It’s berry time!!
Healthy Foraging
At Eleventh House Health and Wellness in Anchorage, Alaska, we understand the significance of embracing the outdoor lifestyle that Alaskans cherish during this time of year. Engaging in activities such as fishing and berry picking not only provides physical exercise but also allows individuals to connect with nature and promote overall well-being. Savoring the delicious sockeye salmon that Alaska is renowned for adds a nutritious element to our diets, complementing our commitment to health and wellness. Amidst all the adventures and beauty that Alaska offers, prioritizing one's health remains essential. If you're seeking support with medical weight loss, wellness strategies, or telehealth services, Eleventh House Health and Wellness is here to guide you on your journey to a healthier lifestyle.
Alaska wildberries provide a plethora of options for foragers and enthusiasts alike, offering a diverse array of flavors and nutritional benefits. From the tart, vitamin C-rich cloudberries to the juicy salmonberries bursting with antioxidants, each berry presents a unique opportunity to connect with the Alaskan wilderness and its bountiful offerings. Whether snacking on the go, incorporating them into culinary creations, or simply admiring their natural beauty, Alaska wild berries embody the essence of the Last Frontier – abundant, vibrant, and waiting to be explored.
As I set out for this week’s blog, I decided to focus on the Alaska berries. Alaskans typically do not share their prized location, so don’t ask….lol. Part of the excitement is the find, and the experience. While foraging always be mindful of your surroundings as we are not the only species that love berries.
Exploring the Rich Bounty of Alaska Berries
Alaska is home to a diverse array of berries that offer not only a delicious taste but also a plethora of health benefits. As you venture out to forage for these prized treasures, it's essential to keep in mind the importance of proper identification and caution. Many plants in the region can be toxic to humans, emphasizing the need to positively identify each berry before consumption.
While the thrill of the hunt is undoubtedly exciting, it's equally essential to have a plan for what comes next. In this week's blog, we will be sharing recipes for each berry highlighted, ensuring that your harvest is put to good use. Stay tuned to discover the culinary delights that Alaska berries have to offer. Happy foraging!
Blueberries:
Rich in antioxidants, vitamin C, and fiber. Known for their anti-inflammatory properties and potential benefits for heart health. Alaska blueberries can be found growing in various locations throughout the state, including the coastal regions, forests, meadows, and even in some alpine areas. These wild blueberries thrive in the acidic soil and cooler climates of Alaska, making them a sought-after treat for locals and visitors alike. Some popular spots to find Alaska blueberries include the Kenai Peninsula, Denali National Park, and the Tongass National Forest. Keep in mind that blueberry picking season in Alaska typically runs from July to August, so be sure to plan your visit accordingly to enjoy these delicious wild berries at their peak ripeness.
Blueberry Birch Syrup Chia Pudding Recipe
Ingredients:
1/2 cup Alaska blueberries
2 tbsp birch syrup
1/4 cup chia seeds
1 cup almond milk
Instructions:
Blend the blueberries and birch syrup in a blender until smooth.
In a bowl, mix the blueberry mixture, chia seeds, and almond milk.
Cover and refrigerate overnight.
Enjoy your Blueberry Birch Syrup Chia Pudding in the morning!
Nutritional Values (per serving):
Calories: 250
Total Fat: 12g
Carbohydrates: 30g
Fiber: 12g
Protein: 6g
Serving Size:
This recipe makes 2 servings.
Glycemic Index and Glycemic Load:
Blueberries have a low glycemic index of 53 and a glycemic load of 5 for a 120g serving.
Birch syrup has a lower glycemic index compared to other sweeteners such as table sugar. The glycemic index of birch syrup is around 45, which is considered low. This means that birch syrup is less likely to cause a rapid increase in blood sugar levels after consumption compared to high-glycemic sweeteners.
In terms of glycemic load, birch syrup also performs well. The glycemic load takes into account both the glycemic index of a food and the amount of carbohydrates in a typical serving. Birch syrup has a glycemic load of around 10 per tablespoon, which is relatively low.
Overall, birch syrup can be a better option for individuals monitoring their blood sugar levels compared to high-glycemic sweeteners. However, as with any sweetener, it is essential to consume birch syrup in moderation as part of a balanced diet.
