Friday, February 27, 2015

Yogurt with Blueberries and Nuts

Battle Fatigue With Blueberries

1/2 cup fresh blueberries 
1/2 tablespoon pure maple syrup
6 ounces nonfat plain or vanilla yogurt, dairy or non-dairy
1/4 cup pecan pieces or walnut pieces

Wash hands with soap and warm water for 20 seconds. Place blueberries in a dish. Stir in maple syrup. Add pecans. Makes 1 serving. *Enjoy.  Great as breakfast, snack, and dessert.

How to Select Fresh Blueberries
Choose firm, plump, dry blueberries with dusty blue color and uniform in size.

How to Store Fresh Blueberries

To Refrigerate Fresh Blueberries: Wash hands with soap and warm water for 20 seconds. Sort the blueberries to remove debris and stems. Separate out soft, broken and moldy blueberries. Put unwashed blueberries in a breathable container. Refrigerate blueberries for 10 days to 14 days at 40 degrees Fahrenheit. Wash blueberries right before eating or cooking.

To Freeze Fresh Blueberries:  Wash hands with soap and warm water for 20 seconds. Sort out soft, unripe or bruised blueberries, remove stems and leaves. Do not wash the blueberries before freezing them! When you wash blueberries before freezing them, the skin will become tough and rubbery! Take your sorted blueberries and pack them in an air-tight container such as a plastic containers, freezer bag and vacuum sealer or glass jar. Freeze blueberries up to one year at 0 degrees Fahrenheit.

Note: Both frozen and fresh berries should be rinsed and drained just before serving. Just before using, wash the berries in cold water.

Frozen Blueberry TipA quick rinse with cold water and then use in fresh deserts or cook. You do not have to thaw your blueberries before cooking with them! 

Nutrition Benefits of Blueberries
Low fat; saturated fat free; sodium free; cholesterol free; good source of dietary fiber; good source of vitamin C.

(Sources: North Carolina Blueberry Council, Inc., National Nutrient Database for Standard Reference. Release 26 U.S. Department of Agriculture-ARS 2011)

Tuesday, February 17, 2015


Smoothies are a great any time of day energy booster.

Here are a few for you to enjoy.

Banana-Strawberry Power Smoothie

1-cup almond or soymilk
1/3 cup grape juice, blueberry, or other juice
1 frozen banana, broken into chunks
3 tablespoons vegan protein powder
1 cup frozen strawberries or berries of your choice
1-tablespoon maple syrup

Wash hands with soap and warm water for 20 seconds. Put all
the ingredients into a blender or food processor and process until
smooth. Makes 2 servings. Recommended serving size, 8-10

Gertie’s Power Breakfast

1-cup soy yogurt 1/2 cup chopped pecans
1/4-cup fresh fruit (sliced strawberries, blueberries or other fruit)

Wash hands with soap and warm water for 20 seconds. Place fruit
in bottom of bowl, add yogurt. Sprinkle pecans on top and enjoy.
Serves one.

Strawberry Oatmeal Breakfast Smoothie
3/4 cup almond or soymilk
2/3 cup brewed tea of your choice
1/4 cup regular or instant organic oats
2 tablespoons ground flax seed
1 frozen banana, broken into chunks
8 frozen strawberries
1 teaspoon cinnamon
1-tablespoon maple syrup
Organic vanilla extract to taste

Wash hands with soap and warm water for 20 seconds. In a blender,
combine ingredients. Process until smooth. Pour into glasses and

serve. Makes 3 cups. Recommended serving size, 8-10 ounces.