Retail Dietitian Toolkit

Retail Dietitian Toolkit 1

The U.S. Highbush Blueberry Council has prepared this kit specifically for retail dietitians to help make it easy and fun to share information about blueberries, nature s little blue dynamos, with customers. Please feel free to print, share and customize any of the following materials for use in-store or online. For more information or to request the full kit in Spanish, please contact Joanne Tehrani, MPH, RD at: Joanne.Tehrani@padillacrt.com 2

Table of Contents Blueberries & Health A Summary...4 Blueberry Basics...5 Supermarket Tour Sheet...6 Kids Supermarket Tour Sheet...7 Kids Activity Sheets...8 Media Segment Guide...15 Social Media Tips...17 Recipes...19 3

Blueberries & Health - A Summary Don t let their miniature size fool you blueberries are proof that, when it comes to health benefits, good things really do come in small packages. Especially in small, blue ones! The health benefits of blueberries are even bigger than you might know. They re low in fat and have just 80 calories per cup. Blueberries are high in Vitamin C and manganese. Vitamin C is necessary for growth and development of tissues and promotes wound healing. 1 Manganese helps the body process cholesterol and nutrients such as carbohydrates and protein. 2 Blueberries are also a good source of dietary fiber. Dietary fiber may reduce the risk of heart disease and adds bulk to your diet, which may help you feel full faster. 3, 4 REFERENCES: 1. Medline Plus Database: Vitamin C 2. Medline Plus Database: Manganese 3. Medline Plus Database: Dietary Fiber 4. FDA Guidance for Industry: A Food Labeling Guide (11. Appendix C: Health Claims) 4

Blueberry Basics In addition to their sweet, delectable flavor and visual appeal, blueberries are jam-packed with good nutrition. They re a convenient little berry use them at home in baked goods, pancakes, salads, smoothies and sauces, or, simply rinse and eat no peeling, pitting or slicing needed! How to Buy Blueberries Fresh blueberries are available year-round. You can buy North American blueberries from April through October, and South American blueberries from November through March. The peak season for fresh blueberries runs from mid-june to mid-august. Like fresh blueberries, frozen, canned and dried are never out of season. When purchasing fresh blueberries, look for firm, plump, dry berries with smooth skins and a silvery sheen. Containers with juice stains indicate that the fruit may be bruised. How to Store Fresh Blueberries Refrigerate fresh blueberries as soon as you get them home, in their original plastic pack or in a covered bowl or storage container. Wash berries just before use. Use within 10 days of purchase. How to Freeze Blueberries The secret to successful freezing is to use berries that are unwashed and completely dry. Discard berries that look bruised or shriveled. Place the berries, still in their original plastic pack, in a re-sealable plastic bag. Or, transfer berries to freezer containers or resealable freezer bags. The berries will freeze individually and you can remove just the portion you need. Remember to rinse them before using. BLUEBERRY SERVING SUGGESTIONS Add blueberries to your favorite muffin recipe about 1 cup for each batch of 12 muffins. Gently stir in the blueberries at the end (unthawed, if frozen). Dot pancake batter with blueberries as soon as batter has been poured on the griddle. Layer blueberries with flavored yogurt and granola cereal in a tall glass. Sprinkle blueberries and chopped walnuts over dressed mixed salad greens. Serve blueberries with yogurt or a scoop of cottage cheese. 5

Color Your Cart: Supermarket Tour Sheet Shop for a Rainbow of Fruits and Vegetables BLUE/ PURPLE Can you find any blue and purple fruits and vegetables such as blueberries, raw eggplant and raw, chopped purple cabbage? These foods contain manganese. Manganese helps the body process cholesterol and nutrients such as carbohydrates and protein. 1 RED Make your cart glow with red fruits and vegetables such as red peppers, tomatoes and watermelon! Adding these nutritious red jewels to your cart means you are adding vitamins and minerals to your body that can reap health benefits. GREEN Go green and add green fruits and vegetables to your shopping list. Leafy green vegetables such as kale, spinach and broccoli contain Vitamin K. Vitamin K aids in blood clotting. 2 They also contain folate. Folate can help prevent birth defects if taken before and during pregnancy. 3 Studies show that people who eat a diet rich in fruits and vegetables live longer, healthier lives. By filling half of your plate with fruits and vegetables at every meal and snack you will be well on your way! A colorful plate starts with a colorful grocery cart. ORANGE Adding colorful orange fruits and vegetables such as sweet potatoes, oranges and peaches can help you get essential vitamins such as Vitamin A and Vitamin C. Vitamin A may help promote good vision. 4 Vitamin C is necessary for growth and development of tissues and promotes wound healing. 5 Vibrant orange fruits and vegetables also deliver potassium, a mineral that helps nerves and muscles communicate. 6 WHITE Even though white fruits and vegetables like onions, bananas, cauliflower, turnips, and potatoes don t have color, it doesn t mean they don t contain valuable compounds that benefit your health. Fill your cart with these nutrient rich foods. REFERENCES: 1. Medline Plus Database: Manganese 2. Medline Plus Database: Vitamin K 3. Medline Plus Database: Folate 4. Medline Plus Database: Vitamin A 5. Medline Plus Database: Vitamin C 6. Medline Plus Database: Potassium 6

