July 15, 2007
The rich juicy blueberries of the tundra will begin arriving this month. (YKHC file photo)
The Gift of Tundra Berries
by Annette Coyle, RD LD, Clinical Diabetes Educator
Salmonberries, blueberries, nagoon berries, crowberries, cranberries! Soon it will be time to gather these delicious gifts from the soft and fragrant tundra.
Gathering berries from the tundra provides us with many positive things-a reminder to be grateful for the bounty of our earth, an opportunity to breathe the fresh air and to exercise our bodies, to visit with friends and family while we gather or perhaps the chance to be alone away from the hustle and bustle of daily life. It is also a gift to enjoy the incredible tapestry of the tundra-texture, form, color and fragrance.
We return with our bucket of berries ready to be used in different ways. Berries are delicious eaten alone or added to a variety of foods. They can be added to muffins, quick breads, pancakes, hot or cold cereal, pudding, cottage cheese and salads. And, we know that akutaq just wouldn't be akutaq without berries!
Berries can be used right away or frozen for later use. To prevent them from freezing in an unusable clump, spread the berries in a single layer on a cookie sheet and place them in the freezer. When the berries are frozen individually, place them in a ziplock bag or freezer container. You can easily take out just the amount you need.
Berries are delicious. They are also low in calories and a great source of vitamins. However, they are high in natural sugars, so individuals with diabetes may need to limit themselves to a ½ cup serving with a meal or snack.
For individuals with diabetes, using a sugar substitute to make akutaq is suggested. Experiment with substituting yogurt, mashed potatoes, cottage cheese, or ricotta cheese for part of the shortening in your favorite akutaq recipe to make it lower in fat.
I found many intriguing blueberry recipes at the following two websites: www.blueberry.org and www.bcblueberry.com. Check them out. You may just find some new ways to use the berries that you gather.
