Side Orders: Summer blues are a healthy treat

(AP File Photo/Steven Senne, File)
Blueberry crops in Georgia are facing threats from two diseases, but North Georgia growers so far are safe. Blueberries are Georgia's top fruit crop.
(AP File Photo/Steven Senne, File) Blueberry crops in Georgia are facing threats from two diseases, but North Georgia growers so far are safe. Blueberries are Georgia's top fruit crop.

The blues of summer are here and, if you're a fan of one of the most healthful berries on the planet, there's good news in store. Yes, blueberries are chock full of vitamins - K, well-known for the role it plays in blood-clotting; and C, which helps to give us pretty skin and strong bones; as well as the mineral manganese, which helps to metabolize fat and carbohydrates. But they've most recently been linked to aiding with our digestion.

photo Anne Braly

"Their benefits are connected to brain and cardiovascular health as well as linked to prevention of certain cancers, too," says Allison Knott, registered dietitian and president of the Chattanooga Academy of Nutrition and Dietetics. "They also contain a flavonoid called anthocyanin, which is a known antioxidant. Blueberries contribute to your daily fruit intake and can be enjoyed in a variety of ways. From savory to sweet, they are an excellent way to add flavor, nutrients and antioxidants to your favorite dish."

That's a lot of power in one little berry, and a handful a day is all you need to get the benefits.

Most blueberry lovers know how delicious it is to grab a blueberry muffin at the bakery, take it home and enjoy it with your morning coffee, but the added sugar and fat can wreck your diet. Knott says her favorite way to eat the berries is right out of the palm of her hand.

"If you've never had the opportunity to go blueberry picking and enjoy a few blueberries in the field, then you're truly missing out on a tasty and nutritious experience," she says. "But they're also a great addition to whole-wheat pancakes, oatmeal, smoothies and salads and can be used as a part of savory dishes."

Some of those savory dishes come in unexpected ways, such as a blueberry grilled cheese sandwich, blueberry pizza or a blueberry egg-and-sausage scramble.

The summer drought has slowed the you-pick farming business in our area. For the first time in years, The Blueberry Farm in LaFayette, Ga., will be closed to berry picking, says owner Simone Kilpatrick.

"The drought and heat came at the worst time - just as the berries were starting to turn blue," she says. "Most of the blueberries dropped off, and the rest have shrunk up to almost nothing. This is the first year in 20 years we've not opened due to hot and dry weather conditions. With our area being 7 inches or more below normal and temps averaging 10 degrees above norm, we lost our crop."

This isn't true for all farms though, thank goodness. Gus Bollenbacher reports his crop of blueberries is doing well.

"After a few years, I finally have some berries that will be ready to pick around the last week in June or the first week in July," he says.

His farm is at 445 Old Sweetwater Road in Sweetwater, Tenn., where he's selling you-pick berries for $1.50 per pound. Bollenbacher calculates that a pint of berries weighs around 12 ounces while a quart weighs about 1 1/2 pounds. He advises calling ahead to ensure availability at 423-337-9562. The answering machine will give you opening-schedule information.

More you-pick opportunities can be found at pickyourown.org.

Not all of us can take the time to go berry picking, however. Fortunately, frozen blueberries that you find in the grocery freezer case are just as nutritious as fresh berries.

"Fruit is often frozen using a process call IQF, or individually quick frozen," Knott explains. "This process helps to maintain freshness and flavor since the fruit is frozen quickly after harvesting. That allows the nutrients and antioxidants to remain intact, and frozen blueberries are no exception."

Dried blueberries, too, have as many nutrients as fresh or frozen, but they're not quite as healthy. The drying process removes water from the fruit, which increases the calorie content. "A cup of fresh blueberries is significantly lower in calories than a cup of dried blueberries," Knott says.

In spite of being closed this season, you can still get a taste of The Blueberry Farm's business through its new cookbook, "Blueberry Favorites: Old Timey Recipes From The Blueberry Farm," (Morris Press, $15). It's been years in the making and - no surprise - is packed with blueberry recipes. The cookbook is available on the farm's website, www.theblueberryfarm.com.

Here's one of the Kilpatrick family's favorite dishes, a delicious way to wake up in the morning. Or try it for dinner if a breakfast-for-dinner meal is on your menu.

"What we like about the recipe is the sour cream that makes them turn out light and extra yummy," Simone Kilpatrick says, adding that Greek yogurt works just as well and it's just a bit more healthful than sour cream.

photo A plate of blueberry pancakes with a side of bacon and a glass of orange juice is served at The Blue Plate.

Blueberry Sour Cream Pancakes

2 eggs

2/3 cup sour cream

1/2 cup milk

1 1/2 cups sifted all-purpose flour

2 teaspoons baking powder

3/4 teaspoon salt

1/2 teaspoon baking soda

2 cups blueberries

6 tablespoons butter, melted

Beat eggs until they are light; gradually beat in sour cream and milk. In separate bowl, sift together sifted flour, baking powder, salt and baking soda. Stir the dry ingredients into the liquid mixture just enough to moisten. Gently stir in the blueberries and melted butter. Pour the batter from a ladle or cup onto hot buttered griddle or skillet. When underside is lightly brown and the top bubbles, turn the pancake and cook the other side. Serve with blueberry sauce, maple syrup or honey.

Contact Anne Braly at abraly@timesfreepress.com.

Upcoming Events