Enjoy this nutritious and delicious Blueberry Birch Syrup Chia Pudding as a healthy breakfast or snack option!
Salmonberries:
Good source of vitamin C, vitamin A, and fiber. May help boost the immune system and support healthy skin. Alaska salmonberries can be found growing in moist, shaded forests, along stream banks, and in open meadows throughout the state. They thrive in cool, wet climates and are abundant in regions such as Southeast Alaska, the Kenai Peninsula, and the Aleutian Islands. Salmonberries are ready for harvest in late summer, typically between July and August, depending on the specific location and climate conditions. Look for these vibrant orange berries along hiking trails, near water sources, and in areas with rich, fertile soil to enjoy their sweet and tart flavor.
Alaska Salmonberry Tacos Recipe
Ingredients:
1 lb Alaska salmonberries
1 lb fresh halibut fillets (can use any firm whitefish)
1 red onion
1 jalapeno
1 lime
1/4 cup cilantro
Salt and pepper to taste
8 small tortillas
Instructions:
Rinse salmonberries and halibut fillets under cold water.
Dice red onion, jalapeno, and halibut into small pieces. Chop cilantro.
In a bowl, gently mix salmonberries, halibut, red onion, jalapeno, cilantro, juice of 1 lime, salt, and pepper.
Halibut and salmonberry ceviche is a refreshing and light dish that combines the delicate flavors of halibut with the sweet-tartness of salmonberries. To make this ceviche, start by dicing fresh halibut into small pieces and marinating it in a mixture of lime juice, diced red onions, chopped cilantro, and a pinch of salt. Let the halibut marinate in the refrigerator for about 30 minutes to allow the acid from the lime juice to "cook" the fish. Just before serving, gently fold in the salmonberries to add a burst of flavor and color to the dish. Serve the halibut and salmonberry ceviche chilled with a sprinkle of fresh cilantro on top. Enjoy this unique and tasty twist on a classic ceviche recipe!
Warm tortillas on a pan.
Fill tortillas with the salmonberry halibut mixture.
Serve and enjoy your Alaska Salmonberry Tacos!
Nutritional Value (per serving):
Calories: 320
Total Fat: 8g
Cholesterol: 45mg
Sodium: 420mg
Total Carbohydrates: 45g
Dietary Fiber: 6g
Sugars: 8g
Protein: 18g
Serving Size:
2 tacos
Glycemic Index:
Salmonberries have a low glycemic index of around 25.
Glycemic Load:
The glycemic load of this recipe will vary but is estimated to be moderate due to the combination of ingredients.
Cloudberries:
High in vitamin C, antioxidants, and fiber. Known for their potential role in improving digestion and promoting gut health. Cloudberries in Alaska can be found in areas with a tundra or bog habitat, such as the wetlands of the Arctic and sub-Arctic regions. These berries thrive in cool, damp conditions and are often found growing low to the ground in marshy areas, along streams, and near lakes. Cloudberries can be spotted in locations like Denali National Park, the Kenai Peninsula, and other parts of Southcentral and Interior Alaska where the climate and terrain are suitable for their growth. However, due to the delicate nature of their habitat and the limited time window for harvesting, it's important to research specific locations and regulations before setting out to find cloudberries in Alaska.
Cloudberry Glazed Sockeye Salmon Recipe
Ingredients:
4 Alaska sockeye salmon fillets
1 cup Alaska cloudberries
1 tablespoon Alaska honey or 2 tablespoons birch syrup
2 tablespoons soy sauce
2 cloves garlic, minced
Salt and black pepper to taste
Instructions:
Preheat the oven to 400°F (200°C).
In a small saucepan, combine cloudberries, honey, soy sauce, garlic, salt, and pepper. Cook over medium heat for 5-7 minutes, until the berries break down and the sauce thickens.
Place the salmon fillets on a baking sheet lined with parchment paper or grill over fire or gas grill. Brush the cloudberry glaze generously over the fillets.
Bake the salmon for 12-15 minutes, or until cooked through.
Serve the cloudberry glazed sockeye salmon hot and enjoy!
