Everyone knows blueberries are delicious, but did you know they’re good for your health too? In fact, blueberries have been touted as the cure for a host of serious medical problems including urinary infections, diabetes, high cholesterol levels to Alzheimer’s and cancer.

First let’s look at what exactly blueberries are.  Blueberries are the fruit of flowering plants native to North America, now also grown in Australia, New Zealand and some South American countries such as Chile and Argentina. Blueberries are cultivated and picked wild.

The blueberry season in North America tends to run from mid-May to September, depending on the latitude. The fruit is best enjoyed in season when the taste is at its peak and the nutritional value at its highest. The dark blue berries can be enjoyed raw, or more commonly made into cookies, cakes, pies, scones, cereals, jellies and jams, and even pizzas.

So what’s so special about blueberries?

It could be said that the blueberry is a nutritional powerhouse. Blueberries are are a rich source of vitamin C, vitamin A, potassium, folate, iron, manganese and vitamin K. And  140 grams of fresh blueberries contain three grams of the dietary fiber that’s so good for your digestive system. But the main benefits of blueberries come from the anti-oxidants they contain in the form of bioflavonoids.

Antioxidants are important for their ability to neutralize free radicals. When our body processes oxygen, free radicals are produced as by-products. These are highly-volatile substances that can damage our cells and are thought to be responsible for aging and a host of degenerative diseases. Fortunately, substances known as anti-oxidants found in fruits and vegetables work to neutralize free radicals and reduce their potency.  Better known bioflavonoids include hesperidin and rutin and the anthocyanins.

Blueberries are especially rich in anthocyanins. They give blueberries their deep blue hue and offer a range of beneficial properties. For one thing, they’re anti-inflammatory and protect large and small blood vessels from oxidative damage. This can protect blood vessels from damage caused by high blood-sugar levels in diabetics. This is especially important for the blood vessels in the eyes.

Researchers have shown that the anthocyanins in blueberries, along with other agents such as proanthocyanidins, flavonols and tannins, inhibit mechanisms of cancer cell development in vitro. And one of the more exciting findings about blueberries is that they can help arrest the mental decline that occurs with Alzheimer’s Disease.

So what’s the best way to get your dose of blueberries? Eating them raw is best but this is not always convenient. Fortunately, there are many ways to prepare blueberries that helps bring out their delightful flavor to its best advantage. The most popular is you can also make the old fashioned Blueberry pie just like your grandma used to make. The herbs cinnamon and mace compliment the taste of the blueberries and the result is delightful. It’s just one of many ways to incorporate blueberries into your diet.

So make blueberries a part of your diet. Not only will you have a delicious new taste in your life, but you’ll also be doing your health a world of good. Search out some recipes online that show you new and exciting ways to incorporate the blueberry experience into you life.

“There’s nothing like the fresh flavors of herbs and spices for cutting unhealthy calories without sacrificing taste,” said Red Lobster Executive Chef Michael LaDuke, who offers the following simple tips for enhancing the natural flavor of fresh fish and seafood:

World of Flavors: An easy recipe that turns fresh fish into an exotic dish is topping tilapia with a mixture of soy sauce, lime juice, orange juice, fresh ginger, garlic and cilantro. To produce a richer flavor, make the soy sauce mixture at least 24 hours in advance and refrigerate the sauce overnight. Serve the sauce at room temperature or slightly warmed. With its sweet, mild taste and firm, flaky texture, tilapia will soak up the flavors and take on a deliciously Asian flair.

If you prefer a delicately flavorful fish such as halibut, complement its medium-to-firm texture with bold spice blends such as curry or chili.

Healthy Oils: The key to making flavorful oils for a simply elegant and heart-healthy meal is to add herbs and spices, such as basil, garlic, salt and pepper, to olive oil over a low heat on the stove, similar to making tea. This allows you to adjust the intensity of the flavor. After heating the olive oil, strain the mixture and remove the herbs and spices. For a special touch, place the olive oil on your table surrounded by sprigs of the fresh herbs and spices.

