Good Morning Everyone!

We’re on to the letter “B”!

Blueberries:  

This super fruit packs a mighty punch.  According to www.whfoods.com “Blueberries have been repeatedly ranked in the U.S. diet as having one of the highest antioxidant capacities among all fruits, vegetables, spices and seasonings. Antioxidants are essential to optimizing health by helping to combat the free radicals that can damage cellular structures as well as DNA.”  You can reap the benefits from both fresh and frozen blueberries! Researchers have discovered in a 3-6 month period of time, there is no significant lowering of antioxidant capacity after freezing.  Check out the article below for more info on the benefits of blueberries:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=8

Blueberry Nutrition Facts:

Serving = 1 cup fresh blueberries

http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1851/2

Calories	84
Fat	0g
Carbohydrates	21g
Dietary Fiber	4g
Sugar	15g
Protein	1g
Vitamin C	24%
Vitamin K	36%
Manganese	25%

Recipes: They’re delicious all on their own, but if you want to get creative…

Blueberry-Ricotta Pancakes:

http://www.eatingwell.com/print/5102

 

Clean Blueberry Protein Muffins:

http://www.eat-yourself-skinny.com/2013/04/clean-blueberry-protein-muffins.html

 

Bison/Buffalo:

This is most likely how you will find Bison meat in stores, as ground meat.  Bison is a great source of protein, low in fat, sodium and cholesterol and contains a healthy combo of Omega-6 and 3 fatty acids.  Nutritionally, bison gives you the best of beef and salmon with less calories and fat per serving!  Check out this article for more info on this healthy meat:  http://digitalcommons.unl.edu/cgi/viewcontent.cgi?article=1142&context=extensionhist

 

Recipes: You can take any of your favorite ground beef recipes and replace it with bison J

Greek Bison Burgers:

http://www.eatingwell.com/print/7560

 

Red Curry Bison Short Ribs with Baby Bok Choy:

http://www.eatingwell.com/print/7565