Nutritional Value (per serving):
Calories: 300
Protein: 25g
Fat: 15g
Carbohydrates: 20g
Fiber: 3g
Serving Size:
1 fillet of cloudberry glazed sockeye salmon
Glycemic Index:
N/A (both cloudberries and salmon are low in carbohydrates)
Glycemic Load:
N/A (due to low glycemic index values, the glycemic load is considered negligible)
Raspberries:
Packed with antioxidants, vitamin C, and manganese. May help reduce inflammation and support blood sugar control. Alaska raspberries can be found growing in various regions of the state, particularly in the Southeast and Southcentral areas. Look for these delicious berries along trails, in open meadows, and even in backyard gardens. Some popular spots to find Alaska raspberries include the Tongass National Forest, the Kenai Peninsula, and certain areas of the Chugach National Forest. Be sure to check local regulations and guidelines if you plan to forage for raspberries in these regions.
Alaska Raspberry Lemonade Recipe
Ingredients:
2 cups Alaska raspberries
1/2 cup fresh lemon juice
4 cups water
1/4 cup honey or use birch syrup for a lower glycemic index/load
Instructions:
Blend Alaska raspberries until smooth.
Strain raspberry puree to remove seeds.
In a pitcher, mix raspberry puree, fresh lemon juice, water, and honey.
Stir well until honey is dissolved.
Chill in the refrigerator before serving over ice.
Nutritional Value (per serving):
Calories: 80
Protein: 1g
Carbohydrates: 21g
Fiber: 5g
Sugars: 14g
Fat: 0g
Serving Size:
1 cup
Glycemic Index:
Medium (around 40-50)
Glycemic Load:
8
Cranberries:
High in antioxidants and vitamin C. May help prevent urinary tract infections and support gut health. Alaska cranberries, also known as lingonberries, can be found growing in the wild across various regions of the state. Common places to find Alaska cranberries include boggy or marshy areas, as well as in forests and tundra regions. These tart and vibrant red berries thrive in the cool Alaskan climate and are often harvested in late summer to early fall. If you are looking to pick Alaska cranberries yourself, be sure to research the specific regions where they grow and obtain any necessary permits for foraging on public lands.
Alaska Cranberry Sparkler Recipe
Ingredients:
1 cup Alaska cranberries
1/2 cup sparkling water
Juice of 1/2 lime
Ice cubes
Fresh mint leaves for garnish
Instructions:
In a blender, puree the Alaska cranberries until smooth.
Strain the puree to extract the juice.
In a glass, combine the cranberry juice, sparkling water, and lime juice.
Add ice cubes and stir well.
Garnish with fresh mint leaves.
Enjoy your Alaska Cranberry Sparkler!
Nutritional Value (per serving):
Calories: 45
Total Fat: 0g
Cholesterol: 0mg
Sodium: 2mg
Total Carbohydrates: 11g
Dietary Fiber: 4g
Sugars: 5g
Protein: 1g
Serving Size:
1 glass
Glycemic Index:
Low (estimated around 25)
Glycemic Load:
3
Crowberries:
Good source of antioxidants and fiber. May help reduce inflammation and support cardiovascular health. Alaska crowberries can be found throughout the state in a variety of habitats such as bogs, tundra, and low-lying shrub areas. These small, dark purple berries are known for their tart flavor and are often foraged in late summer to early fall. Crowberries are a rich source of antioxidants and vitamin C, making them a popular choice for both culinary and medicinal purposes.
Alaska Crowberry Chicken Salad Recipe:
Ingredients:
2 cups Alaska crowberries
1 lb cooked chicken breast, diced
1/2 cup celery, diced
1/4 cup red onion, chopped
1/4 cup walnuts, chopped
1/2 cup plain Greek yogurt
Salt and pepper to taste
Instructions:
In a mixing bowl, combine the Alaska crowberries, diced chicken breast, celery, red onion, and walnuts.
Add the plain Greek yogurt and mix well until all ingredients are evenly coated.
Season the salad with salt and pepper to taste.
Serve chilled and enjoy!
Nutritional Value (per serving):
Calories: 280
Protein: 30g
Fat: 12g
Carbohydrates: 14g
Fiber: 6g
Glycemic Index:
Crowberries have a low glycemic index of around 20.
Glycemic Load:
The glycemic load of this Alaska Crowberry Chicken Salad is estimated to be around 5 per serving.
