Blueberries, a Super-food: No mother's guilt today

Did you know there are only three fruits native to North America? Commercially viable fruits, that is. They are blueberries, cranberries and concord grapes. Blueberries have been labelled a superfood for their numerous health benefits. According to the USDA database of the antioxidant activity of over 40 different fruits and vegetables, blueberries rank among the highest on a per serving basis, and wild blueberries outranked cultivated blueberries.

Why blueberries are super:

Rich in Vitamin C- a serving of blueberries provides almost 25 % of your daily requirement.
Anthocyanins are the 'blue' in blueberries. They are members of the flavonoid group of phytochemicals that are thought to provide a whole host of benefits:
Like cranberries, blueberries contain a substance that can assist in preventing urinary tract infections by inhibiting bacteria attachment to the bladder wall.
They may aid in the prevention of cancer, particularly from eating wild blueberries.
Blueberries may help reduce stroke damage in the brain.
They may reduce the risk for heart disease by protecting blood vessels in the heart and potentially reduce the build-up of cholesterol in artery walls.
Blueberries also show anti-ageing benefits and may reduce the risk for Alzeimer's.
A more recent study showed an improvement in insulin sensitivity in a group of obese adults when supplemented with a blueberry smoothie over a six week period, suggesting anti-diabetic potential.

Before you overdose on blueberries and do a 'Violet Beauregarde' from Charlie and the Chocolate factory, take note that many of these studies have been conducted in animals and have yet to be translated to human studies.

I currently have about seven to eight different boxes of cereal in my pantry, not because I like it that way, but because I have two fussy palates to appease (they get bored easily) and a strong motherly and nutritionist's determination to feed my family well. Now that the weather's finally warmed up, this morning I decided to make a fruit smoothie. I mashed up some frozen wild blueberries, banana, low fat vanilla yoghurt, crushed bran flakes and some milk. No hand blender necessary. And the best part is it was lapped up without complaint and the kids got their boost of superfoods, fibre, and calcium. Healthy mission accomplished! No mother's guilt today.

The Wonders of Asparagus: Quick Asparagus and Ham Pasta

There are many reasons to include asparagus in your diet, especially when they are in season and they become much more affordable. Asparagus is part of the lily family- its cousins include onions, leeks and garlic- so it's no wonder this vegetable is so good for you.

Some facts: Asparagus is an excellent source of folic acid, potassium, thiamin, vitamin B6, rutin and glutathione.
Rutin is a bioflavonoid and has anti-inflammatory and antioxidant properties, as well as the ability to improve vitamin C uptake in the body.
Glutathione has powerful antioxidant properties. According to the Oxford Food and Fitness Dictionary,

It is used in the body to make glutathione peroxidases, chemicals that act as antioxidants, protecting red blood cells from damage and destruction by mopping up toxic free radicals. It is also needed for the action of insulin.

When shopping, choose asparagus that is bright green in colour, and has tightly closed compact spears. The white butts of asparagus are woody and inedible so avoid these if possible.
The best way to store asparagus is by placing a moistened paper towel around the tips and placing the whole bunch in a plastic bag in the fridge, or by standing the bunch upright in 2 inches of water in the fridge.

Here's a quick and easy pasta recipe - I like to add low fat cream cheese to my dishes to give it a bit of creaminess yet keep the calories down instead of using cream. 

Note to moms with fussy-eater-toddlers: I sprinkled grated cheddar cheese in my toddler's dish to increase the calorie, protein and calcium content.

Quick Asparagus and Ham Pasta

Ingredients

1 Onion, chopped

1 Clove of garlic, finely chopped
One sprig of fresh rosemary, finely chopped
20 spears of asparagus, cut into bite-size pieces
7 slices of ham, shredded
1 heaped tablespoon Low fat cream cheese
Salt and pepper to taste

Canola or Olive oil
Pasta, any shape
Parmesan cheese (optional)

Directions

Boil pasta according to package directions.
Steam asparagus in a over the pot of boiling water until crunchy but tender.
Heat a pan with a little oil. Sauté onions, ham and rosemary until onions are tender. Add the asparagus.
Turn off the heat and stir in the cream cheese until melted.
Toss the mixture into steaming pasta; moisten with a bit of milk or water if necessary and season to taste.
Top with finely grated Parmesan cheese if desired.