Harvesting Health: Getting the Skinny on Sweet Corn Nutrition

Growing up in New Jersey, sweet corn was always a staple in the summer months. And for good reason! Not only is it delicious (and can be easily used in a number of different recipes – check out our Pinterest board for ongoing ideas!) but there are great health benefits to corn, too.

• Corn is naturally high in fiber, which can aid in easing digestive ailments
• Corn on the cob is also a whole grain, which means popcorn is a whole grain snack, too! With just these two ways to eat corn, you're already two servings closer to the daily recommended three servings of whole grains per day.
• And if you’re into counting calories, corn can be a great option for a low-calorie side dish. A fresh, medium-sized ear of corn is about 100 calories and contains only 1g to 1.5g of fat, depending on the size of the ear. Even though this keeps corn from qualifying as a low-fat vegetable, most of the fat content in corn is in the form on unsaturated fats that can help lower cholesterol. Combined with the high fiber content, it will also help you to feel full for a longer amount of time as you digest after your meal. 
• While sweet corn tastes sweet (and the fresher the ear, the sweeter the taste!), it only contains about 3g of sugar – that’s less than a quarter of the amount found in the average apple!
• Sweet corn is loaded with lutein and zeaxanthin, two phytochemicals that promote healthy vision.

With all of these health benefits and with sweet corn in peak season, there’s no reason to shy away from cooking with sweet corn! You can even grill or microwave corn on the cob if boiling isn't your thing.

To pick up fresh sweet corn for your next meal, stop by our Farm Market and Roadside Stand! We’ll also be celebrating this yummy veggie this weekend. (For more details, visit: http://www.oasisfamilyfarm.com/events/sweet-corn-weekend/) 

Grow your own Blueberry Bush!

Ever wish you could have fresh-picked berries whenever you want? Well, by this time next year, you could have a full grown blueberry bush! Blueberry seedlings are best planted in spring, and can begin to develop fruit by June which is usually ready for the picking around late July or August. If all of this blueberry talk has got you inspired to get some use out of your green (or blue!) thumb, read on for some helpful tips!

How to plant a blueberry seedling:

• Decide on the variety of blueberry plant you want to grow – highbush blueberries are the most common – these are the big, round berries that are great for fresh eating. There are also lowbush blueberry bushes which produce smaller berries that are better for baked goods or pancakes, and even jackrabbit blueberry bushes that thrive in hotter-than-average climates.

After you’ve decided on what plant you’d like, you then need to decide where to plant it!

• Find a spot to plant your blueberry plant in FULL SUN! This is important, as the blueberry bush needs a lot of sunlight to grow!
• Make sure the soil you are going to plant in is suitable for the blueberry plant:
• The soil needs to drain well (you can make a raised garden bed if you can’t find a well-draining  spot in your yard)
• You should also check the pH of the soil, around 4.5 is ideal

After finding the perfect spot, it’s time to plant!

• Pat the blueberry plant with the heel of your wrist to gently loosen the roots
• Dig a small hole, place your plant, and then fill the hole back in
• Add about 2-4 inches of mulch around the plant. This will keep the soil nutrient rich, which will help keep the plant healthy

To care for your blueberry bush after planting, be sure to remember a few tips: Water your plant with 1-2 inches of water per week, or slightly more frequently if the weather is exceptionally hot or dry. In the winter, prune the branches of your plant to keep it healthy and to ensure that the fruit for next season will be full and juicy!

Good luck, and happy gardening! 

Blueberries - The Amazing Super-Fruit!

We all know that blueberries are delicious, but these tasty berries can have incredible benefits for your health as well! As the second-most popular berry in the U.S. (just missing out on the top spot to strawberries),  it seems everyone is finding a way to get some blueberries into their diet – whether it’s a handful of fresh berries on their own, blended into a fruit smoothie, or paired with a bowl of yogurt or oatmeal.

Here are just a few of the great benefits blueberries can have for your health:

• Blueberries are naturally low in fat and sodium
• Ensure our retinas are protected from unwanted oxygen damage and UV rays from the sun
• Repair our muscles after strenuous exercise, helping reduce post-exercise injury
• May help reduce the chance of developing cancers such as breast, colon, and intestinal cancer
• Help improve memory & postpone the onset of other cognitive problems associated with aging

They also contain more antioxidants than any other fruit, which is a major key in amazing health benefits they can offer us. What are antioxidants? Antioxidants are essential to optimizing health by helping to combat the free radicals that can damage cellular structures as well as DNA. Foods that are rich in antioxidants, like blueberries, can help to prevent symptoms of this damage and to even help repair damaged cells.

Additionally, increased blueberry intake (usually in the amount of 1-2 cups per day and over the course of 1-3 months) has been shown to improve blood fat balances, including reduction in total cholesterol, raising of HDL “good” cholesterol, and lowering of triglycerides.

