. 

Baby Lettuces: Baby lettuce, Baby Romaine Lettuce, Baby Green Oakleaf lettuce, Baby Redleaf Lettuce, Baby Greenleaf Lettuce, Baby Red Chard, Baby Green Chard, Baby Radicchio, Baby Spinach. 

Meat eaters can add diced chicken, pork, ham or turkey. 

More baby lettuce salad ideas.  My old fashioned potato salad recipe.

 

Enjoy!

 

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Notes: Recipe is vegetarian the way I eat and not necessarily that of other vegetarians or vegans.

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Savory Butternut Squash Soup Recipe

Butternut squash recipes are really for any time of the year, but why not have some fun by celebrating National Homemade Soup Day on February 4^th? 

I’m not really a squash fan, but when it comes to butternut squash – I’m in love!  As a vegetarian I enjoy eating butternut squash on a regular basis instead of potatoes to improve health and maintain blood sugar levels.  They also provide the benefits and good source of vitamins such as A, C, iron and riboflavin. 

Another thing that is a perk for using squash in your recipes is that it can be stored for long periods of time (up to 3-4 weeks).  Usually we just let ours sit on the counter or in a cool dry place. 
 

Winter squashes are best purchased in the early fall (acorn, spaghetti or butternut squash).  Look for the flesh to be a flat, not shiny in appearance without any cracks, soft spots or blemishes.  The smaller sizes have a sweeter taste so keep that in mind depending on the recipe. 
 

Great soups begin with great ingredients wouldn’t you agree? Try a new twist on regular boring soups. Add pears, apples or cinnamon and give your soup a healthy boost. Just a hint of sage or ginger can really bring out the best in any soup recipe.

Equipment Needed:

Health Master Elite Blender

Health Master Blender

Kitchen supplies: skillet, spoon, knife, measuring cup, microwave safe bowl, blender 

Cook time: 45 min

Ready in: 45 min

Yields: 4

 

Ingredients:

1 large red apple cubed

1 whole peeled - seeded- and cooked squash

1 tablespoon olive oil

1/2 small peeled onion (optional)

1 clove of garlic peeled (optional)

1/2 teaspoon of thyme

2 cups vegetable stock

1/4 teaspoon of cinnamon

sea salt and ground pepper (to taste)

 

Instructions:

Recipe calls for the use of a Health Master or other food cooking blenders/food processors. 

How to cook the squash:

We have tried just putting the ingredients in the blender, but it doesn't get done enough and the squash is still somewhat raw. This is what we suggest for this recipe that works for us. 

Step 1: Wash squash before you cut it. Peel, remove seeds and cube butternut squash. Rinse the squash again. (Please view the video on how to cut squash safely.) Place in large microwave safe bowl and cover. Cook on high for 15 minutes or until soft (mashable). 

Step 2: In the meantime, combine the apple, onion, garlic, and thyme with the olive oil in a saucepan cooking for about 3-5 minutes.

Step 3: Add vegetable stock, squash and sautéed mixture to the blender. Put on the lid. Turn on speed 8 for 8 minutes if you are using the Health Master Blender. If using another blender, pulse it until the desired texture is achieved, and then re-heat. Spoon into bowls and add apple or other garnish if desired. 

Enjoy! 

This is the health master blender that we use. It does a great job, especially with squash.

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