Color Your Cart: Kids Supermarket Tour Sheet Do you want to have strong bones and grow to be strong and healthy? Putting colorful fruits and vegetables in your cart can help you get started. Don t forget that at least half of your plate should be filled with fruits and vegetables! Q: HOW MANY FRUITS AND VEGETABLES HAVE YOU EATEN TODAY? 1 2 3 4 STEP 1: Pick out a new recipe like these Blueberry Sparklers that use your favorite fruits or vegetables and make a shopping list. Have fun with color using your recipe! INGREDIENTS: 1 cup large fresh blueberries 1 cup white chocolate chips 1 teaspoon vegetable oil 2 tablespoons multi-color candy sprinkles INSTRUCTIONS: On each of 10 bamboo skewers (8 inches long), spear 8 blueberries. In a perfectly dry microwavable cup, stir chocolate chips and oil. Microwave on medium power 30 seconds; stir. Microwave 20-30 seconds longer; stir until the chocolate is smooth. Transfer melted chocolate to a resealable plastic bag. Snip a very small corner off the bottom of the bag. Drizzle the melted chocolate over the skewered blueberries and immediately roll lightly in sprinkles. QUICK NOTES: Yield: 10 skewers Per portion: 136 calories; 18 g carbohydrate; 7 g total fat; 6 g saturated fat;.4 g fiber STEP 3: You ve found the fruit for your recipe, but you will still need more fruits and vegetables to help reach your daily recommended intake. Find a fruit or vegetable in each of the five food groups below and check off the ones you find. Q: DID YOU PICK OUT SOMETHING THAT YOU VE NEVER TRIED? STEP 4: Now that you ve colored your cart, have fun at home filling half of your plate with colorful fruits and vegetables! STEP 2: Help your caregiver fill up your grocery cart with items you need for your recipe. Q: WHAT FRUITS OR VEGETABLES ARE IN YOUR CART? red orange yellow green blue p u rp le 7

Kids Activity Sheets

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Media Segment Guide Get fresh and healthy ideas for your next media segment or in-store demonstration, and encourage your consumers to color their carts to improve their health. Color Your Cart INTRODUCTION: In addition to providing essential vitamins, minerals and fiber, research has found a diet rich in fruits and vegetables may even help you live longer. A recent study done in England reviewed the diets of over 65,000 adults aged 35 years or older from 2001 2008. Data from the survey was linked to UK mortality data up to the first quarter of 2013. The study showed an inverse association between fruit and vegetable consumption and mortality, with benefits seen in up to 7+ portions per day.1 Further investigations into the effects of different types of fruit and vegetables are warranted. One way to improve your diet is to fill half your plate or bowl with fruits and/or vegetables. Aim to do this for at least two meals a day, and enjoy fruit and vegetable snacks, too. Have fun eating all the colors of the rainbow! The more colors you eat, the more nutrients you get. The first step to getting more fruits and vegetables on your plate is getting them in your grocery cart. Here are some tips, organized by meal, for the best ways to color your cart: SUGGESTED PROPS: Colorful fruits and vegetables, suggested recipes, colored placemats, plates, utensils or fabrics Breakfast TIP: Start your day right by going blue for breakfast! Blueberries are a great way to help kids get a nutrient boost that will help keep them alert in the classroom and active on the field. COLORS: blue FEATURED RECIPE (see recipe section for full recipe): Berry Blue Smoothie This easy fruit smoothie recipe has 2 whole servings of blueberries, 7 grams of fiber, and is perfect for mornings when you re on the go. BERRY BLUE SMOOTHIE 15