Be adventurous! Add a variety of flavorful herbs and spices to your oil mixture, such as exotic peppers, chives, dill, lemongrass or mint. If you serve olive oil over salmon, you’ll also enjoy the heart-health benefits of essential omega-3 fatty acids found in this delicious fish.

Cooking With Wine: Wine is not only good for drinking, it’s also great for cooking. Pour white wine, such as a Sauvignon Blanc, over a firm white fish like mahi-mahi and season it with chili powder to intensify the flavor. Mahi-mahi is light enough to bring out the crisp citrus taste of this popular wine. But remember, your sauce will be only as good as the wine you choose, so always cook with a wine you enjoy drinking.

Adding Some Zest: Add the tangy flavor of citrus by generously squeezing lemon, lime, orange or grapefruit juices over your favorite fish or seafood and garnishing with freshly grated zest. When using fruit zests as a garnish, it is best to slightly poach them beforehand in sugar water, as raw zests can taste bitter.

For quick, tasty meals, make a citrus butter ahead of time by combining melted butter and citrus juices, cooling the mixture and storing it in the refrigerator until ready to use. Citrus juices mixed with melted butter also make great dipping sauces for succulent lobster and shrimp.

Studies show eating fish rich in omega-3 fatty acids, including mackerel, lake trout, herring, sardines, albacore tuna and salmon, at least twice a week is good for the heart. Using an array of herbs and spices offers endless opportunities to bring out the best in all varieties of fresh fish and seafood.

Red Lobster serves guests fresh fish entrees with bold flavors, savory seafood dishes that include shrimp, crab and scallops, as well as the company’s signature, live Maine lobster.

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Culinary Parts Unlimited, a company that maintains an inventory of replacement kitchen equipment parts and accessories, has staff on call seven days a week to assist home chefs with their culinary quandaries.

“We have a full staff of culinary experts, thoroughly trained and experienced in using all of the key appliances needed for holiday cooking and baking, such as food processors, stand mixers and blenders,” said Lorraine Brady, president of Culinary Parts Unlimited. “We’re delighted to help consumers not only figure out how to use that fancy food processor or bread machine they received as a wedding gift but also talk them through basic culinary steps so that they’re completely comfortable preparing holiday recipes.”

Culinary Parts Unlimited also can help frantic holiday cooks locate parts, accessories and appliances for more than 40 well-known brands. The company stocks everything from Cuisinart food processor bowls and KitchenAid wire whisks to Krups and Braun coffee carafes as well as parts for juicers, ice cream makers and other specialty items. Orders ship within 24 hours; air shipping is available for “holiday emergencies.”

If you’re creative in your kitchen, then there’s no need to be boring when it comes to barbecue food either. Good quality burgers and sausages always go down well, but be a bit more imaginative and try something new. Swordfish, monkfish or tuna are very easy to cook on a barbecue, and can be really tasty when combined with a tangy marinade or dressing. If you’re short on time, you can always speed up the marinating process by massaging the meat in a plastic bag of marinade for a few minutes before placing in the fridge for just 30 minutes. Vegetables are delicious cooked over a fire and flambéed bananas & pineapple make the perfect finishing touch. Take an approach of experimentation.

If you’re feeling lazy, many of the supermarkets now sell pre-prepared food with the BBQ in mind, for example, Waitrose stocks Chinese-Style Pork Loin Ribs marinated in honey, orange and spices and Green Thai Chicken Kebabs marinated in aromatic coconut and fresh coriander and spices.

If you’re feeling lazy, many of the supermarkets now sell pre-prepared food with the BBQ in mind, for example, Waitrose stocks Chinese-Style Pork Loin Ribs marinated in honey, orange and spices and Green Thai Chicken Kebabs marinated in aromatic coconut and fresh coriander and spices.

It’s best to prepare salads and dressings before you start cooking so that everything is ready to serve as soon as the cooked food comes off the heat. If you are cooking for a large number of guests, then many foods may be cooked off first and kept hot in the kitchen oven until required. Remember that you – the cook – are there to enjoy yourself too so give yourself time to relax by being properly organized.

There are some basic rules to remember when using a barbecue that do make sense to bear in mind. Keep safe, be aware of children and pets and keep them away from the hot stuff. If using charcoal, then allow enough time for the coals to really heat up before trying to cook anything. Look for signs of white ash on the charcoal to indicate that the temperature is hot enough for effective cooking.

