Food & Restaurant Reviews, Articles & Recipes
Carrots
Ever wonder how the Easter Bunny made it around to all those houses in the middle of the night? The answer: Carrots! Not only do they help improve your night vision, they are highly beneficial for the health of skin, bones, and teeth and are high in antioxidants.
Carrots contain a compound known as Beta-Carotene, which is the orange pigment in the carrot. It is a strong antioxidant which the body converts into Vitamin A. Read More …
Twice as nice as rice? Well maybe not, but possibly twice as good for you. Quinoa (pronounced keen-wa) is the high-protein, mineral-rich, gluten-free ‘grain’, that’s taking the place of rice in smart eaters’ kitchens the world over. Related to amaranth, quinoa is not actually a grain, it’s a seed related to the spinach family, but it cooks up like a grain and has a delicious nutty flavour when correctly prepared.
Referred to as ‘the gold of the Incas’, quinoa been grown in the South American Andes for thousands of years. It thrives in high, cold climates, which is the reason why commercial crops of it aren’t grown in Australia. The majority of Quinoa available in Australia is grown at high altitude in the mountains of Ecuador, Bolivia and Peru.
Quinoa is the only vegetable source of protein recognised as ‘complete’. This means it contains all of the nine essential amino acids needed for growth and development. Astoundingly, quinoa contains up to 18 percent protein, which is even more than meat. It’s also a good source of iron, zinc, magnesium, phosphorus, Vitamins B6 and E, and fibre. It has more calcium than milk and is higher in fat than any other grain-type food. The fact that quinoa is an alkaline-forming grain (like millet) makes it even more desirable among the health brigade. All this and it is low GI.
Quinoa, in its wholegrain form, is useful in preventing and treating numerous health conditions. Because quinoa is a rich source of magnesium, a mineral that helps relax blood vessels, regular consumption has been shown to help reduce the frequency of headaches in migraine sufferers and promotes cardiovascular health for those concerned about atherosclerosis. This is particularly helpful for post-menopausal women who are suffering any of the symptoms of cardiovascular disease such as high cholesterol and blood pressure. The magnesium in quinoa also helps reduce the risk of Type 2 diabetes, as magnesium is an important co-factor involved in the body’s use of glucose and insulin production.
As with other high-fibre foods such as fruit, the high-fibre content of quinoa may also reduce the risk of developing breast cancer in pre-menopausal women who regularly consume it. Quinoa’s high-fibre content also helps prevent gallstones. Significantly for you mums out there, feeding your children quinoa (and other whole grains) has been shown to reduce the occurrence of childhood asthma especially when combined with regular fish eating.
Quinoa is easy to cook and can be enjoyed all year round as it is light and easy to digest. It can be purchased pre-packaged in supermarkets and in bulk in some health foods shops. When deciding upon the amount to purchase, remember that quinoa expands during the cooking process to several times its original size. Store quinoa in an airtight container. It will keep for a longer period of time, approximately three to six months, if stored in the refrigerator.
To cook quinoa, soak overnight (or for at least 20 minutes!) and rinse well. Add one part quinoa and a pinch of salt to two parts water in a saucepan. Bring the water to the boil and then simmer for 15 minutes. Set aside for 5 minutes to rest. The grains should be fluffy and translucent when cooked. Dry roast the grain in a skillet for a few minutes prior to cooking if you wish to enhance the grain’s nutty flavour.
Tip: Use quinoa like rice or couscous in salads, stews, soup, stir-fries and pilafs and combine with oats, nuts and fruit to make a delicious breakfast porridge. Quinoa flour is also an excellent substitute for wheat flour in quick breads or baked goods that don’t require yeast.
When we think of papaw we think of the tropics and long, hot summers by the poolside. Thankfully, due to the massive increase in papaw’s popularity in recent years, you can now enjoy this exotic fruit all year round and reap its amazing health benefits at the same time.
