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/

My initial goal was to find qualified personal training services in a personalized small gym setting. I have never been a fan of large gyms. JKC offers a friendly, happy gym experience that motivates me to strive for bigger and better results every week. Jon, Thomas and Craig are genuinely talented and always excited to celebrate everyone’s success.

I have a passion for challenging myself to achieve or beat goals. My favourite memories take me back to greater wins than I ever imagined with deadlifts and after a lot of determination and hard work, being able to do multiple chin-ups. Training at JKC has been one of the best experiences of my life – thank you for your commitment to helping me stay fit!!💪🏼😅

I chose JKC because I row/coach teams in the St. John’s Regatta and was looking to add strength training to our program. My wife is also running friends with Julia, so I got to meet Jon a few times and heard lots of good things. I like JKC over other gyms because of the level coaching I receive and the gym atmosphere. The energy in the gym helps me through the tough workouts.

lisa jumping onto a box

JKC was recommended to me by a fellow runner. I was experiencing injuries, and feeling weak and fragile. When I started with JKC, Jon asked me about my goals and my focus. I wanted to concentrate specifically on running, and preventing injury. Jon developed a program for me that has enabled me to focus on my form and strength and has been flexible enough to enable me to train for many different races. I have been training with JKC for six years, and during that time I have enjoyed Jon and Thomas’s expertise in a very warm and supportive atmosphere.

I am turning 67 next month and I started my journey with JKC in 2018. Seven years ago I experienced significant foot pain which had a negative impact on my day to day activities. I learned that issues in other parts of the body need to be addressed to achieve a positive result. My doctor (Dr. Jessica Wade) suggested, along with some other therapies, that I could  benefit from the conditioning JKC had to offer. I previously had not trained in any gym. I observed how many gyms operated and had a sense that JKC would be more my style: training in a small group setting, having such personal attention, and a program meeting my specific needs is fantastic! I love the atmosphere at the gym. Everyone is accepted and you feel supported and comfortable.

I was looking for something to augment my 20+ year yoga practice with a focus on strength conditioning. I am friend’s with Jon’s sister in-law and over the years always heard great things about JKC, especially with respect to the top quality trainers they have and programs they run. After talking to Jon about my goals, and hearing his thoughts on a training plan, I knew that this was going to be an awesome experience … and it sure has been. JKC stands out from other gyms because of the attention to detail, the high quality of the staff and the facilities. Also, the amazing people that train there. And no one posing and taking selfies. I’m 41 years old and I started in Dec 2021.

As Seen On: