Wild blueberries and walnuts: a "Smart" food pairing

Did you know that eating walnuts and wild blueberries together significantly increases their brain health benefits versus eating each one separately? This is called food synergy. Food synergy occurs when the components or nutrients in different foods work together in a way that is more powerful than their effects would be if eaten separately. Nutrients work together in the body. Different foods contain different nutrients. Combining foods containing nutrients which work together results in a more powerful effect on our health. Thus, eating blueberries with walnuts for brain health is not one plus one equals two. It's one plus one equals three. That's food synergy at work. ALA omega-3 fats in walnuts protect neuronsAmong nuts, walnuts are the richest source of ALA-omega 3 fatty acids. Daily eating 1.5 ounces of walnuts lowers harmful LDL cholesterol. This reduces the risk of heart disease, strokes, vascular dementia and Alzheimer's disease. Most importantly, walnut's ALA omega-3 fats maintain and protect the cell membranes of the neurons in the brain. This improves the communication between neurons, including the neurons in the hippocampus, which is responsible for memory. Studies suggest that walnuts also may increase the growth of new brain cells (neurogenesis) to improve memory and learning capacity. In addition, walnuts are rich in polyphenols and vitamin E (both antioxidants). These help the brain's neurons fight off harmful oxidation. And finally, the fat in walnuts increases the absorption of blueberries' antioxidant called anthocyanins. Walnut's fat increases blueberry's brain benefitsThe interaction of multiple nutrients or compounds (such as fat) in foods significantly affects their absorption. Blueberries, especially small wild blueberries, are the richest source of anthocyanins.Anthocyanins are the powerful antioxidants/anti-inflammatory compounds in the dark blue skin of blueberries. (Since wild blueberries are smaller, they contain more skin per cup of berries. Thus, they deliver twice as much anthocyanins as larger cultivated blueberries.) Anthocyanins have been proven to greatly improve both heart and brain health. Healthy fats, such as the fats in walnuts, increase the absorption and effectiveness of anthocyanins in the body. This results in a higher serum concentration of anthocyanins –increasing their improvement of brain and heart health. Brain benefitsTo summarize, researchers state: eating wild blueberries and walnuts together may support long-term cognitive health, improve memory and maintain a sharper focus. From cell protection to cell function (of brain cells), brain performance is set to improve because of food pairing. The suggested daily intake is one-half cup of wild blueberries with five to six walnuts. Blueberry Shopping/preparation tipsTo get the most anthocyanin antioxidants in blueberries, always choose the wild blueberries. As previously stated, they contain twice the antioxidants as the larger cultivated blueberries.Find wild blueberries in the freezer case in bags clearly labeled "wild blueberries." Heat destroys blueberries' anthocyanins. So, eat them uncooked (raw) versus cooked in pies, muffins, etc. My favorite way to enjoy wild blueberries is atop plain Greek yogurt with a sprinkle of sugar or a drizzle of honey. Then, top with a few chopped walnuts. It's a delicious way to start the day. It also makes a simple dessert or snack. My husband enjoys wild blueberries atop a spinach/kale salad. (See Ed's brain boosting salad recipe.) With fresh grated Parmesan cheese, it's a simply delicious salad—and colorful to behold. Walnut tipsI have known some people to remove the brown skin on walnuts before eating. Newer research shows that about 90 percent of the health-giving polyphenols (antioxidants/anti-inflammatory compounds) in walnuts are in walnut's brownish skin. So, leave the skin on walnuts. If some of it is in the bag of walnuts, spoon it onto your yogurt, salad or to whatever food you are adding walnuts. Try some of the many ways to pair walnuts and blueberries and discover just how delicious it can be. Suggested ways to pair Wild blueberries and walnuts-Serve atop plain, vanilla or lower sugar blueberry Greek yogurt(If using plain Greek yogurt, add a drizzle of honey or sprinkle of sugar with the wild blueberries, then top with chopped walnuts.)-Top cooked oatmeal with thawed wild blueberries, chopped walnuts and a little brown sugar.-Make breakfast quinoa (cooked with half milk and half water, vanilla extract and cinnamon) topped with blueberries and chopped walnuts-Spread vanilla yogurt on waffles then top with wild blueberries and crunchy walnuts-Add blueberries and walnuts to any unsweetened/low sugar cereal such as Shredded Wheat or Kashi cinnamon Harvest.-Top a green garden salad with wild blueberries, walnuts and shredded Parmesan cheese-Make a blueberry-nut cluster-Make a frozen chocolate covered blueberry and yogurt cluster-Top tapioca or vanilla pudding with berries and a few chopped walnuts. Ed's wild blueberry-walnut brain boosting salad1 small bowl of pre washed baby spinach and chopped, massaged* kale mixture(Or, just kale or baby spinach, your preference)¼ cup thawed wild blueberries6 chopped walnutsAbout 3 tablespoons shredded Parmesan cheeseDressing of your choice(Ed likes reduced fat ranch dressing. Or, try your favorite vinaigrette.) Remove stems from baby spinach if desired, and chop into small pieces. (Chopping breaks down the cell walls of spinach to release its nutrients for better absorption.)If using kale, wash and remove leaves from the center stem. Discard center stem. Then massage kale. This reduces the bitterness and softens kale. Don't skip this step. Top greens with thawed wild blueberries, chopped walnuts and shredded Parmesan cheese.Then add dressing of your choice. (Ed likes light ranch dressing.)Makes: 1 servingSOURCE: Ed Molnar, my husband Blueberry walnut clusters80 grams or about ½ cup wild blueberries, thawed overnight in fridge, drained and patted dry75 grams or about ½ cup chopped walnuts130 grams (about 4.5 ounces) or ¾ cup dark chocolate, finely chopped1 tablespoon oil1 pinch salt Place frozen wild blueberries in a covered container in the refrigerator overnight to thaw.Line a small baking sheet with wax paper or parchment paper. Set aside. Remove thawed blueberries from the container using a fork to drain blueberries from any liquid in the container. Place a triple layer of paper towels in a medium sized bowl. Pour blueberries into paper towels and pat dry with another paper towel. Holding onto paper towels under berries, dump berries out of paper towels into the bowl. Chop walnuts. Add nuts to the bowl with berries. Gently mix with a tablespoon. Set aside. Finely chop dark chocolate and place into a microwave safe bowl. Melt on high for about 30 seconds, stir with a fork. Then microwave in 10 second intervals until almost melted. Stir vigorously to finish melting. (Or melt chocolate over simmering water on the top of a double boiler.) Stir in oil and a pinch of salt. Mix well. (The oil gives the chocolate a smoother finish to the clusters with a pretty glossy appearance.) Place a tablespoon of the blueberry-walnut mixture into the chocolate. Remove mixture with a fork, shaking off excess chocolate. Place chocolate coated blueberry walnut clusters onto the lined baking sheet. Repeat until all the blueberry-walnut mixture is coated with chocolate to form clusters. Refrigerate till hard. Clusters will harden in a few minutes. Then enjoy!Personal note: These are absolutely delicious. I used Ghirardelli 60% dark chocolate.Makes: 8 to 10 clustersSOURCE: Manuela Zangara at www.manusmenu.com with modifications by Phyllis Molnar