But, let’s clear up something first. What is the difference between papaw and papaya? Well not much actually. Both fruit are the same species and both are equally good for you. In Australia it’s commonly understood that the red-fleshed sweeter fruit is papaya and the yellow-fleshed fruit is papaw. There is also green papaya of Thai-cuisine fame that is made from either red papaya or yellow papaw picked green. American pawpaw (with an extra ‘w’) is not the same species so we won’t discuss it here.
Aptly named the "fruit of the angels" by Christopher Columbus in 1492, one medium-sized papaw is only around 500 kilojoules and is completely cholesterol and fat free which explains why the fruit is revered, particularly by savvy women, for its ability to promote weight loss and improve digestion. Yes, it’s true. The ‘papaw diet’ is one of the easiest and gentlest ways to shift those unwanted extra kilos at the end of winter. Start your day with papaw and fresh lime or lemon juice and notice how full and light you feel and how well your colon executes its body-cleansing duties soon after!
You can put all of the above down to one magic ingredient found in papaw, papain. Papain is an enzyme that helps digest proteins. It is so effective it is extracted to make digestive enzyme dietary supplements and it is also used as an ingredient in some chewing gums. Since papain acts impartially in acid, neutral and alkaline mediums, it is extremely useful for anyone who has weak digestion due to chronic enzyme deficiencies.
Papaw is an excellent source of dietary fibre, folate, and Vitamins A, C and E as well as the minerals potassium and magnesium. It is also rich in antioxidant flavonoids and carotenes. Papaw also contains calcium, iron, riboflavin, thiamine and niacin and has more protein than most other fruits. All these nutrients put together promote a healthy cardiovascular system and may assist in the prevention of colon cancer.
Pawpaw is renowned for its anti-inflammatory effect and regular consumption of papaw is said to relieve the severity of Rheumatoid arthritis and osteoarthritis. Eating papaw can also strengthen the immune system and help flight common colds and flu. Finally, it’s worth mentioning that if you’ve had the flu and have had to resort to antibiotics, then eating papaw can help replenish the good intestinal bacteria killed off by the antibiotics.
When picking a papaw go for one that’s slightly soft to the touch if you want to eat it the same day. While a few black spots on the surface will not affect the papaw’s taste, avoid those that are bruised or overly soft. Ripe papayas should be stored in the refrigerator and consumed within one or two days. Papayas that are totally green or overly hard should not be purchased, unless you are planning on cooking them, or unless you want to make the famous Thai salad som tum. Peeled and deseeded papaw can be stored in an airtight container in the fridge for up to a week. Flesh can also be pureed and frozen for later use.
Flavours that complement papaw include: lemon and lime, cinnamon, nutmeg, orange, honey, vanilla, apricot nectar, mint, almonds, passion fruit, kiwi fruit and yoghurt.
Tip: The soft texture and gentle sweetness of papaw and its high levels of vitamin C makes papaya an ideal first fruit for babies.
For a delicious, healthy and easy-to-make papaw dish, try our Papaya Salad for a taste of the orient.
Recipe: Papaya Salad
By KJ Eyre
Relished since prehistoric times, lentils are one the first foods ever cultivated by humans. Reportedly, lentil seeds nearly 8,000 years old have been found at archaeological sites in the Middle East, and they are mentioned in the Bible as an ingredient in the bread made during the Babylonian captivity of the Jewish people.
Today, lentils are still a very important part of the diet in many parts of the world – particularly in India and other countries with large vegetarian populations. In 2006, Health magazine named lentils among the top five healthiest foods, and the evidence for this accolade is overwhelming.
For starters, lentils are just 960 kilojules per cooked cup. They are also extremely low in fat, and contain a whopping 26 percent protein. It’s this positive protein-to-fat ratio that makes them a ‘nutrient powerhouse’. Lentils are also high in cholesterol-lowering fibre, and their low-glycemic index helps prevent sugar spikes, and greatly assists with blood-sugar disorders as well as making them a perfect food for people who have, or are in danger of developing, diabetes.
