It's hard to believe that the tiniest of berries - blueberries - can quite possibly be the most healthful of all foods. But they have been repeatedly ranked as having the highest antioxidant capacity among all other fruits, vegetables and spices. Antioxidants are essential to optimizing health by helping to combat the free radical molecules that can damage cellular structures, leading to cancer.
"Antioxidants are found in many foods and each plays a different role in the body. For this reason, it is important to eat a variety of fruits, vegetables and whole grains on a daily basis to ensure your diet has the optimal amount of nutrients and a variety of antioxidants," says registered dietitian and wellness consultant Allison Knott, co-president of the Chattanooga Academy of Nutrition and Dietetics.
"Depending on your total calorie needs, the recommended servings of fruits and vegetables per day ranges from five to 13 (2 1/2 to 6 1/2 cups per day). The majority of Americans do not meet the recommended amount."
Anne BralyAnd blueberries are an excellent source to get your daily intake of much-needed health benefits, she adds, since they also contain fiber, vitamins and minerals that contribute to an overall healthy diet.
And here's a very important fact to consider: Research has shown that Tennesseans are among the lowest in the U.S. when it comes to the number of servings per day of fruits and vegetables, Knott notes.
Fresh or frozen are both excellent ways to enjoy blueberries, the nutritional benefit doesn't change between the two. But this time of year, when fresh blueberries are in abundance, why not take advantage of the season?
"It is best to enjoy fresh fruits, like blueberries, without added sugar and fat," Knott says. "Blueberries are an excellent source of many nutrients, but when cooked into cobbler loaded with sugar and butter, you are increasing calories and saturated fat in your diet.
She suggests trying blueberries on top of oatmeal, cereal, yogurt or in salads.
"A bowl of fresh blueberries on their own is also a great way to enjoy a sweet treat with the added nutritional benefits," she adds.
Here's a list of farms in the area that offer pick-your-own fun. For more, go online to pickyourown.org. Remember to call ahead for availability since some blueberry bushes might be bearing their sweet fruits a little later than others.
* Morris Vineyard & Tennessee Mountainview Winery, 346 Union Grove Road, Charleston, Tenn., 423-479-7311 or 423-618-2173.
* Schwab's Blueberries, 4407 Highway 127 S., Crossville, Tenn., 931-261-1951.
* Bollenbacher Blueberries, 445 Old Sweetwater Road, Sweetwater, Tenn., 423-337-9562.
* Thedford's Blueberry Patch, 100 John Deere Lane, Spring City, Tenn., 423-365-5764 or 423-847-7510.
* Billings Blueberry Ridge, 1059 Radio Springs Road, Rome, Ga., 706-506-4527 or 706-235-7022.
* Fox Blueberry Farm, 863 Owens Chapel Road, Calhoun, Ga., 706-629-1085.
* Prewitt Berry Farm, 1085 River Road, Chatsworth, Ga., 706-695-2261.
* The Blueberry Farm, 1363 Highway 151, LaFayette, Ga., 706-638-0908.
The following recipe makes a lot of cobbler. But is there such a thing as too much cobbler? I think not. However, it is easily halved.And keeping in mind Knott's suggestion of cutting down on all the fat and calories, try substituting stevia for the sugar. But do not use low-fat cream cheese. It won't work when baking.
Blueberry Cobbler with Cream Cheese Dumplings
4 cups blueberries
1 1/3 cups sugar (or 1 cup stevia)
1/4 cup butter
3 (8-ounce) packages cream cheese, softened
2/3 cup sugar (or 1/2 cup stevia)
2/3 cup milk
2 1/4 cups baking mix, such as Bisquik
3/4 cup oats, uncooked
Bring blueberries, 1 1/3 cups sugar and butter to a boil in a large saucepan over medium heat, stirring gently until butter is melted and sugar dissolves. Remove from heat.
Beat cream cheese and 2/3 cup sugar with an electric mixer until fluffy; add milk and beat until smooth. By hand, stir in baking mix and uncooked oats. Spread two-thirds of dumpling mixture onto bottom of a lightly greased 9-by -3-inch baking dish. Spoon blueberry mixture evenly over dumpling mixture. Dollop remaining dumpling mixture evenly over blueberries. Bake in a 350-degree oven for 35 minutes. Good served warm with vanilla ice cream or frozen yogurt.
A peach of a deal
On Monday, Jessica and Stephen Rose will load their truck with peaches picked fresh from their farm in Fort Valley, Ga., and head to Chattanooga as part of their annual Peach Truck tour.
"We started The Peach Truck with the simple idea that people should be able to access fresh Georgia peaches right off the tree," Stephen Rose said in a news release.
They will be parked at Ooltewah Nursery, 5829 Main St., Ooltewah, on Monday from 11:30 a.m. to 1 p.m. and again the same day at East Ridge Hardware, 5337 Ringgold Road, from 2-2:30 p.m. If you miss it, they will be back at the same places and times on Monday, July 20.
Contact Anne Braly at abraly@timesfreepress.com.