With all of these great health benefits, and with only about 90 calories per cup of blueberries, there is no question that adding a few servings of blueberries to your diet is a smart way to stay healthy!

To learn more about blueberries and their health benefits, check out The World’s Healthiest Foods, or http://www.blueberrycouncil.org/.

Blueberries for Breakfast, Lunch, and Dinner!

Did you know that July is national blueberry month? I’m not too surprised – I can’t imagine a summer day in July without some type of blueberry dish! And what better way to celebrate one of our favorite fruits than with an all-day menu of tasty blueberry treats? While I wouldn’t object to eating blueberry pie for every meal, for the more practical chefs out there I’ve put together a menu of a more traditional breakfast, lunch, and dinner (and of course, dessert) - all starring the humble blueberry.

BREAKFAST

To begin your day of blueberry-filled eating, a fresh blueberry smoothie paired with decadent blueberry French toast is sure to set your day up for success!

To make the blueberry smoothie, just follow this recipe: Heavenly Blueberry Smoothie

To make serving even more fun and summer-themed, try serving your smoothie in a mason jar rather than a glass! Instant summer-time cool points awarded. 

For a different, but just as delicious take on the classic blueberry pancakes, try the following recipe for Blueberry French Toast. Bonus – this can be prepped the night before for easy cooking the next morning!

LUNCH

For a light lunch that will still keep you filled until dinnertime, try a fresh green salad topped with grilled chicken and fresh blueberry salsa. This blueberry salsa is easy to make and makes a simple salad so much more exciting!

DINNER

If blueberries mean summer, and summer means cookouts and barbecues, then blueberries and BBQ are a perfect match! For a dinner that gets you out of the kitchen and onto the grill, try this recipe for Blueberry BBQSauce – slather it over grilled chicken or pork ribs and you’ll never look at regular barbecue the same way again!

 

While you have the grill on, why not try grilling kale for a Grilled Kale, Blueberry, and Goat Cheese salad? (Just make sure to save a few extra berries to top it off!)

DESSERT

Finally, a full day of blueberry-feasting wouldn’t be complete without some type of blueberry dessert. To keep cool while catching fireflies before sundown, these simple blueberry popsicles fit the bill. 

To keep the blueberry celebrations going, stop by Oasis Family Farm this weekend where we’ll be throwing our very own BlueberryFest! Stock up on your favorite blueberry products from the farm store while they’re 15% off, and then enjoy a sweet treat of homemade ice cream, blueberry pie, or a fresh baked blueberry doughnut! My mouth is watering already…

Happy eating, and stay tuned for more blueberry blog posts, fun facts, and photos as we count down to BlueberryFest! Do you have any of your own blueberry recipes or wisdom to share? Did you try any of the recipes above? Give us a shout on social media! You can find us on Facebook, Twitter, and Instagram, or in the comments section below. We’d be berry excited to hear from you! (Sorry, I had to.) 

Patriotic Parfaits

Hi, I'm Kate and I'm a summer intern at Oasis Family Farm! This means that I get to write posts for this blog and help out with other fun things at the farm. I can't wait to share an inside look at life on the farm with you!

A little about me - my favorite animals are cows, and my favorite fruit are tomatoes (yes, they're a fruit!) I love spending time at the beach and I also love cooking... which leads me to my first post!

Patriotic Parfaits

I can’t wait to start celebrating the Fourth of July! It’s one of my favorite summer holidays, and I love the chance to create delicious goodies in red, white, and blue hues.

To take a break from the heat on a hot summer day, I love to whip up a quick snack of a patriotic parfait. This simple, healthy, and colorful treat is fun to make and even more fun to eat!

You’ll need:

•  Fresh blueberries, strawberries, raspberries, or whatever your favorite red and blue fruits are!
•  Plain or vanilla flavored yogurt – my current favorite is plain Greek yogurt, it’s so thick and creamy
• Some fresh, local honey if you want your treat to be just a little sweet!

Find a tall glass or bowl and begin with a layer of blueberries. Then, add a layer of yogurt, followed by a layer of strawberries or raspberries. Add another layer of yogurt, and then repeat the steps until your glass is almost full. Top it off with a few extra pieces of fruit, a drizzle of honey on top, and you’re all set!

The protein from the yogurt and the refreshing, juicy berries make for a great afternoon pick-me-up, and the festive colors always remind me that July 4^th is just around the corner!

To celebrate the Fourth on the farm, we'll be throwing an Independence Celebration on Sunday, July 6th! To join us and to find more info, check out: http://www.oasisfamilyfarm.com/events/independence-celebration-on-the-farm/

What are your favorite afternoon snacks? Be sure to share photos of your parfait masterpieces! You can find us on Twitter and Instagram with our handle @oasisfamilyfarm, or join the conversation on Facebook. We’d love to see your creations!