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/

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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Nutritional Coaching by Julia Howard

For the past two months I have worked with the JKC team and have never felt better! In addition to a personal fitness plan, JKC’s holistic nutritionist, Julia, worked with me and around my busy schedule to educate me on healthier food options and meal planning. I maintain a daily food log which Julia reviews and provides feedback on and we also have weekly chats to discuss my nutritional goals and potential improvement areas. Julia also helped me to identify and work around dietary constraints which have caused digestion issues for years!

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