Lingonberry - A Superfruit from the Northern Hemisphere
Add Lingonberries to Your Diet for the Health Benefits
Lingonberries have long been a source of beneficial nutrition for Scandinavians and those living in the Northern Hemisphere where the lingonberries grow wild in the forests during the summer months.
Natural preservatives (benzoic acid) and pectins found in lingonberries allow this berry to be stored for months at room temperature.
The preserved lingonberries, with their nutritional benefits, helped the Northern Hemisphere people survive long winter months with a source of several important vitamins; this may explain why they are used in so many different Finnish and Swedish dishes. There are many different ways of eating or drinking lingonberries from dried to powdered to drinks and even chocolate covered versions.
Thanks to health promoters like Dr. Oz calling lingonberries "The New Superfruit," people in the U.S. are starting to discover the health benefits of these distinctive berries.
Read more about the Lingonberry, the superfruit from the Northern Hemisphere including some great recipes for including lingonberries in your diet.
Lingonberries from kimtaro
Vote on Lingonberries
Lingonberries Growing by khianti
Have you ever tried Lingonberries?
Health Benefits of Lingonberries
Vaccinium vitis-idaea, Lingonberries or Cowberries
Lingonberries are native to the northern hemisphere in the temperate, boreal and arctic regions of Europe and North America. They are usually found in forests around lichens and mosses and grow as a small evergreen shrub. Their extensive root system (rhizomes) allow them to spread out over an area.
Botanists refer to lingonberries as Vaccinium vitis-idaea. They are informally known as cowberries and in some areas as "mountain cranberries" or "dry bog cranberries" yet lingonberries should not be confused with cranberries. They have their own slightly tart, slightly sweet distinctive flavor.
Other names for lingonberries include: bearberry, csejka berry, cowberry, cougarberry, dry ground cranberry, foxberry, northern mountain cranberry, partridge berry, red whortle berry, rock cranberry, and whimberry.
See where Lingonberries can be found in North America's Northern Hemisphere by looking at the Distribution Map of Vaccinium vitis-idaea L. from the USDA's Plant Database.
For more information on growing lingonberry read The Mighty Lingonberry by the National Gardening Association.
Lingonberry Wall Decal available on Amazon
Lingonberries on The Dr. Oz Show
Dr. Oz looks at the health benefits of lingonberries, the latest superfruit his show.
Nutritional Benefits of Lingonberries
The lingonberry has the highest concentration of antioxidants (30% more) of all the berries.
As a rich source of vitamin C, lingonberries were used as a cold remedy by the Northern Hemisphere dwellers—Scandinavians and native tribes of northern Canada.
- Vitamin A
- Vitamin C
- Magnesium
- Antioxidants
- Flavanoids
- Anthocyanin
- Benzoic acid (Natural preservative)
- Lignins
- Fiber
Lingonberries May Help Suppress Postparandial Glycemia
According to a 2012 study looking at the "Postprandial glucose, insulin, and free fatty acid responses to sucrose consumed with blackcurrants and lingonberries in healthy women" published in the AJCN (American Journal of Clinical Nutrition), the researchers discovered that "berries may reduce the digestion and absorption of sucrose and thereby suppress postprandial glycemia lingonberries, as either whole berries or nectars, optimize the postprandial metabolic responses to sucrose."
This means that eating berries (lingonberries and blackcurrants) as purées may help in reducing the digestion and absorption of sucrose and which helps suppress postprandial glycemia (or high blood sugars).
It will be interesting to see the potential clinical applications for these research results. Perhaps lingonberries purées (or other forms) may be used in the future to help manage the sugar spikes seen in different clinical settings.
- Postprandial glucose, insulin, and free fatty acid responses to sucrose consumed with blackcurrants
Törrönen R, Kolehmainen M, Sarkkinen E, Mykkänen H, Niskanen L. First published August 1, 2012, doi: 10.3945/ajcn.112.042184. Am J Clin Nutr September 2012 ajcn.042184
Lingonberry - The New Superfruit for 2012
In this video uploaded from the American Association of Naturopathic Physicians (karenhowardaanp) Peter Bongiorno N.D., L.Ac. discusses the health benefits of lingonberries, being touted as the new superfruit for 2012.
Dried Lingonberries
Research Articles on Health Benefits of Lingonberries
- Consumption of black currants, lingonberries and bilberries increases serum quercetin concentrations
I Erlund, J Marniemi, P Hakala G Alfthan E Meririnne and A Aro from the European Journal of Clinical Nutrition (2003) 57, 37-42. doi:10.1038/sj.ejcn.1601513. - Bioavailability of quercetin from berries and the diet
Erlund I, Freese R, Marniemi J, Hakala P, Alfthan G from Nutrition and Cancer. 2006;54(1):13-7. - Food grade lingonberry extract: polyphenolic composition and in vivo protective effect against oxida
Mane C, Loonis M, Juhel C, Dufour C, Malien-Aubert C. from the Journal of Agriculture and Food Chemistry. 2011 Apr 13;59(7):3330-9. Epub 2011 Mar 4. - Lingonberry (Vaccinium vitis-idaea) and European cranberry (Vaccinium microcarpon) proanthocyanidins
Kylli P, Nohynek L, Puupponen-Pimiä R, Westerlund-Wikström B, Leppänen T, Welling J, Moilanen E, Heinonen M. from the Journal of Agriculture and Food Chemistry. 2011 Apr 13;59(7):3373-84. Epub 2011 Mar 3. - Berry meals and risk factors associated with metabolic syndrome
H-M Lehtonen, J-P Suomela, R Tahvonen, J Vaarno, M Venojärvi, J Viikari and H Kallio from the European Journal of Clinical Nutrition 64, 614-621 (June 2010) | doi:10.1038/ejcn.2010.27 - Postprandial glucose, insulin, and free fatty acid responses to sucrose consumed with blackcurrants
Törrönen R, Kolehmainen M, Sarkkinen E, Mykkänen H, Niskanen L. from the American Journal of Clinical Nutrition. 2012 Aug 1. [Epub ahead of print] - Food grade lingonberry extract: polyphenolic composition and in vivo protective effect against oxida
Mane C, Loonis M, Juhel C, Dufour C, Malien-Aubert C. from the Journal of Agriculture and Food Chemistry. 2011 Apr 13;59(7):3330-9. Epub 2011 Mar 4. - Berries as chemopreventive dietary constituents--a mechanistic approach with the ApcMin/+ mouse
Mutanen M, Pajari AM, Paivarinta E, Misikangas M, Rajakangas J, Marttinen M, Oikarinen S. from the Asia Pacific Journal of Clinical Nutrition. 2008;17 Suppl 1:123-5.