Barbecue food is infamous for making an unwelcome return appearance! If you want to avoid this unpleasantness, be aware of basic food hygiene and wash your hands before handling food. Be especially careful when handling raw meats and do not contaminate cooked meats with raw meat juices. Ensure that all items are properly cooked through before serving. If you are cooking items on the bone, such as chicken legs, it’s a good idea to pre-cook them in the oven first and then finish them off on the barbecue.

“When you add particular kinds of wood smoke to your food, you are taking advantage of a technique that most people associate with charcoal. Actually, it’s just about as easy to control wood smoke with a gas grill, and the results are fantastic,” says Chef Jamie Purviance, author of “Weber’s Real Grilling.”

As one of the country’s top grilling and barbecue experts, Purviance offers consumers useful tips when smoking meats, fish and vegetables on gas grills:

Choosing a Smoking Flavor. “The world of barbecue has its traditional pairings of certain woods with certain meats, like hickory with pork and mesquite with beef. Those traditions wouldn’t last if they didn’t taste great, but keep in mind that there are many flavors of wood and foods, other than pork and beef, that improve with a touch of smoke,” says Purviance. Purviance suggests smoking with hardwoods provided they are sold dry and untreated. Avoid softwoods, like pine and fir, because they are too resinous for smoking.

According to Purviance, hardwood chips and chunks fall into three categories of flavor intensity: pungent (mesquite, hickory and pecan), moderate (oak, maple and alder) and mild (apple, cherry and pear). “Beef, lamb and pork handle the pungent woods really well,” he adds. “For the moderate woods, I like fish, pork and poultry. It’s amazing what a handful or two of oak chips can do for chicken pieces. Very quickly they pick up a deep wood-fired flavor without any bitterness. The mild woods have an even sweeter, fruitier quality, which works beautifully with chicken and also with vegetables.”

Prepping the Wood. Not quite ready for grilling, wood chips should be soaked in water for at least 30 minutes; chunks need at least a one-hour soak. Soaking ensures that chips/chunks will smolder rather than simply burn. Thoroughly drain and loosely fill the gas grill’s smoker box, such as the one featured on some Weber Summit® grills, and leave enough room for air to circulate.

On the Rocks. Even without a smoking attachment, you can still enjoy the diverse, rich flavors imparted by smoking. Simply place presoaked wood chips in a foil pan, cover with aluminum foil, and poke enough holes in the foil to allow the smoke to escape. Once the grill is preheated, place the foil pan directly on the bars or lava rocks over the lit burner. Place the cooking grates on top, turn the burners on high, and close the lid. Begin cooking when the grill is fully smoking.

Smoking Sense. Whenever smoking your foods, Purviance offers this last reminder: Meats and vegetables will taste best if the smoke is kept inside the grill. So don’t peek too much. Keep the lid down whengrilling with wood. And, for safety, always allow the wood to cool completely before disposing it.

Cooking as a family activity is fun and can be surprisingly quick. In fact, preparing a satisfying meal or dessert from scratch can take less time than dining out. The time it takes to decide where to eat, get everyone ready, drive there and be seated, order and finally eat, takes much longer than you think. The time could be better spent with your loved ones with everyone helping to get the food on the table.

Another benefit of scratch cooking is that it allows you to better control the types of ingredients you consume. As people look for ways to avoid trans fats and food allergens, reduce sugar and salt consumption, and increase whole grains, fruits and vegetables in their diets, making dishes from scratch has been “rediscovered.” And the delicious results will please the entire family, especially when you prepare it together.

Start with the proper planning and make sure to stock your pantry and freezer with fresh ingredients for simple and healthful dishes. For example, before baking muffins, breads or cookies, make sure you have checked your baking powerhouses-baking soda and baking powder, as well as spices, cornstarch and flour. Replace any that are a year old. If in doubt, start new and date each item to make sure you’ll be reminded next year.