Media Segment Guide Lunch TIP: Colorful fruits and vegetables are filled with fiber. This can help you feel fuller longer, which may help you keep your weight in check so think of your plate as a canvas and choose as many hues as you can! COLORS: blue, green, yellow, red FEATURED RECIPE (see recipe section for full recipe): Blueberry, Watermelon and Walnut Salad This recipe is sweet, delicious and full of fiber! It also helps you get blues, greens, yellows and reds into your shopping cart. BLUEBERRY, WATERMELON AND WALNUT SALAD Dinner TIP: Dinner is the perfect meal to pack in colorful fruits and veggies for the whole family, and the more you serve, the more they are likely to eat. COLORS: blue, green, red FEATURED RECIPE (see recipe section for full recipe): Grilled Salmon Flatbreads with Fresh Blueberry Salsa This simple recipe is easy to make and fun to eat, while delivering an array of colors! Want even more color in your cart? Serve this dish with roasted sweet potatoes or yellow squash. GRILLED SALMON FLATBREADS WITH FRESH BLUEBERRY SALSA Snacks TIP: To get your kids to learn to love fruits and vegetables, set a good example! Spend snack and mealtimes together, and give yourself a goal to include a wide range of colorful foods in your own diet. COLORS: red, yellow, blue RECIPE (see recipe section for full recipe): Fruit Kebabs with Blueberry Dip This recipe makes a great snack or dessert. You can add other fruit to the kebabs for even more color any way you slice it, it s an easy and fun way to help kids reach their daily recommended amount of fruits and vegetables. FRUIT KEBABS WITH BLUEBERRY DIP REFERENCES: 1. Oyebode, O., Gordon-Dseagu, V., Walker, A., & Mindell, J. S. (2014). Fruit and vegetable consumption and all-cause, cancer and CVD mortality: analysis of Health Survey for England data. Journal of epidemiology and community health, jech-2013. 16

Social Media - Tips Below are samples of Blueberry Twitter, Facebook and Pinterest posts you can use on your store s social media channels. Don t forget to link to blueberry s social pages! SOCIAL MEDIA POST IDEAS Just a handful of blueberries can help you meet your daily fiber requirement. @blueberry411, http://tinyurl.com/7lrqare Check out the scoop on blueberry nutrition: http://tinyurl.com/7lrqare Buying fresh blueberries? Look for firm, plump, dry berries w/smooth skins and a silvery sheen. @blueberry411, @blueberry411 Blueberries BlueberryLife http://tinyurl.com/mf8zdz4 Color your cart blue with 80 kcal/cup blueberries, filled w/fiber, Vitamin C & manganese. @blueberry411, http://tinyurl.com/7lrqare Blueberries are available all year round! Choose fresh or frozen @blueberry411 17

Social Media - Images Feel free to use these colorful images to post to your store s Pinterest boards, social media pages or newsletter/blogs. 18

Recipes

All-American Chicken Blueberry Salad Platter Ingredients 1 3 cup bottled vinaigrette dressing 1 tablespoon orange marmalade 1 tablespoon reduced fat mayonnaise 2 cups ½-inch cubes cooked chicken breast 2 cups blueberries ½ cup ½-inch cubes red bell pepper 2 small scallions, sliced (about 3 tablespoons) Salt and ground black pepper 4 large slices whole grain country bread 4 slices (¾-inch thick) iceberg lettuce (cut crosswise through center of head) 8 to 12 thin crosswise slices tomato Instructions In a large bowl, combine vinaigrette, marmalade, and mayonnaise Set aside 2 tablespoons Stir chicken, blueberries, red pepper, and scallions into remaining dressing in the bowl Add salt and pepper to taste Place one slice toast on each of 4 dinner plates Divide salad onto toast Arrange lettuce and tomatoes beside sandwich and drizzle with reserved dressing Quick Notes Per Portion: Calories: 410, Protein: 32 g, Carbohydrate: 36 g, Fat: 16 g, Fiber: 6 g, Calories from Fat: 34% Number of servings (yield): 4 20

Berry Blue Smoothie Ingredients 2 cups fresh or slightly thawed frozen blueberries 1 container (8 ounces) lowfat vanilla yogurt 1 can (6 ounces) unsweetened pineapple juice 3 tablespoons honey 1 ½ cups ice cubes (about 16 cubes) Instructions In the container of an electric blender container, place blueberries, yogurt, milk, pineapple juice and honey whirl until smooth Add ice cubes, a few at a time, whirl until finely crushed Serve immediately Quick Notes Yield: 4 portions about 5 cups Per Serving: 200 calories, 5 grams protein, 3 grams fat, 40 grams carbohydrate 21

