Berries & Smoothies...

As we hit the peak of summer, the opportunities to choose fresh, healthy foods are almost endless. So now’s the time to hit your local farmer’s market – there are plenty in the GTA, and several in Sugar Moon’s direct vicinity – and pick up some of Ontario’s finest produce.

With wild blueberries in season, now is a great time to seize the day and enjoy this delicious, sweet fruit that is low in calories, rich in fibre, and low glycemic – meaning it won’t cause your blood sugar to spike and crash like other sugary snacks. Wild blueberries are also a good source of bone-building vitamin K, not to mention anthocyanins that may fight cancer and help keep your mind sharp as you age.

While there are endless ways to enjoy wild blueberries (straight out of the container is one!), you might also enjoy them in a cool summer smoothie. The best smoothies contain a source of protein, like milk, soy beverage, yogurt, or whey protein powder, to keep you feeling full, along with your favourite fruit of choice.

Here’s a simple, delicious summer smoothie recipe that’s a favourite in our household:

• ½ frozen, peeled banana (use the bananas that are about to turn brown on your counter)
• ¼ cup wild blueberries
• 4 medium strawberries or ¼ cup fresh raspberries
• 1 cup skim or 1% milk or soy beverage
• ¼ cup orange juice

Blend ingredients together in blender or Magic Bullet until smooth. For a twist, you can add a handful of chocolate chips for sweetness, or a tablespoonful of ground flax seed or hemp seed for fibre and essential fatty acids.

- Jennifer Sygo, M.Sc., RD is the Director of Nutrition for Cleveland Clinic Canada and the nutrition columnist for The National Post. She has been a regular client of Sugar Moon for over five years. You can reach her via e-mail at jsygo@rogers.com.