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/) 

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.)