summer blueberries

Blueberries-In-PackBe sure to eat of plenty of blueberries this summer!   Blueberries are packed with fiber, manganese, copper, vitamin C & vitamin K, along with the amazing anti-oxidant anthocyanin.  Anthocyanin has been shown to boost brain health and may reduce risk for dementia and Alzheimer’s.

Support your local farmer and purchase blueberries at a farm stand which is easy to do since Hammonton, N.J. is considered the blueberry capital of the world. For the ultimate tasty experience go straight to the farm and pick fresh blueberries.  Blueberry picking season begins in June and typically ends late July.

Ideas for adding blueberries during the day:

  • Bring to work as a snack
  • Smother morning steel-cut oatmeal
  • Add to homemade whole wheat pancakes 
  • Create a fruit salad such as blueberries, strawberries & white nectarines)
  • Toss in a frozen smoothie with a banana 
Blueberry Bush

Blueberry Bush ast B & B Farms, Galloway, NJ


flaxseed meal for egg substitute

flaxseed meal for egg substitute

Flaxseed meal is an excellent substitute for eggs in baked goods. Recently, I was making whole grain banana and pumpkin bread for holiday gifts and was out of eggs.  I subsituted flaxseed meal for the eggs and it was delicious and ended up being 100% vegan too.  flax-seed-egg-replacer-2

For each egg, combine  1 tablespoon flaxseed meal in 3 tablespoons of water, mix and allow to sit for about  5 minutes until thickens. Add to recipe for an egg substitute.

Bob’s Red Mill flaxseed meal is one of my favorites.  Available at health food stores, Trader Joe’s, Whole Foods and most grocery stores. Be sure to refrigerate once packaged is open.

red bliss potato as a snack?

red bliss potato as a snack?

One of my favorite snacks are red bliss potatoes.  I bring one to work to snack on and will often heat one up at home to munch on too.  I eat them cold and hot, depending on where I am.  During the day, when I am working and short on time, I will eat the potato cold and plain and it is very filling and tasty! But there is nothing like a hot potato, steaming, with a little salt and pepper!  Both hearty and satisfying at the same time.

I often hear my clients voice that they do not eat potatoes and “know” they are bad for you.  This is simply untrue.  Potatoes have been blacklisted as an awful carbohydrate, but yet they offer so much………………..

9 Perks of a Potato:  farm potatoes

35 % Vitamin C for the day

6% Iron for the day

2% Calcium for the day 

4 grams of protein (8% of most women’s protein needs for the day & 7 % of men’s)

3-4 grams of fiber (about 13% of fiber for the day)

Hardly any sodium


Grown on a farm versus created in a factory 


Interestingly, the same clients will choose to eat a granola bar with 3 -4 Tablespoons of added sugar and over 10 ingredients, but will look at me like I have 3 heads when I suggest eating potatoes (hahaha).

Cooking a potato is simple, just pierce with fork and microwave for 3-4 minutes and or better yet, if have more time dice and boil or steam and enjoy!

3 heads cooking