Here’s an easy whole grain oatmeal cookie to try:

Spicy Oatmeal Cookies

1 cup butter, softened

3/4 cup granulated sugar

3/4 cup brown sugar

2 eggs

1 teaspoon vanilla

11/2 cups all-purpose flour

11/2 teaspoons Clabber Girl or Rumford baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

11/2 cups quick-cooking (not instant) oats

8 oz. raisins

11/2 teaspoons cinnamon

1/2 teaspoon allspice

Preheat oven to 375° F. In large mixing bowl, cream butter and sugars until light and fluffy. Add eggs, one at a time, beating well after each addition. Scrape down sides. Beat in vanilla. In medium bowl, combine flour, baking powder, baking soda and salt. Add to butter mixture and stir until blended. Stir in oats, raisins, cinnamon and allspice. Drop by rounded tablespoonful (about 1/4 cup) onto greased baking sheets. Bake until firm to a light touch, about 15 minutes. Cool on wire rack.

Makes about 3 dozen cookies.

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3/4 cup all-purpose flour

2 tablespoons unsweetened cocoa powder

1/4 teaspoon baking powder

1/4 teaspoon salt

1/2 cup butter

3/4 cup white sugar

2 eggs

1 teaspoon vanilla extract

2 cups miniature marshmallows

1 cup semisweet chocolate chips

1 cup peanut butter

1 1/2 cups crisp rice cereal

——————————————————————————–

DIRECTIONS:

Preheat oven to 350 degrees F (175 degrees C). Grease a 9×13 inch baking pan.

In a small mixing bowl combine flour, cocoa, baking powder and salt.

In a large bowl cream butter and sugar; beat in eggs and vanilla. Stir flour mixture

into the creamed egg mixture. Spread batter into the greased 9×13 inch pan.

Bake for 15 to 20 minutes.

Sprinkle marshmallows over top of the baked bars; bake 3 minutes more. Cool.

Place chocolate chips and peanut butter in a microwave safe bowl. Melt chocolate chips

and peanut butter in a microwave on high until melted together. Cook one minute at a

time, stirring after each minute.

Stir cereal into the chocolate mixture. Spread the chocolate mixture over the cooled

bars. Chill, cut into bars and refrigerate.

Quote Of The Day:

“These top-rated bars are reminiscent of rocky road candy.”

“Even the healthiest foods can make a person sick if they aren’t handled, cooked or stored properly,” says Dr. Robert Berkow, editor in chief of Your Health Now, a new health magazine from the global pharmaceutical company Merck & Co., Inc. Here are some tips on how to avoid getting sick:

• Always wash hands before handling food. Illnesses are easily transferred from person to person through food. Washing hands before touching fruits, vegetables and other foods helps to kill any bacteria that may be transferred from the person’s hand to the food.
• When handling raw meat, poultry or pork, always clean up thoroughly.
• Don’t just wash your hands but also clean the surfaces of cutting boards, countertops and utensils you use. The bacteria known as salmonella spreads easily on surfaces that come in contact with raw meat.
• Avoid eating undercooked food. Undercooked beef, chicken and seafood increase a person’s chance of getting salmonella or E. coli, another type of bacteria. This can cause fever, cramps, nausea, vomiting and diarrhea.
• Do not eat foods that contain raw eggs. Raw eggs may be contaminated with salmonella, which can be killed by cooking. When cooking, always throw away cracked or dirty eggs.
• Avoid drinking juices that have not been pasteurized. The pasteurization process kills bacteria such as E. coli.
• Avoid canned foods that are bulging or dented, or jars that are cracked. Lids should not be loose or swollen. Look at the “sell by” and “use by” dates. Avoid foods that will expire soon after purchasing and never buy outdated foods.
• Properly store and refrigerate foods when they’re brought home. Cooked foods should not be left to stand at room temperatures for long periods before serving, and leftovers should be refrigerated within two hours.
• When in doubt, throw it out. If you aren’t sure if that leftover is safe to eat, then toss it in the trash.

The secret to this simple crust is the addition of potatoes. Idahoan brand flavored Mashed Potatoes were recently named the best-tasting instant mashed potato compared to major national competitors by the American Culinary ChefsBest.™ Incorporating these convenient, 100 percent authentic Idaho potatoes in the crust adds moisture and rich flavor to this homemade version of one of America’s favorite foods.

