| EATING WELL
By Natalia Mendez
Blueberries are phytonutrient powerhouses.
Research has shown that antioxidants, including the compound anthocyanins present in blueberries, may help protect against heart disease and many forms of cancer by enabling healthy blood flow and preventing blood clots. Anthocyanins can protect our capillaries from damage that could be caused by free radicals. This helps with conditions such as varicose veins, hemorrhoids and edema. Anthocyanins have the ability to protect the collagen in our bodies, such as the collagen that makes up our joints, which is why they’ve shown to be helpful with issues like arthritis and artherosclerosis.
Blueberries are a very high source of vitamins C and both soluble and insoluble fiber like pectin, which has been shown to lower cholesterol and keep our colons clean and healthy.
The majority of us with physical disabilities like SCI/D deal with frequent and painful urine infections. Most urine infections are caused by the E.coli bacteria binding to the walls of the bladder. Although E.coli can normally be found in our intestinal tract it does not belong in our urinary systems. It’s when they reach these areas, they tend to multiply and cause problematic infections. Luckily, blueberries also contain a simple sugar called D-Mannose. D-Mannose has the ability to stick to E.coli even better than E.coli sticks to human cells, which is how it helps cure urine infections.
Consumption of D-Mannose in large quantities prevents urine infections by coating any E.coli present in the urine as far up as the kidneys and preventing them from ever sticking to the walls of the bladder and urinary tract. The E.coli can then easily be flushed out of the body through normal urination. Also, although D-Mannose is a form of sugar, it doesn’t interfere with blood sugar regulation in diabetics because the body only metabolizes small amounts of D-Mannose and excretes the rest through urination. Unlike antibiotics, D-Mannose does not kill bacteria whether good or bad. It simply displaces them so it doesn’t mess with our bodies’ natural flora. D-Mannose can also be found concentrated in pill or powder form. Blueberries can be found at your local grocers and should be purchased dry, firm and lively in color.
Here are a variety of ways to incorporate blueberries into your diet:
- Mix them into some fresh fruit or yogurt
- Try them with your cereal
- Use them dried in trail mix or tossed into a salad
- Substitute blueberry jam in your PB & J sandwiches
- Toss them into your next smoothie or juice creation
- Try making a fresh blueberry purée, which you can use to mixing into warm maple syrup for pancakes, or as a topping for ice cream or frozen yogurt. Or, my personal favorite, freeze the purée in ice cube trays and use them with iced teas, lemonade or even water. Here’s a wonderful recipe for a new way use blueberries. Give it a try with any lean meat or however you desire.
Blueberry-Bourbon Barbecue Sauce
3 teaspoons canola oil
1 small red onion, chopped
4 cloves garlic, chopped
2 jalapeño peppers, seeded and chopped
½ cup bourbon
2 cup fresh or frozen (not thawed) blueberries
½ cup ketchup
6 tablespoons cider vinegar
2 tablespoons brown sugar
3 teaspoons molasses
Pinch of ground allspice
To prepare sauce: Heat oil in a small saucepan over medium heat.
Add onion and cook, stirring occasionally, until tender and just starting to brown, 2 to 4 minutes.
Add garlic and jalapeño and cook, stirring, until fragrant, about 30 seconds.
Add bourbon, increase heat to high and bring to a boil; cook until most of the liquid has evaporated, 2 to 5 minutes.
Stir in blueberries, ketchup, vinegar, brown sugar, molasses and allspice; return to a boil.
Reduce the heat and simmer, stirring occasionally, until thickened, 15 to 20 minutes. Enjoy!
A single cup of blueberries contains only 83 calories, 3.5 mg of fiber (12% daily value) and 14 mg of vitamin C (25% daily value). So go forth and explore the wonders of those little blue gems. Your body will thank you for it!
Natalia Mendez is a chef by training. She lives in the Bronx.
