Monday, May 31, 2010

GardenCuizine Recipe: Antioxidant-rich Blueberry Cobbler

All American Blueberry Cobbler
  • Antioxidant-rich
  • Berry Delicious
  • Kids love it!
Berry Nutritious
A 1 cup serving of fresh blueberries is an excellent source of Manganese, vitamin C, vitamin K and a good source of dietary fiber.

1 cup (125g) unbleached all purpose white flour
1 teaspoon (tsp) (4.6g) baking powder
1/4 tsp (1.5g) salt
zest of 1/2 lemon

2 eggs (100g)
1/4 cup (50g) plus 2 T (25g) granulated sugar
2 Tablespoons (T) (28g) unsalted butter (or soy margarine), melted
2 T (30ml) reduced fat milk (or soymilk)

Fruit filling
6 1/2 cups (962g) blueberries
1/3 cup (73g) brown sugar, packed
1-2 Tablespoons (T) (12.5-25g) granulated sugar (optional)*
1 T (15ml) lemon juice
zest of 1/2 lemon
1/3 cup (79ml) orange juice
1/2 tsp (1.3g) ground cinnamon
1/2 tsp (2.5ml) vanilla extract

American Flag toothpick
Putting it all together 
Preheat oven to 350° F (177° C) 

Prepare a 7x11 (2L) baking dish with a light non-stick spray or thin coating of butter, set aside.
  • Mix the dry ingredients in a bowl, set aside  
  • Rinse the fruit, drain in colander and pick off any stems
  • In a large bowl toss fruit with the brown sugar (reserve the 1-2 Tablespoons granulated sugar), juice, zest, cinnamon and vanilla. Pour into prepared baking dish and bake for 15 minutes. While the fruit is cooking, make the cobbler batter.
  • In a mixing bowl, whisk eggs and sugar, add the butter and milk - mix well to combine; then add the flour mixture, mixing just to combine.
* After taking the baking dish with blueberries out of the oven and before topping it with the cobbler batter, I like to sprinkle an additional Tablespoon or two of granulated sugar over the berries and gently stir it in
  • Using a small cookie scoop or spoon, place scoops of batter over the hot fruit leaving spaces for some fruit to show  
  • Bake 20-25 minutes or until the topping is golden brown. Cool on a cake rack
  • Add a flag to decorate for Memorial Day or Fourth of July  
  • Delicious served with a scoop of frozen vanilla yogurt or low-fat ice cream
    Eat a Rainbow of Fruits and Vegetables every day!
    GardenCuizine Nutrition Analysis: Calculated from USDA Nutrient values
    1 cup raw blueberries: Total Fat: 0.49g (0.7%DV), Sodium 1mg (0%DV), total dietary Fiber: 4g (14%DV), total Sugars 15g, Vitamin C: 14mg (24%DV), Vitamin K: 29mcg (36%DV), Manganese 0.50mg (25%DV)
    Percent Daily Value (%DV) is based on a 2000 calorie diet

    Related Links: 
    Fruits and Veggies, More Matters
    History of Memorial Day
    Jersey Blues by Diana Wind
    Copyright © 2010 Wind. All rights reserved. 

    Friday, May 28, 2010

    Let’s Move to fight Childhood Obesity

    First Lady’s Fancy Footwork 

    Mrs. Obama's contagious enthusiasm inspires Americans of all ages to get up and move. In fact, while you view the video, why not stand up and move around?   

    The First Lady kicked off the White House South Lawn Series on May 25, 2010, attracting nearly 100 local children and coaches to have fun and participate in sports and activities. Obama's clear message in the first of this series, was for children to get at least 60 minutes of activity a day and to spread the word to their families and friends to do the same.  

    I’ve never seen an American First Lady wearing sneakers and running and exercising. Her fancy footwork reminded me of PE class moves I did in grade-school, back in the days when there was always time made for kids' gym and fitness classes. 

