By Julia Howard, MPH, RHN

Partridgeberries!

How lucky are Newfoundlanders to have these ruby red gems practically at our doorsteps?

Known as lingonberries on the mainland, partridgeberries are typically ready to be picked in early fall and may even last through the winter under the snow. Find them in acidic soil near barrens or coastal areas. 

If you can figure out a way to enjoy these tart little berries (e.g., muffins, pancakes, smoothies, or sauces), you will be rewarded with their health promoting effects.

Health Promoting Effects of Partridgeberries

One study, found that women who ate partridgeberries (as either a puree or a juice) along with sucrose (sugar) actually experienced lower blood sugar and insulin levels immediately after the meal compared to when they consumed only sucrose in water. The women also experienced a reduced drop in blood sugar one to two hours later.

Another study in men found that the intake of partridgeberry powder reduced the elevated blood sugar effects of eating added sugar by slowing the absorption and digestion of sucrose. 

The positive effects of partridgeberries may be attributed to their fibre and/or their polyphenol content which stabilize blood sugar and reduce oxidative stress.

In addition, studies in mice point to positive effects of partridgeberries on gut health and liver bile acid gene expression. One study found preventive effects on atherosclerosis when mice genetically prone to atherosclerosis were fed a high fat diet. In particular, the study found that the intake of partridgeberries increased gut bacteria associated with healthy gut mucosa and lowered levels of inflammation.

High-Fibre, Wholegrain Muffins

Oftentimes, we take these beautiful, whole food ingredients and combine them with heavily refined flours and sugars in baked goods but it doesn’t always have to be this way!

Check out this Gluten-Free Partridgeberry Orange Muffin Recipe for a nutritious, high- fibre way to introduce partridgeberries into your diet.

Gluten-Free Partridgeberry Orange Flax Muffins

Dry Ingredients

  • 1.5 cups brown rice flour
  • 2/3 cups ground flax seed
  • 1 heaping tsp cinnamon
  • 1 tsp salt
  • 1 tsp baking powder
  • ½ tsp baking soda
  • 1 cup partridgeberries
  • 1/2 cup orange pieces, chopped 
  • 1 tsp orange zest

Wet Ingredients

  • 2 eggs
  • ½ cup coconut oil melted
  • 2 tsp vanilla extract
  • 1 cup unsweetened apple sauce
  • ½ cup maple syrup

Directions

  • Preheat oven to 350 degrees Fahrenheit
  • Mix together all dry ingredients in a bowl except berries, oranges, and zest
  • Whisk together wet ingredients in a separate bowl
  • Add dry ingredients to wet ingredients and stir well 
  • Fold in berries, oranges, and zest  
  • Spoon batter into muffin tin and bake for approximately 35 minutes
  • Makes 12 muffins

Enjoy!

Thanks for reading,

~Julia 

Want to make the shift to healthier eating? We offer nutrition coaching!

Julia Howard - Nutritionist

Sources

https://pubmed.ncbi.nlm.nih.gov/27170557/

https://pubmed.ncbi.nlm.nih.gov/22854401/

https://pubmed.ncbi.nlm.nih.gov/27125264/

https://pubmed.ncbi.nlm.nih.gov/26890232/

https://pubmed.ncbi.nlm.nih.gov/22901554/https://pubmed.ncbi.nlm.nih.gov/23365108/

JKC was recommended to me by my good friend Casidhe Dyke. Cas had been training with JKC for a while, and both he and his father had seen great results from the personal training that Jon and Thomas were giving them. I was and still am primarily a triathlete and I’ve always struggled with injuries. I was talking to Cas about incorporating more strength training in my program to try and prevent injuries going forward and Cas suggested that I give JKC a try. I reached out to Jon not long after, and the rest is history! After working with Jon and Thomas for a few months, I was getting stronger, faster, and most importantly, I was staying injury-free. I ended up being able to train the whole season without significant injury and posted a personal best at Ironman Copenhagen in 2018. A big part of that was due to the strength training and coaching I received at JKC.

I’ve always been a gym rat, but was getting tired of the same ol’ routine. My better half was attending JKC and encouraged me to try it out. My favourite part of JKC is that is isn’t a gym – it’s a community. Jon and Thomas are awesome, and I love that every time I go I know who’s working out with me and we can socialize while working on our health. Everyone is supportive, encouraging and genuinely looks out for one another. It’s an upbeat and positive experience and I can honestly say that I look forward to each and every workout.

I am 62 years young and I started training with Jon in 2013. I originally came to join JKC as a recommendation from other family members that were onboard with Jon. Their enthusiasm for the gym experience was quite evident.  I was not to be outdone, so I decided to join as well. JKC, in my mind, certainly stands out from the crowd. I feel it’s a combination of the skill and passion the coaches have for their job and their clients. Each client is treated with the upmost respect and given time to explore their fitness journey without any pressure. JKC is certainly not a cookie cutter gym.The coaches customize your fitness program to suit your needs and your fitness level. This certainly makes sense because no two clients are alike.  This is where JKC excels! Jon, Thomas, and Craig keep the atmosphere at the gym light, but productive. A great combination that obviously works and makes the clients want to come back. Lastly, the camaraderie at the gym is everything. Meeting likeminded people who make you feel you are not alone in your fitness journey is everything.

JKC is different from other gyms/fitness regimes I have tried in the past because of my level of comfort with the facility and other JKC clients and the amount of knowledge both Jon and Thomas demonstrate through personal attention to form, core development and overall strength is outstanding. JKC is by far the best training hands on attention that I’ve experienced period and I have experienced many over a lifetime of activity and playing various sports. The facility has everything you require plus, as you will learn there are many ways to use every piece of equipment and Jon and Thomas are very creative! There are many age groups and professions who attend this gym from elite athlete’s to the rest of us and the casual but focused atmosphere in the gym makes each visit interesting, friendly and challenging at all levels.

I heard somewhere that achieving your health goals is determined largely by what you do in the kitchen. I am grateful to have found Julia who brought direction and accountability to this most important piece for me. Having Julia in my corner has brought me confidence and certainty that I am on my way to achieving my goals. I highly recommend her if you are serious about making a change and feeling better about your health.

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