Lentils help prevent heart disease too. Partially because of their high fibre, but also because they contain significantly high levels of folate and magnesium, both of which play important roles in cardiovascular health. More good news is that lentils contain potassium, which reduces high blood pressure. People who eat lentils (and other pulses) have a reported 20 percent reduction in their risk of developing heart disease, independent of their other healthy habits.
Lentils also contain the same anti-inflammatory antioxidants (flavonoids and flavonals) found in red wine, fruits, tea and other foods. These antioxidants help protect against oxidative damage to cell membrane lipids, and promote healthy collagen and cartilage. And, as we all know, eating foods high in flavonoids reduces the risk of breast and prostate cancer. Some studies have shown that women who eat beans, or lentils, two or more times per week have a 34 percent lower risk of breast cancer than women who eat them only once or less a month.
The high levels of iron found in lentils make them ideal for anyone who doesn’t eat meat, as well as for children, and menstruating or pregnant women. Lentils combined with grains, such as brown rice, barley or oats make a complete protein, which is why they are often referred to as vegetarians’ best friend.
Did I mention that lentils are also delicious and very versatile? They can be combined with fragrant herbs (such as turmeric and ginger) and vegetables to make delicious soups, used in salads, or pureed and served as dips and spreads. Unlike other pulses, lentils need no pre-soaking and can be cooked in under an hour. Red lentils cook the fastest, because they are sold with their hulls removed but they contain less fibre than the whole brown or green varieties. Before cooking lentils, sort through them and remove any small stones, then rinse well before boiling.
You can store lentils in an airtight container in a cool, dry, dark place for up to 12 months. Cooked lentils will keep fresh in the fridge for about three days in a covered container.
Tip: Don’t add salt when cooking lentils as it toughens them.
Tip: When you cook lentils, make sure you avoid cast-iron or aluminium cookware as these materials can adversely affect lentils’ appearance and lengthen cooking time.
For a delicious, and healthy, lentil-inspired recipe, try our Lentil and Sausage Bake.
Recipe: Lentil and Sausage Bake
By Anna Graham
We’ve all heard about the cabbage soup diet favoured by Hollywood celebrities like über-babe Jaime Pressly and Sarah-Michelle Gellar (who no doubt drank it to transform herself from Buffy to just buff). But sadly, many Australians turn up their noses at this much-maligned vegetable, and the mere mention of it is enough to send most children rushing to their bedrooms without dinner.
Known in the Middle Ages as ‘the drug of the poor’, today cabbage is still topping nutritionists’ charts. And, little wonder, because it really is a powerhouse of health-giving nutrients and it’s one of the cheapest and easiest to prepare of the so-called ‘superfoods’. Rich in nutrients and fibre, one cup of cabbage contains only about 15 calories (thus the cabbage soup diet). It’s a phenomenal source of Vitamin C and it also contains Vitamin A (for the eyes), Vitamin E (an important antioxidant), and Vitamin B (for the nerves and to boost the metabolism).
Cabbage also provides high levels of iron and sulphur that work as cleansing agents for the digestive system.
Cabbage belongs to the cruciferous family of vegetables, which includes broccoli, cauliflower, Brussels sprouts, watercress and bok choy. Cruciferous vegetables contain phytochemicals that give them unique, cancer-fighting properties. A review of 94 studies on the benefits of eating cruciferous vegetables found that in 67 percent of cases eating these vegetables reduced cancer risk and, in 70 percent of the studies, cabbage consumption was associated with a lower cancer risk especially of the lung, stomach and colon. One specific phytochemical found in cruciferous vegetables, indole-3-carbinol, is also said to reduce the risk of hormone-dependent cancers, such as prostate, breast and ovarian cancer.
