It is that time of year again – where fresh berries are in season, ready to pick and finally an affordable food choice in local grocery stores on the East Coast.  Blueberries are a powerful source of antioxidants and vitamins, bursting with flavor and health benefits. After spending a weekend in Western Mass picking my own berries in the heart of blueberry-country, I thought it time to share what I learned about what these little fruits have to offer, delicious ways to enjoy them fresh, and how to preserve some for the year to come.

Pick-Your-Own Berries

While the cartons of in-season blueberries lining the shelves of supermarkets and NYC fruit stands are delicious, there is nothing quite like getting produce directly from the plant it grew on. While blueberry farms can thrive all over the United States, the largest exporter is Maine. East-coast harvesting season is optimal in the summer months, as blueberries begin to grow in May and get sweeter and more perfect through the summer and into September – making August a perfect month for stocking up on local (affordable) berries!

I’m not certain how much “risk” is involved in berry picking, but North Eastern farms operate on the honor method. Pick, weigh and pay for your berries yourself with the equipment provided. They are tasting the sweetest and in an abundant amount.

Healthy and Power-Packed

Blueberries have recently became a hot-topic on the health front, even being called a “super-food” by many nutritionists. So what do these berries actually have to offer? For one, they have more antioxidants than any other food. Antioxidants prevent aging, keep the skin toned, prevent cardiovascular disease and cancer, boost the immune system, quell inflammation and can improve cognitive brain function. Blueberries are also known to elevate the mood, preventing and easing depression. Despite their sweet flavor, blueberries actually have a low amount of sugar, making them a great low-calorie treat that won’t spike blood sugar. They really do hold up to the “super-food” title they’ve been given.

Enjoy ‘Em Now

A handful of blueberries is satisfying enough, but they can make so many other foods taste great and elevate their health benefits. Here are a couple of ways that I like to enjoy fresh blueberries:

• Over Fresh Whole Cream, Yogurt or Sorbet (for those avoiding dairy)
• Sprinkle on a Salad with Walnuts and Scallions
• Reduce with Balsamic Vinegar to glaze up a lean chicken or duck breast
• Add to a Smoothie (Blueberries, Banana, Almond Milk and 1 Tbsp of Ground Flax Seeds)
• Sprinkle on morning Oatmeal or Cereal
• Bake into breads or whole grain pancakes (like the recipe below)

Whole Grain Blueberry Pancakes

1/3 C Buckwheat Flour, 1/3 C Whole Wheat Flour, 1/3 C White Flour

1Tbsp Sugar

3 1/4 tsp Baking Powder

1 tsp Salt

1 Egg

3 Tbsp Olive Oil

1 1/4 C Unsweetened Almond Milk

1.5 C Fresh Blueberries

Mix together all the Dry Ingredients, then slowly add the milk, oil and egg. Fold in the Blueberries once combined. Spoon onto a griddle and enjoy with fresh maple syrup.

Enjoy ‘Em Later

Uncle Steve Stocks Up on Berries To Freeze

Although you can buy blueberries all year round (because they are always in-season somewhere in the world), they are by far the best and most affordable when in season locally. You can stock up and save the little fruits in the freezer to use year-round in smoothies and baking. Preserving blueberries in jam is another way to keep these wonder-foods in your diet all year long.

During the hot summer months, foods with a cooling nature will help to keep your system from over-heating and prevent dehydration. Two particularly wonderful foods for this are cucumbers and watermelon, which (despite their very different flavor palate) are actually from the same family of melon plant species. Both supply a refreshingly high water content to keep you hydrated throughout hot summer days, are low in calories, and also have a variety of important nutrients and health benefits. After the jump, learn about these two super foods and some delicious ways to give them a twist.

Xi Gua – Watermelon

Actually accepted as an herbal remedy in Chinese medicine, “Xi Gua” or Watermelon, is superb at draining water retention from the system, cooling off a “hot” digestive tract and can alleviate symptoms like fever, constipation, edema, acid reflux, or excessive thirst. This makes sense due to the large water content, but there is more to this melon than just hydration. A juicy watermelon is packed with antioxidants, Vitamin C, Vitamin A, electrolytes, and B Vitamins. The powerful antioxidants are responsible for reducing “free-radicals” in the body that lead to inflammatory conditions like osteoarthritis and chronic asthma (and, a myriad of other inflammatory responses). According to Chinese medicine, inflammation is equal to a “heat” pathogen,  so consuming a diet rich in foods that are cooling in nature will yield anti-inflammatory effects. While watermelon tastes absolutely delicious on its own chopped into wedges, there are plenty of ways to otherwise enjoy this fruit.