Currants:
Rich in antioxidants, vitamin C, and fiber. Known for their potential benefits for eye health and immune system support. Alaska currants can typically be found growing wild in moist, wooded areas throughout the state. They are commonly spotted in places like forests, along stream banks, and in bogs or wetlands. If you are looking to pick Alaska currants yourself, be sure to seek out these types of environments in the late summer months when the berries are ripe for harvest. Alternatively, you may also come across Alaska currants at local farmers' markets or specialty grocery stores that carry regional produce.
Alaska Currant and Feta Stuffed Chicken Recipe
Ingredients:
4 boneless, skinless chicken breasts
1 cup Alaska currants
1/2 cup crumbled feta cheese
2 tablespoons olive oil
Salt and pepper to taste
Instructions:
Preheat oven to 400°F.
Use a sharp knife to cut a pocket into the side of each chicken breast.
In a bowl, mix together the Alaska currants, feta cheese, olive oil, salt, and pepper.
Stuff each chicken breast with the currant and feta mixture.
Place the stuffed chicken breasts in a baking dish and bake for 25-30 minutes or until chicken is cooked through.
Nutritional Value (per serving):
Calories: 320
Protein: 30g
Carbohydrates: 14g
Fat: 16g
Fiber: 2g
Glycemic Index and Glycemic Load:
Alaska currants have a low glycemic index of around 30, which means they have a small impact on blood sugar levels. The glycemic load of this recipe is estimated to be around 8, making it a good option for those monitoring their blood sugar levels.
Enjoy this savory and flavorful Alaska currant and feta stuffed chicken dish as a delicious and nutritious meal option!
Nagoonberry
Nagoonberry, also known as Rubus arcticus, is a wild berry native to Alaska. Nagoonberries, also known as Rubus arcticus, are a small, flavorful berry native to Alaska. Despite their tiny size, nagoonberries are packed with essential nutrients. These berries are an excellent source of vitamin C, providing a significant portion of the recommended daily intake in just a small serving. Additionally, nagoonberries are rich in fiber, which is important for digestive health and can help with weight management.
In terms of antioxidant content, nagoonberries are a powerhouse. Antioxidants help protect the body from damage caused by free radicals, which can contribute to various diseases and accelerate aging. Consuming nagoonberries as part of a balanced diet can help boost overall antioxidant levels and promote better health. Furthermore, nagoonberries contain a variety of vitamins and minerals, including vitamin K, manganese, and copper. These nutrients play essential roles in various bodily functions, such as blood clotting, bone health, and energy production. Nagoonberries in Alaska can typically be found in moist, boggy areas such as muskegs, bogs, and meadows. These small, flavorful berries are native to Alaska and are prized for their tart taste and vibrant color. Look for nagoonberry bushes along hiking trails, near water sources, and in open spaces with plenty of sunlight. Remember to always check local regulations and land-use guidelines before harvesting nagoonberries, and be mindful of the environment by only picking what you will use. Nagoonberries in Alaska are typically ready to be picked in late July to early August. These delicious wild berries are best harvested when they are fully ripe, which is indicated by their deep red color and sweet aroma. It is essential to monitor their ripeness closely, as the window for picking nagoonberries is relatively short. Harvesting nagoonberries at the peak of ripeness ensures the best flavor and sweetness. Keep in mind that nagoonberries are delicate fruits, so handle them gently to avoid damaging their tender skins. Happy berry picking!
Savory Nagoonberry Turkey Salad Recipe
Ingredients:
2 cups cooked and shredded turkey
1 cup fresh nagoonberries
1/2 cup chopped celery
1/4 cup chopped red onion
1/4 cup chopped walnuts
1/2 cup plain Greek yogurt
1 tablespoon lemon juice
Salt and pepper to taste
Instructions:
In a large mixing bowl, combine the shredded turkey, nagoonberries, celery, red onion, and walnuts.
In a separate bowl, mix the Greek yogurt, lemon juice, salt, and pepper.
Pour the yogurt dressing over the turkey mixture and toss until well combined.
Serve the savory nagoonberry turkey salad chilled.
Nutritional Values (per serving):
Calories: 250
Protein: 25g
Carbohydrates: 12g
Fat: 12g
Fiber: 4g
Serving Size:
1 cup
Glycemic Index:
N/A (Nagoonberries are not documented in the glycemic index)
Glycemic Load:
N/A