Studies have shown that just 3-5 servings (1 serving = 1 cup) of cruciferous vegetables a week is enough to reap the health benefits. However, in order to retain the phytochemicals, it’s best to eat them raw, lightly steamed or sautéed. This is why you can’t go past Asian-inspired cabbage stir frys – use a hot wok and lightly toss chopped cabbage with a combination of ginger, garlic, rice vinegar, shallots, black pepper and soy sauce (bacon can be used in place of the soy sauce if so desired).
For general cooking purposes, cabbage can also be steamed, baked, braised, and stuffed. Good companion vegetables include potatoes, leeks, onions and carrots. Herbs and spices recommended for cabbage are celery seed, mustard seed, nutmeg, tarragon, garlic, black pepper and thyme. Cabbage also loves corned beef, bacon and sausages.
Cabbage is available all year round, but autumn is its peak season. A whole cabbage can be stored for up to two weeks in the fridge, but once it’s cut it’s best to eat it within 2-3 days.
Warning: Cabbage reduces the absorption of iodine, so it’s generally not recommended for people suffering from hypothyroidism.
* Red cabbage has more phytonutrients than green cabbage. The Vitamin C content of red cabbage is also 6-8 times greater.
* To avoid ‘cabbage’ flatulence, just add a few seeds of caraway, cumin or fennel prior to cooking – they contribute flavour and reduce unwanted gases!
Looking for some cabbage inspiration? Make sure to try our Tender Baby Cabbage Stuffed with Feta and Pine Nuts for something healthy yet delicious.
As healthy as it is delicious, the kiwifruit has come of age.
By Anna Graham
Tart yet sweet, kiwifruit is renowned as much for its distinctive appearance as for its unique flavour, an intriguing blend of strawberry, banana, pineapple and citrus.
Yang tao seeds from China were transported to New Zealand in the early 20th century. A name change, from Chinese gooseberry to kiwifruit, followed and the once humble fruit found fame. In 1974, its new name was officially adopted in international trade, and kiwifruit quickly became as associated with ‘all things New Zealand’ such as the kiwi bird, which looks strangely similar – small, round and fuzzy!
Highly nutritious and low in fat, the kiwifruit is a rich source of vitamin C, fibre and antioxidants. It also contains vitamin E, potassium, magnesium and folate. Good news for dieters is that kiwifruit has a low glycemic index, making it an ideal, long-lasting pick-me-up snack. In an analysis of 27 popular fruits, kiwifruit was shown to be the most nutrient-dense, followed by paw paw, oranges, mandarins and strawberries. Interestingly, it’s kiwifruit’s stunning emerald-green flesh that contributes to its health-giving properties, as the brighter and deeper the colour of a fruit or a vegetable, the greater its disease prevention capacity.
Research has also shown that regular consumption of kiwifruit can help fight off heart disease by reducing blood levels of triglycerides – the free-floating fats that contribute to high cholesterol levels and can block arteries and cause blood clots.
Although available in stores all year round, kiwifruit is best eaten in season when it’s fresh and cheap. The best time of year to stock up on kiwifruit is March to June. When buying kiwifruit, avoid fruit with bruises, soft spots or wrinkles. Always look for fruit that gives a little when you lightly press it, but is still firm and ‘heavy’. Ripe kiwifruit can be stored in the fridge for up to seven days, but keep them away from other fruit, such as apples and bananas, which produce ethylene gas that can speed up their ripening (unless you want them to ripen quickly, of course).
Finally, don’t mix kiwifruit with dairy products as they contain an enzyme (actinidin) that may make your smoothie curdle. This same enzyme, however, makes kiwifruit ideal for tenderising and seasoning meats. Simply rub meat with kiwifruit flesh, or place slices of kiwifruit on top of meat for 10-15 minutes.
Tip: kiwifruit is very school-lunchbox-friendly. Teach your kids how to lop their tops off and then eat them with a spoon like a soft-boiled egg. No bother and no mess!
Tip: sliced or diced peeled kiwifruit is a delicious accompaniment to cooked chicken and seafood dishes as well as being an exotic ingredient in tropical cocktails, sorbets, ice-blocks and fruit salads.