Sandia Smoothie

Sandia is the Spanish word for watermelon, and I call this recipe by that name because it was at a fruit stand in Costa Rica where I first had this drink. Fill a blender half full with chopped watermelon, add about a half a cup of water and a Tbsp each of lime juice and sugar. Blend well and either sift through a sieve before serving or enjoy a thicker version with the pulp (which is the way I like it). Makes for a refreshing afternoon treat.

Cucumber

Fairly neutral in flavor and low in calories, cucumbers have a surprisingly high nutrient content with loads of anit-inflammatory properties.  The skin of the cucumber contains dietary fiber, Vitamin C and several essential minerals such as Potassium and Magnesium. Cucumbers also contain Silica, which is found in our bodies connective tissue and can diminish as we age – causing brittle nails and hair, dry skin, and wrinkles. This is part of the reason cucumbers are so often used placed over the eyes to reduce puffiness, but the effects go way beyond the exterior and can replenish your system from the inside out when part of an anti-inflammatory diet. Enjoying cucumbers can go way beyond salads and sandwiches (which are great, too, by the way). Many Asian recipes will saute cucumbers with spices and garlic as a vegetable dish, or  they can be blended into a fresh vegetable juice for cool refreshment. Below are a couple of other ways you can try out this peculiar vegetable this summer:

Cucumber Water

Drop a few slices of cucumber in a pitcher or glass of cool water. The subtle flavor is a refreshing infusion of crisp cucumber that yields almost no additional calories than water, and won’t rob you of hydration like other sugary beverages.

Cucumber Watermelon Salad

A great way to pair the two together – a deliciously refreshing combo!

2 Cups Cubed Cucumber

2 Cups Cubed Watermelon

1 Tbsp Fresh Lime Juice

Pinch of coarse Sea Salt

Toss the ingredients together. Serve chilled and immediately after preparing.

Summer Salsa

1 Ripe Avocado, Cubed

1 Ripe Tomato, Cubed

1 Cucumber, Cubed

2 Tbsp Lemon Juice

Salt, Pepper, Garlic to Taste

Mix together and let stand in the fridge for an hour so the flavors meld. A great addition to chicken, salad or tortilla chips.

]]> http://www.erinhessel.com/2010/08/cooling-summer-recipes/feed/ 1 http://www.erinhessel.com/2010/03/my-scoop-on-coffee/ http://www.erinhessel.com/2010/03/my-scoop-on-coffee/#comments Fri, 05 Mar 2010 15:56:02 +0000 Erin http://www.erinhessel.com/?p=547 Coffee is a highly controversial substance among the health community, but I will be the first to admit the pleasurable taste (and effects) of a nice warm cup of joe. So I’ll begin with editorial disclosure, follow up with the research and conclude with what Chinese medicine has to say. Join me in the pursuit of the healthy bean after the jump.

Coffee built the foundation for my work ethic and professional enthusiasm when I accepted my first job as a barista and coffee-roaster at Dunn Bros Coffee in Minnetonka, Minnesota. Yep, that’s right, I was a coffee-roaster. You may not see these around most coffee shops, but Dunn Bros prides themselves on the sacks of raw beans from over a dozen countries that surround the giant roaster at each location (and admittedly, I take pride in knowing firsthand the process from harvest to brewed beans). Perhaps it was from witnessing the smooth-beige colored Ethiopian bean turn to a silky-rich-brown color as it cooked and crackled that molded my perception of coffee as more a ritual than drug (similar to the way the Chinese and Japanese view Tea).   

Coffee, itself, has been around forever and can be considered a “natural product.” However, as the coffee industry has grown over the centuries, the plants have become more and more laden with pesticides and the farmers more and more abused. For that reason, I always recommend buying organic or fair trade coffee when available to support sustainable resources – so that coffee will be around (along with our planet) for years to come.

The Health Controversy

The arguments against coffee are mostly due to its caffeine content, which is about three-times higher in an 8oz cup of coffee versus a shot of espresso, an 8oz cup of green or black tea or a 12oz soda. Even a cup of decaf-coffee can still contain up to 5mg of caffeine. The initial perils of coffee was the suspected link between caffeine and heart disease.  Current research has shown, however, that caffeine is not necessarily a direct contributor to heart diseaseand that coffee itself may have health benefits such as preventing Parkinson’s Disease, Type 2 Diabetes and Liver Cancer. Sodas and energy drinks pose a larger threat to heart disease than coffee or tea, for example, due to their high sugar content that escalates the inflammatory response. Caffeine, however, has shown to increase stress hormones in certain people, which can then lead to cardiovascular disease or emotional disturbances such as anxiety. It is important to discuss with your health care provider what is the most appropriate approach for your health. In general, I find that patients trying to get pregnant, or who are suffering from anxiety, sleep disorders or breast issues often benefit from weaning themselves off coffee. 

