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 joined JKC because I wanted to better care for my physical health, but didn’t really know how, or where, to begin.  Seeking help from a trainer seemed like a wise choice, and I had heard great things about the staff at JKC. Anyone who knows me knows that I hate exercising.  So, I’ve only ever tried sticking with a gym routine twice in my life.  Each experience consisted of me wandering around, not knowing what to do, and settling for an elliptical machine or something else that seemed comfortable and non-threatening.  Each session was the same, and I felt like I was wasting my time.

Each session at JKC, however, is specifically crafted for me.  I don’t have to think about what to do, because I’m told what to do.  I don’t have to worry about how to do things properly, because I’m shown (sometimes multiple times!) how to accomplish each task.  I don’t have to be concerned about slipping into a comfortable routine, because Jon and Thomas won’t let that happen.

I’m 40 years old & started training at JKC in 2015. The gym I was working out at closed and my husband recommended JKC. JKC meets you where you are in your fitness journey and tailors the work to help achieve your goals. I’ve trained with Jon & Thomas pre pregnancy, while pregnant and now post baby and they have helped me enormously to stay fit through all life phases.

I joke with the guys often that I’ve seen no change in my fitness level since joining the gym, but the reality is I’m in far better shape at 40 than I ever was at 30 thanks to them.

I had signed up for other gyms in the past and never went or rarely went. Something always got in the way or I was just too tired and lacked motivation to go. This way I’ve made a commitment to Jon or Thomas and I try very hard to keep my sessions once I’ve booked in. JKC is different from other gyms that I’ve tried in the past because no one is there to be “seen”. We are all there to get a good workout in and go on with our lives. And it’s a small gym so you get to know everyone and it’s like a big family. When I joined JKC, I couldn’t do a chin up with an elastic band, but I’ve slowly worked up to 10 free hanging chin ups. That was big because I hate chin ups.

I saw an article in Men’s Journal that quoted Jon in about 2018 while traveling and was impressed that someone in St. John’s made that international magazine.  Jon spoke about an exercise called the Farmer’s Walk and I started working that into my routine at the YMCA. I tore that article out of the magazine and kept it, meaning to make contact, but got busy. Then I had lunch with an old friend Bruce Dyke. I hadn’t seen Bruce for a while and I remarked that he looked super healthy and fit. He told me about his, and his son Cas’, experience at JKC and then I remembered the Men’s Journal article! No coincidences!

The experience is unique on many levels – great people, camaraderie, passion, purpose, and dedication. Jon and Thomas are attentive, precise and understanding.  Their teaching has unlocked a new perspective for me with what our bodies are capable of. I still appreciate the YMCA, wonderful place, but I can’t imagine working out without Jon and Thomas now.

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