Need some kiwifruit inspiration? Try our Prawn and Kiwi Cocktail for something a little different…
Cranberries are the American fruit Australians are fast learning to love.
By KJ Eyre
Cranberries were initially only enjoyed by Native Americans, who used them as a food, fabric dye and anti-bacterial healing agent. Today, nearly 90 percent of the world’s cranberries are grown in the U.S., and in Australia they are only available dried, frozen or processed.
Cranberries have a distinct, sweet-tart taste and are increasingly sought after not just for their flavour, but also for their numerous health benefits, which have led this once-humble fruit to being hailed as a so-called ‘superfood’. Generally speaking, a superfood is any natural food source that has a particularly high ratio of quality nutrients to its caloric content. Well-known superfoods include blueberries, broccoli, salmon, green tea and spinach. Some scientists are skeptical about the whole ‘superfood’ concept, and in Europe, as of 1 July 2007, the marketing of products as superfoods has been banned unless the claim can be supported by credible scientific evidence. Companies have just two years to adjust their marketing in line with the new rules.
Back to the cranberry: superfood or not, cranberries are low in sugar and carbs and high in fibre and Vitamin C, which definitely makes them a super snack. They provide only 188 kilojoules per cup, and contain more disease-fighting antioxidants than nearly all other fruits and vegetables – including strawberries, spinach, broccoli, red grapes, apples, raspberries and cherries. Only blueberries outrank them. One thing to watch out for when you are buying dried cranberries is to check the ingredients list as most commercial brands contain quite large amounts of added sugar. (Whisk & Pin’s Organic Cranberries contain only organic cane sugar, organic maple syrup and organic sunflower oil.)
Latest health research on the cranberry seems to confirm that drinking as little as 300ml of cranberry juice per day may help prevent urinary tract infections such as cystitis. Scientists have also found that cranberry extract contains flavonoids, which may help maintain heart health. The tannins in cranberries may also help inhibit the adhesion of bacteria in the stomach, including the Helicobacter pylori bacterium, which is responsible for gastric, duodenal and peptide ulcers, as well as stomach cancer. Other health benefits of the cranberry include its role in the possible prevention of gum diseases and chronic age-related afflictions, like loss of coordination and memory, and as an important cancer fighter.
All in all, it appears pretty conclusive that cranberries are far more than just a tasty side dish for turkey.
How to slip cranberries into your diet:
* Add dried cranberries to your breakfast cereal, or sprinkle them on top of fruit salad and yoghurt, or add to smoothies.
* Drink 100-percent cranberry juice (ideally a brand without added sugar; for extra sweetness try adding the natural sweetner Stevia, available at Macro Wholefoods and most good health food shops).
* Add canned cranberries into muffins for added colour and flavour.
Tip: Cranberries are best served with cottage or ricotta cheese, as a contrast to hard cheeses, or as an accompaniment to pork, chicken or eggs.
Feel like a refreshig Cranberry Cooler? Click here for the recipe!
Love them or hate them – oysters’ legendary powers of seduction make them a perfect part of any Valentine’s Day feast.
By KJ Eyre
Just as well only 50 percent of people like oysters – it means there are twice as many to eat for the rest of us who love them! And, what’s not to love? Oysters are one of the most nutritionally balanced foods available. Containing protein, lipids and carbohydrates, they are an excellent source of Vitamins A, B1, B2, B3, C and D. Ideal as part of a low-cholesterol diet, four or five oysters at a sitting (might as well make that half a dozen) supply the recommended daily allowance of iron, copper, iodine, magnesium, calcium, zinc, manganese and phosphorus.