The Chinese Medicine Viewpoint

As I have discussed in previous posts, Chinese Food Therapy utilizes the energetic functions of foods to “treat” conditions of the body. Coffee is no stranger to these findings. Energetically, coffee is very yang, or moving. It causes things to “get-going” in the body, which can sometimes begin to deplete the body of its natural ability to ignite it’s own engines, so to speak. We say this directly affects the kidney energy, which can be likened to adrenal function in Western medicine. Also, it can lead to an excess of heat in the body, causing insomnia, heart palpitations, digestive upset or irritability. Since the body’s energy is moving more, people who come in for acupuncture after their morning coffee often are more sensitive to the treatment as their qi is more on the surface. 

On the flip side, the benefit of coffee is said to tonify the heart qi – giving a feeling of joy and calm in certain constitutional types. It can also facilitate healthy respiration before a big workout by circulating the lung energy. In general, however, coffee does not have many real clinical implications in Chinese medicine – but it does give us a baseline to work with in helping people on their journey to optimum health. Just like anything else, portion control can make all the difference (such as consuming 60oz of coffee per day vs. 8oz). Personally, I tend to come from the school of thought: “everything in moderation,” and if I firmly believe deleting coffee from a patients diet will drastically improve their health – I can sympathize because I know how much comfort and benefit can come from our ritual coffee.

Coffee Enthusiasts

This post was inspired by my friend, Tony Black, who is a real coffee enthusiast – so much so that he has created a blog dedicated to images of people with their morning cup. It is a fun site, and a true testament to the ritual we have created around coffee way beyond the Starbucks phenomenon. Check it out and see Borbayand my-self’s featured photos in this week’s edition.  

Ever thought that your morning muffin or stir-fry lunch contained not just sustenance, but healing properties? Ancient Chinese medical theory has ascribed certain energetics and functions to many common foods, that still remain true today. Such properties are very different from nutritional values (vitamins, calories, fats, fiber, etc), which came later in the evolution of the nature of food. Let’s take watermelon (Xi Gua) as an example of this idea: our analytical mind knows that this delicious fruit is sweet, refreshing and nutritious with its high water content and fiber. The energetics of this food according to Chinese theory are cooling and damp draining, and therefore can prevent heat stroke on a hot summer day and promote healthy water metabolism by ridding edema. A more relevant example for the winter season would be lamb (Yang Rou), which is warming to the system and promotes optimum functioning. 

Food therapy is considered to be the number one treatment in preventative care and healing therapy. In modern China, there are special restaurants where one can go to receive tailored medicinal meals. After a visit with the Chinese medicine doctor, a pattern diagnosis is ascribed which can then be brought to the chef at such a restaurant. Food will then be prepared in accordance with individual needs – to nourish, eliminate or course any given imbalance. This notion contradicts the idea that one particular diet is best for everyone, but rather tailors nutritional choices based on individual need. What may help one person lose weight and feel energetic, may not be the right fit for someone else. I had the fortune of experiencing this model for myself at the medicinal food restaurant across from the hospital during my one-year clinical rotation in Hangzhou, China.  

Chinese herbal medicine utilizes the combination of roots, barks, leaves, stems and berries to promote health and vitality.  It only makes sense that Chinese Herbal Medicine and Food Therapy often overlap, with many herbal ingredients ending up on typical supermarket shelves. The following is a delicious trailmix you can make at home, as your own “herbal formula prescription.” In addition to curbing hunger between meals, or giving an energy boost before a work-out, this mix is high in antioxidents, essential fatty acids and protein. From the Chinese perspective, it is nourishing to the kidneys; promotes mental clarity, memory function; improves libido, energy and digestion. Enjoy!

Herbal Trail Mix – Common Names with Chinese Names and Functions           

Goji Berries/Wolfberries                                    

Gou Qi Zi -Nourishes the kidney energy, enhances fertility, memory, and sexual function

Walnut Halves                                                          

Hu Tao Ren -Promotes brain function, mental clarity

 Black Sesame Seeds                                                      

Huo Ma Ren -Nourishes blood, improves vision and sluggish digestion.  Black sesame has the additional benefit of promoting lactation in breast-feeding women.

*I like Mrs. May’s Black Sesame Crunch Squares, they are slightly sweetened with honey that provides a great flavor and also aids digestion.

This post is a proud participant in the Kathleen Show’s Prevention Not Prescriptions Blog - a great place for other resources to stay healthy.