Submitted by Nancy Anderson
What better way to get your kids to eat more fruits and vegetables, than to have them pick their own. Not from the grocery store shelf, but straight from the farm! I came across a great U-Pick farm a few years ago, when my then 16, 13, and 7 year-olds needed a change of scenery and something to do on an otherwise boring day in July. Armed with little white buckets, we took to the fields, each of us staking out our territory with hopes of raking in the mother load of blueberries. (We’re a naturally competitive bunch.)
I’m not going to lie…it was hot! (Dress accordingly and bring a hat, sunscreen and bug spray.) But nothing is more satisfying than getting in touch with your primal gathering instincts and bringing home a trunk full of sweet and juicy blueberries. The kids had a great time, not just picking (and eating) blueberries, but playing with the animals that roamed around and even picking a few vegetables from the vegetable garden. We’ve been back several times since.
Blueberries are in peak season, so it’s a great time to pick them. They are considered a “superfood.” Rich in disease-fighting antioxidants, vitamin C, and manganese, blueberries may play a role in cardiovascular and brain health, as well as thwarting cancer and diabetes. One cup of blueberries contains 80 calories and 5 grams of fiber, 20% of your daily fiber needs.
For a sweet treat, try this Blueberry Coffee Cake recipe. I usually substitute fresh blueberries, but frozen work well too.
For a list of U-Pick farms by county, go to walterreeves.com or pickyourown.org. We have visited Dacula Briar Patch several times and loved it!
Blueberry Coffee Cake
From Southern Living
Ingredients:
- 1 large egg
- ½ cup nonfat milk
- ½ cup plain nonfat yogurt
- 3 tbsp vegetable oil
- 2 cups all-purpose flour
- ½ cup granulated sugar
- 4 tsp. baking powder
- ½ tsp. salt
- 1 ½ cups blueberries
- 1 Tbsp. all-purpose flour
- 2 Tbsp. turbinado sugar
- 2 Tbsp. sliced almonds
- ¼ tsp. ground cinnamon
Preparation:
- Preheat oven to 400° F. Whisk together first 4 ingredients in a large bowl.
- Sift together flour and next 3 ingredients in another bowl. Stir flour mixture into egg mixture just until dry ingredients are moistened.
- Toss 1 ¼ cups blueberries in 1 Tbsp. flour; fold into batter. Pour into a lightly greased 9-inch springform pan. Sprinkle with remaining ¼ cup blueberries.
- Stir together 2 Tbsp. turbinado sugar, sliced almonds, and cinnamon; sprinkle over batter.
- Bake at 400° for 25-30 minutes or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack 15 minutes; remove sides of pan.
Yields 10 servings
Nutrition Information Per Serving: 176 calories; 30 g carbohydrate; 5 g fat; 5 g protein; 278 g sodium.
Nancy Anderson, MPH, RD, LD is a registered dietitian at Nutrifit, Sport, Therapy, Inc. She works with individuals and families to make healthy eating a way of life.