Today, most oysters are commercially farmed, however, Aboriginals have been eating native oysters for over 50,000 years – just visit any of the beautifully located middens (sites where the debris from eating shellfish has accumulated over time) around Australia – to see the evidence first hand. There are three common edible oysters – the Sydney Rock which is grown along the Eastern seaboard and has a rich creamy texture, the Pacific which is mainly cultivated in the deep, cool waters of Tasmania and has a firm texture and a sweet, creamy, slightly salty flavour, and the native flat oyster which has a distinctive full-bodied taste.
Be my Valentine
Since Roman days oysters have been associated with romance. Today, lovers the world over, still turn to the sultry bivalve to take advantage of its lust-inducing reputation. Little wonder they are the entrée of choice at Sydney restaurants on Valentine’s Day! For many years, the seductive powers of oysters has been attributed to their high zinc content, which is linked to the production of testosterone, but more recently, researchers have found they are rich in rare amino acids that trigger increased levels of sex hormones.
Oyster trivia
* Oysters are bisexual; they alternate between being male and female during the course of a single breeding season.
* Casanova, the infamous 18th-century lover is said to have breakfasted on 50 oysters at a time.
* In America, Colonial settlers would eat oysters by the gross (144), rather than by the dozen and Abraham Lincoln used to throw parties where nothing but oysters was served.
* Many members of the oyster family produce a pearl when a foreign object gets stuck inside the shell. But the luminous, iridescent pearls (the valuable ones) are produced by a different kind of mollusk.
How to shuck an oyster
First up, find a thick potholder or tea towel to protect your hand. Then, place the oyster in your palm curved side down. Insert the knife into the soft part at the top right-hand corner of the shell. Push knife down the inside of the oyster about 1/3 of the way to the ‘hinge’ and twist to open. Cut the muscle behind the oyster flesh, remove from lid and place in the bottom shell. Lay shucked oysters flat on a bed of chopped ice to chill, and then serve with lemon wedges and cracked pepper.
In the mood for some oysters? Click here for our soul-seducing recipe of Smoked Oyster Chowder…
This wonder weed is renowned for its aromatic taste and healing qualities.
By Anna Graham
Revered as both a food and a medicine in ancient Greece and Rome, fennel was also thought to have magical powers and was hung over doors to keep out witches in the middle ages. In The Book of Flowers by Catherine Donzel its meaning is ‘worthy of all praise’. Nowadays fennel is highly regarded as a wonder herb for women, and as a ‘superfood’ for all. Closely related to parsley, carrots, dill and coriander, fennel is considered a weed in Australia. In fact, according to noted chef and food writer Steve Manfredi, you can even find it growing in Centennial Park. But, before you run off with the shears, you should keep in mind that wild fennel isn’t quite as tasty as commercially grown varieties.
Health benefits
Traditionally known as the slimming herb, fennel is a woman’s best friend. Besides having a stimulating effect on the metabolism, it’s also a mild appetite suppressant. Chewing on fennel seeds can reduce feelings of hunger during weight-loss periods and is highly recommended for those with diabetes who are trying to reduce their sugar and overall kilojoule intake. But there’s more. Fennel contains compounds that act like the female hormone oestrogen which make it an ideal natural hormone regulator for women going through menopause. Fennel is also said to enlarge the breasts, treat amenorrhea (loss of menstrual period) and to increase sexual desire. It’s even claimed that it can help promote milk production in new mothers and treat breastfeeding problems. One note of warning, pregnant women should consult their doctors before eating fennel or fennel products as taken to excess they can cause miscarriage.
But, it’s not only women who should include this wonder weed in their diets. The health benefits for both sexes are almost too numerous to mention. Here are just some of the healing properties commonly attributed to fennel:
* Helps restore damaged liver cells and is used by herbalists to treat jaundice, hepatitis and other liver disorders.
* Helps dissolve fat deposits in the body.
* High in fibre, helps lower cholesterol levels.
* Contains a unique combination of phytonutrients, which gives it a strong antioxidant activity. One of these is ‘anethole’, which has been shown to reduce inflammation and help prevent the occurrence of cancer.
* An excellent source of Vitamin C, which assists in conditions like osteoarthritis.