The following recipe for Fresh Tomato and Zucchini Pizza uses fresh summer produce; however, when making pizza at home, each person can substitute his or her favorite toppings. With this versatile recipe, you can enjoy a delicious homemade meal that enables everyone to eat the pizza that they love.

Fresh Tomato

And Zucchini Pizza

Crust:

1/2 cup dry Idahoan Roasted Garlic flavored Mashed Potatoes

1 cup boiling water

1 cup all-purpose flour

3 tablespoons olive oil

1 teaspoon salt

Topping:

3 plum tomatoes, thinly sliced and patted dry

1 small zucchini, thinly sliced

1 tablespoon olive oil

Salt and ground pepper to taste

4 ounces shredded mozzarella cheese

2 tablespoons fresh shredded basil or 1 teaspoon dried basil

Combine dry Idahoan Roasted Garlic flavored Mashed Potatoes with boiling water in a bowl, using a fork to moisten all potatoes. Let stand for one minute. Add flour, olive oil and salt to potato mixture. With hands, knead mixture until dough forms a ball. Let rest 5 minutes.

Preheat oven to 400º F. Press dough into 12-inch by 8-inch baking pan. Arrange zucchini slices and tomato slices over the dough, leaving a 1/2-inch border. Drizzle with olive oil and sprinkle with salt and pepper.

Bake about 15 minutes. Top with mozzarella; bake 5 minutes longer or until cheese melts. Sprinkle with basil.

Yield: 4 main-dish servings or 6 appetizer servings

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The more dishes you can prepare a day or some hours before guests ring your doorbell, the more you reduce your stress. Here are some reasons:

• You avoid a last minute crisis if preparation takes longer than you thought it would.

• If you like to cook, you’ll have the leisure to enjoy what you’re doing instead of feeling frantic about a deadline

• You have time to clean up after you cook.

• If there is a disaster, say you burn something, you have plenty of time to come up with an alternate plan.

• If you have prepared the dessert ahead, you don’t need to leave the table for a long stretch just when the conversation is getting really interesting.

Put your imagination to work for you! Try to imagine your way through the last minute jobs you will have to get dinner on the table, and reduce them to a minimum you feel comfortable with. It helps to think about what all those last minute jobs are: setting out the ice water pitcher, lighting the candles, putting items in serving dishes and getting the guests to the table.

By the way, many of these are jobs that your guests can do.

What is your level of tolerance for last minute jobs?
Now ask yourself what your level of tolerance is for last minute jobs? If it is low, then you should think about finding some recipes that absolutely minimize any last minute work. This is especially true if you are an inexperienced cook.

Some of the recipes I rely on are make-ahead, and some are just items that I can bring home from the store and put out in nice serving dishes.

Some cooks even make everything ahead. If you love stews, lasagna and casseroles, then you could do that too.

But I often prefer serving a delicious roast of lamb or beef or chicken as the special item on the menu. Luckily these dishes are ones you can put in the oven and leave to themselves while you do other things.

If you can add potatoes and vegetables to the roast while it cooks you have almost all of the advantages of make-ahead. Once you pop them in the oven beside the roast you can pretty well ignore them until they are cooked.

So I tend to focus on finding appetizers, salads, side dishes and desserts that I can make ahead, or set out straight from the store, or vegetables I can cook alongside a roast. Then I can concentrate on the last minute items like slicing a roast, making gravy, and getting things on the table.

Probably the most important category for me is appetizers. I find it too stressful to be fussing at cooking something while the doorbell is ringing. If you are hosting by yourself you may find the same.

So I try to have a repertoire of make-ahead or buy-ahead appetizer recipes that work for me. Often I serve more than one, since some of my guests like to stick to very light appetizers, and others enjoy heartier ones.

You can build your repertoire of make ahead recipes for your home dinner parties. I suggest you start with appetizers. If you want to see some of my favorites, just go to my Make-Ahead Appetizers page on my website.

Enjoy minimizing your hosting stress and watching your guests’ eyes light up at the sight of your tasty, well presented appetizers.