    Exercise and Eating Right
    Last year the White House debuted the WH Kitchen Garden, bringing national attention to local fresh fruits, vegetables and gardening, and as Michelle Obama said, "...It helped us start a conversation about eating right..."  

    Eating right is one of the many things Registered Dietitians are able to help you do. The American Dietetic Association, with over 70,000 members, stands strongly behind First Lady Michelle Obama’s nationwide Let’s Move campaign to fight the childhood obesity epidemic.

    Related Links:
    Find a Registered Dietitian
    ADA Supports Michelle Obama's Childhood Obesity Initiative

    Let’s Move

    Let's Move Blog  Mrs. Obama Kicks Off the South Lawn Series by Melissa Blaustein 
    White House Garden 2009 Video

    Copyright © 2010 Wind. All rights reserved.

    Saturday, May 8, 2010

    GardenCuizine Recipe: Mother's Day Mango Mama

    Mother's Day
     Agave Sweetened
    Champagne "Mango Mama"
    ~ Low Fat, Low Sodium ~

    God bless our Mama, who is now in her late 70's. She worked all day today in our backyard garden. Back when Dad was alive, they both shared a memorable vacation in the Bahamas. To this day, Mom still remembers a drink they shared, called a Bahama Mama. 

    Since it is time for Mother's Day and Mom needed more energy to garden, and I was in need of revitalization from recently completing my Nutrition finals at Rutgers University, we concocted this special beverage that your Mom may enjoy too. This special nutritious, fresh fruit smoothie tastes:
    • Delicious
    • and is Energizing!
    Enjoy this quick and easy Mother's Day "Mango Mama" recipe. Actually, you don't even need to follow a recipe, since you can't go wrong in making fresh fruit smoothies. Simply blend together fresh fruit with some yogurt and enjoy!   

    We used Organic Valley brand pourable yogurt with live probiotics, inulin and agave nectar. If you can't find that brand, use your favorite vanilla yogurt (dairy or non-dairy). Also, if you can't find Champagne Mangos, you can use any variety of Mango.
    Putting it all together
    Serves: 4
    Yields: ~ 5 cups (1,037g)

    2 Champagne (Ataulfo) Mangos (or one regular Mango, 207g)
    1 small (101g) banana
    ~25 ounces (720mL) low-fat, pourable Organic Valley vanilla yogurt 
    1 Tablespoon (9g) brown sugar 
    • Peel and slice the mango and discard the pit. Peel one banana. Add the fresh fruit and the rest of the ingredients into to a blender and mix until smooth and creamy. Serve in your favorite fancy glasses (special for Mom) with sprigs of garden-fresh mint.
    Happy Mother's Day!
      GardenCuizine Nutrition Analysis: Calculated from USDA Nutrient values
      Excellent source: Vitamin C, Calcium and Riboflavin  

      Good source: Dietary Fiber, Protein, Potassium, Vitamins A, B6, and B12  
        Serving size 1/4 recipe (259g), Calories 185 (9%DV), Dietary Fiber 3.1g (12%DV), total Fat 2.1g ( 3%DV), total Omega-3 fatty acids ~ 26 mg, Protein 5.8g (12%DV), Vitamin A 712 IU (14%DV), Vitamin C 16.5 mg (28%DV), Vitamin D ~12 IU (~3%DV), Riboflavin .4mg (22%DV), Vitamin B6 .2mg (11%DV), Vitamin B12 .7mcg (11%DV), Calcium 233mg (23%DV), Potassium 463mg (13%DV), Sodium 66mg (3%DV)

        Percent Daily Values (%DV) are reference values for adults and children age 4 or older, and are based on a 2,000 calorie diet. Your personal daily values may be higher or lower based on your individual needs.  

        Related Links:  ADA Mango Nutrition Fact Sheet

        Photos and Blog post Copyright © 2010 Wind. All rights reserved.
        Nutritional data image courtesy of