Enjoy the Benefits of Our Blueberries!

We have had a good blueberry season this summer and hope that you have had a chance to pick some. We expect to be open once or twice a week through most of August.

If you're looking for a new way to enjoy your fresh picked berries, try this delicious blueberry salad! It includes nutrition superstars like kale, quinoa and blueberries (of course!). Did you know:

Kale may lower the risk of five types of cancers: bladder, breast, colon, ovary and prostate. It has also been shown to have detoxification properties making it a delicious part of detox diets -- simply chop, steam and add a squeeze of fresh lemon -- yum!

Blueberries have one of the highest levels of antioxidants of all fruits and are also a low calorie sweet treat- one cup of berries has only about 80 calories!

Ready to reap some of the benefits of these ingredients? In addition to our berries here at Blueberry Gardens, you can also order kale and other produce from the hoop house when available. To find out what veggies are available and to place an order, email: blueberrygardensproduce@gmail.com.

This quick and easy recipe is also wonderful because you can feel free to be creative and substitute different ingredients. Substitute baby chard, spinach and arugula for the greens and add different berries, fresh raspberries are also delicious! Happy cooking!

Kale, Blueberry and Quinoa Salad

From blog.katescarlata.com

4 cups finely sliced kale leaves (about 1 bunch or 10 big leaves;
I prefer Tuscan/Lacinato kale)

1/4 cup feta cheese (optional)

1 cup cooked quinoa

1 cup blueberries

Dressing: (I usually double the dressing)

3 Tablespoons orange juice (fresh squeezed from 1/2 of an orange)

1 Tablespoon olive oil

1 teaspoon orange zest (optional)

1 Tablespoon rice wine vinegar

1 teaspoon balsamic vinegar

Sea salt and pepper to taste

Gentle fold kale, feta, quinoa, and blueberries. Whisk dressing ingredients and pour over kale mixture.

Options: Try adding 1/4 cup chopped walnuts or pecans. Garbanzo beans are also a tasty addition to this dish.

 

Irene Czapary is a Registered Dietitian-Nutritionist (RDN) and Licensed Dietitian-Nutritionist (LDN) offering nutrition and wellness consultations at Blueberry Gardens. She completed a Bachelor's of Science in Dietetics at the University of Maryland and Master's of Science in Herbal Medicine at the Tai Sophia Institute (now Maryland University of Integrative Health) in Laurel, Maryland. She has completed the Commission on Dietetic Registration's Adult Weight Management certificate program and is a certified Intuitive Eating Counselor

Irene believes in the importance of nourishing the body with delicious, wholesome foods and works with her clients to create balance in their diets and overall lifestyle by setting realistic goals to establish sustainable change. Irene feels extremely grateful to be able to share her passion for cooking, nourishing eating and balanced living with her clients and her community.  

Irene offers a variety of services to support you on your journey to greater health and well-being. Wellness Packages include office sessions at Blueberry Gardens, Skype sessions, cooking classes. Home visits and/or grocery store tours can be customized to meet your needs. Irene also offers a complimentary 15 minute phone consultation to discuss your goals and which services may be right for you. To get started, email Irene at irenesnutrition@gmail.com. Mention this email for 15% off your first session!

 

Take Time for Yourself!  

Late summer focuses our attention on a return to routine activities and schedules. Don't lose yourself to the needs of others! Take some time for introspection and relaxation to build your inner peace. Upcoming special events at Blueberry Gardens can help you achieve your personal and professional objectives.

How do we bring ourselves into full awareness of the present moment? A day of practice, Beginner's Mind: Meeting the Present Moment with Joyful Awareness, will refresh and center participants and encourage methods to calm mental agitation leading to greater mindfulness. This one-day session is set for 8:45am to 3:30pm, Saturday, Aug. 15. The practitioners at Still Water Mindfulness Practice Center welcome those with all experience levels, including no meditation experience. Suggested donation: $40-$70. Info: 240-731-3732 or gklinger@verizon.net. Register: www.StillWaterMPC.org 

Allow expert guides to lead you to new perspectives in self-compassion, contentment and mindful awareness at a full-day retreat, Meditation, Yoga and Happiness. This day of immersion into meditation, contemplation and gentle yoga is set for 9:30am to 5:30pm, Saturday, Sept. 12. No experience in meditation or yoga is necessary. This retreat is perfect for anyone looking to regain inner peace and develop practices that nurture and maintain a mindful way of being. Cost: $105 early registration. Register: 301-384-1311 or hazel@lezahcoaching.com 

Zero Balancing is a hands-on body-mind system to enhance your health and well-being by balancing body energy through touch. Zero Balancing Founder Dr. Fritz Smith, MD, offers a four-day program introducing participants to Core Zero Balancing I, Nov. 20-23. Cost: $595 before Sept. 19. Info: Stan Fox 571-330-1805. Register: www.zerobalancing.com/professional_training/calendar_detail/instructor/2043 

Become a Certified Integrative Reflexologist in a weekend and spread a little more healing throughout the world! Learn the basic techniques of foot, hand and ear reflexology through the four-theory approach of structural alignment, zones, oriental meridians and proprioceptors. This three-day session is 9am to 6pm, Jan. 8-10 and is NCBTMB approved. Cost: $425 before Dec. 11. Register: www.traceyjmoon.com