* Increases gastric secretions, improving digestion and soothing upset stomachs and heartburn.
* High in potassium, which means that it’s good for healthy blood pressure.
* Helpful in treating inflammation of the eyes or mouth. It also makes a good mouthwash for gum disease.
* Teas made from fennel are helpful for asthma and other respiratory ailments.
* Used to treat angina and body odour.
How to use
All this and it’s delicious too! Crunchy and slightly sweet, fennel’s unique aromatic taste – a combination of licorice and anise – is most commonly used in Mediterranean cuisine and is a delicious addition to light summer seafood dishes and salads.
When buying fresh fennel look for whitish or pale green bulbs that are clean and firm without splitting or bruising. Stalks should be green in colour and without flowering buds, which reveal that the fennel is past maturity.
All three parts of fennel, the bulb, stalks and leaves, can be used in cooking. To prepare, cut the bulb in half, remove the base and then wash well with water. Slice the bulb vertically before cutting into the size and shape your recipe requires. The stalks can be used for soups, stocks and stews while the leaves can be used as seasoning.
Tip: Fresh fennel is best consumed as soon as possible after purchasing. It can be stored for up to four days in the fridge, but will gradually lose its flavour. Dried fennel seeds can be safely stored in an airtight container for up to six months.
Tip: Top thinly sliced fennel with plain, unsweetened yoghurt and chopped mint to make a delicious traditional Italian salad.
Need some fennel inspriation? Try our fragrant Shaved Fennel Salad with Toasted Pine Nuts… Click here for the recipe!
Why blueberries are topping fruit salads the world over.
By KJ Eyre
Introduced to our shores in the 70s, blueberries are now the breakfast and dessert ingredient of choice for discerning Australians.
And little wonder. These sweet, but not-too-sweet, berries have the highest level of antioxidant activity of any fruit or vegetable tested. And, as we all know, antioxidants are the frontline soldiers in the battle against free-radical damage caused by the evils of modern living such as air pollution, smoking, stress and plain old living!
In addition to their anti-carcinogenic properties, blueberries have also been found to reduce the insulin requirements of diabetics, help control urinary tract infections, relieve both diarrhea and constipation, and reduce bad cholesterol. They can also reduce collagen damage causing skin wrinkles, varicose veins and arthritis. And there’s more. Eating as little as half a cup of blueberries a day can improve eyesight, accelerate wound healing, and reverse age-related memory loss. They are also low in calories and are an excellent source of Vitamin C, manganese and Vitamin E. No wonder they taste so good – they are good – worth every cent of their, at times, indigestible price tag.
Incredibly versatile, blueberries make a great fresh snack (for adults and kids alike). Most commonly they are added to fruit salads, pancakes, muffins, ice cream and yoghurt, or cooked with sugar to make sauces, jams and jellies. Best eaten fresh in the warmer months (Dec to April), blueberries retain their goodness when frozen, so you can enjoy them all year round. Frozen berries are particularly good added to health drinks and smoothies. If you’re buying canned blueberries, watch out for the sugar content. Your best bet is to look for brands canned with 100-percent natural juices.
When selecting fresh blueberries, choose berries that are firm and have a deep-purple, almost-black colour and a whitish ‘bloom’. Shake the container. If the berries don’t move freely it may indicate that there are soft, damaged or moldy berries present. Ripe berries can be stored in a covered, dry container in the fridge for up to a week. Always remove any damaged berries before storing. Washed blueberries don’t keep as long as unwashed berries, so only wash the exact amount you wish to use prior to eating.
Tips: When buying frozen blueberries, make sure they are loose in the bag. If they are ‘clumpy’ it can mean they have been partially thawed and then re-frozen. When making muffins or crêpes, bring out the berries’ flavour by adding a few drops of lemon juice, or freshly grated lemon zest.
Feel like a little blueberry? Click here for our beautiful Blueberry Smoothie recipe!