Blueberry, Watermelon and Walnut Salad Ingredients 1/4 cup lime juice 1/4 cup olive oil 2 tablespoons honey 1/2 teaspoon salt 1/4 teaspoon ground black pepper 2 cups seedless watermelon, cubed 1 cup fresh blueberries 1 cup California walnuts, chopped 1 yellow bell pepper, cut in bite-size pieces 6 cups mixed baby greens 4 skinless, boneless chicken breast halves (about 6 oz. each), grilled or sautéed until cooked through (see note, below) Instructions Preheat oven to 350 F and spread walnuts in one layer on baking sheet. Bake until just toasted and aromatic, about 8 minutes; remove and let cool. To prepare vinaigrette, in a small bowl, whisk together lime juice, oil, honey, salt and pepper. For the salad, in a medium bowl, combine watermelon, blueberries, walnuts and bell pepper; add half of the vinaigrette; toss to coat. In a large bowl, toss greens with remaining vinaigrette. Divide greens among 4 plates; top with fruit and walnut mixture. Slice each chicken breast diagonally and serve with the salad. Quick Notes Note: If desired, make a double recipe of the vinaigrette, and use half of it for marinating the chicken before cooking. Discard any vinaigrette used for marinating. Number of servings (yield): 4 Calories: 570, Fat: 34g, Protein: 40g, Fat: 34g, Protein: 40g 22

Blueberry Sparklers Ingredients 1 cup large fresh blueberries 1 cup white chocolate chips 1 teaspoon vegetable oil 2 tablespoons multi-color candy sprinkles Instructions On each of 10 bamboo skewers (8 inches long), spear 8 blueberries. In a perfectly dry microwavable cup, stir chocolate chips and oil. Microwave on medium power 30 seconds; stir. Microwave 20-30 seconds longer; stir until the chocolate is smooth. Transfer melted chocolate to a resealable plastic bag. Snip a very small corner off the bottom of the bag. Drizzle the melted chocolate over the skewered blueberries and immediately roll lightly in sprinkles. Quick Notes Yield: 10 skewers Per portion: 136 calories; 18 g carbohydrate; 7 g total fat; 6 g saturated fat;.4 g fiber 23

Grilled Salmon Flatbreads with Fresh Blueberry Salsa Ingredients Spice Blend (recipe below) 1 garlic clove, minced 2 skinless salmon fillets (8 ounces each) 4 pita breads 1 cup fresh blueberries 1/2 avocado, diced 1/3 cup chopped cilantro 1/4 cup diced red onion 1 tablespoon minced jalapeño 1 teaspoon lime zest 3 tablespoons lime juice 2 tablespoons olive oil, divided 1 bunch watercress, trimmed (about 2 cups) Instructions Spice Blend: In a small bowl, stir together 1 teaspoon each ground spices: coriander, cumin, fennel seed, cardamom and mustard seed; 1/2 teaspoon salt and 1/4 teaspoon black pepper. Heat grill or grill pan to medium-high. Sprinkle 4 teaspoons of the spice blend and the garlic on both sides of salmon; grill just until opaque in center, about 4 minutes per side. With 2 forks, flake the salmon. Grill the pita until toasted, about 30 seconds per side; place on 4 plates. In a medium bowl, toss the blueberries, avocado, cilantro, onion, jalapeño, lime zest and 1 teaspoon of the remaining spice blend with the lime juice and oil. Top pitas with watercress, salmon and blueberry salsa, dividing evenly. Quick Notes Number of servings (yield): 4 portions 24

Fruit Kebabs with Blueberry Dip Ingredients 3 cups fresh blueberries, divided 1 3 cup light cream cheese 2 tablespoons apricot preserves 2 cups watermelon or pineapple 2 apples, cored and cut into 24 pieces Instructions In the container of a food processor or blender place 2 cups of the blueberries, cream cheese and preserves Whirl until smooth Remove to a serving bowl, cover and refrigerate until serving On 24 (10-inch) bamboo skewers, alternate remaining blueberries with watermelon and apple pieces Serve the kebabs with the blueberry dip Quick Notes YIELD: 24 kebabs and 2 cups dip 25

Blueberry Party Mix Ingredients 1 cup dried blueberries 1 cup chopped walnuts 1 cup thin pretzels, broken 1 cup granola or other cereal Instructions In a large bowl, combine the blueberries, walnuts, pretzels and granola Store in an airtight container Best if used within a week Quick Notes Yield: 4 cups 26

Pink Blueberry Lemonade Ingredients 1 3 cup sugar 1-¼ cups fresh blueberries, divided 1 3 cup lemon juice Instructions In 1 quart glass measuring cup, combine sugar, 2 tablespoons of the blueberries and ½ cup water Microwave on high until hot, about 1 minute Stir until sugar dissolves Add lemon juice and enough water to make 1 quart Chill Fill tall glasses with ice cubes, add chilled blueberry mixture and remaining berries, dividing equally Garnish with lemon slices if desired TO MAKE BLUEBERRY ICE CUBES Place 3 berries in each of 12 ice cube cups Fill with water and freeze 36 berries equals about ¼ cup Quick Notes Yield: 1 quart (4 one-cup servings) Number of servings (yield): 4 27

Retail Dietitian Toolkit littlebluedynamos.com 28