Books on Cooking with Lingonberries
More Articles on Lingonberries
A collection of articles on lingonberries including general information, health benefits and information on growing lingonberries.
- The New Superfruit: Lingonberry | The Dr. Oz Show
The benefits of the berry are starting to seem endless. One of new berries on the block that science is seriously looking into is the lingonberry; it appears to have higher concentrations of plant polyphenols and may confer even greater health benefi - What Are Lingonberries?
Lingonberries are small red fruits closely related to cranberries. Popular in Scandinavia, lingonberries have a tart flavor. In addition to being found in Scandinavia, lingonberries also grow in North America and in parts of Russia. - What are Lingonberries? - A Definition of Lingonberries within Scandinavian Cooking
A definition of lingonberries, a key food in the Scandinavian diet - Lingonberries Love Your Blood Vessels
Lingonberries are popular in Scandinavia, but you probably haven't ever tried them, unless you're lucky enough to have a Swedish grandmother who made you pancakes with a side of lingonberry jam. - Lingonberries An aromatic, tart fruit
A PDF brochure on Lingonberries from the Cooperative Extension Washington State University. - Vaccinium Species | Botany.com
VACCINIUM plant identification description, photos, and information on potting, growing, propagation, varieties, and region of origin. Includes Bearberry, Bilberry, Blueberry, Burren Myrtle, Cowberry, Cranberry, Craneberry, Crowberry, Dyeberry, Farkl - Lingonberries, Raw(1 oz) Food facts
Food facts about Lingonberries. - What are some health benefits of lingonberries? - Sharecare
What are some health benefits of lingonberries? Well known in Sweden, the lingonberry is related to the cranberry, bilberry and blueberry. Learn more from our experts about the lingonberry. - Vaccinium vitis-idaea | Wikipedia
Vaccinium vitis-idaea (lingonberry or cowberry) is a short evergreen shrub in the heath family that bears edible sour fruit, native to boreal forest and Arctic tundra throughout the Northern Hemisphere from Eurasia to North America. - The Mighty Lingonberry | National Gardening Association
If you live in the North and are searching for a new and unusual crop or landscape plant, consider lingonberries. These plants thrive in moist, acidic soils from Massachusetts to Alaska, producing an abundance of healthful, cranberry-like fruits. - PLANTS Profile for Vaccinium vitis-idaea (lingonberry) | USDA PLANTS
A PLANTS profile of Vaccinium vitis-idaea (lingonberry) from the USDA PLANTS database
Ways of Serving Lingonberries
Lingonberries are available in many different food types, which is fortunate for those of us who do not live in the extreme Northern Hemisphere. Lingonberries can be found frozen, in jams and preserves, as a sugared form, dried, in powdered form and as drinks and syrups.
Nordic Recipe Archive offers several suggestions for serving lingonberries, particularly sugared lingonberries or lingonberry jam, based on how lingonberries are served in Finland and in Sweden some of which have been included in the list below.
- As an accompaniment to savory meat or game dishes.
- With stuffed cabbage rolls
- In desserts - parfaits, molds, milk shakes and smoothies
- On breads, rolls and crackers
- Mix into granola or trail mix.
- As toppings on porridges and salads
Lingonberry Sauce
IKEA Lingonberry Sauce from Helena Jacoba
Lingonberry Jam
Eating Lingonberry Preserves
Lingonberry jam or lingonberry preserves is one of the most popular ways of eating Lingonberries.
You can find Lingonberry jam and preserves from specialty Scandinavian stores and from different countries on Amazon and eBay.
If you would rather make you own (and have access to fresh or frozen lingonberries) you can try your hand at making Lingonberry Jam. Fine lingonberry jam or rarorda lingon is made by mixing lingonberries with a bit of sugar and water. The natural preservatives and pectins in lingonberries allowed them to be stored for months at room temperature even without cooking.
To make a more traditional style jam use Irenemaria's Lingonberry Jam Recipe that she has shared on Squidoo or try the Lingonberry Jam from the Nordic Recipe Archive.
Don't these Wild Lingonberry Preserves on english muffins or crumpets look delicious?
Wild Lingonberry Preserves available on Amazon
Cooking Lingonberry Jam
Cooking Lingonberry Jam by kimtaro
Lingonberry Jam and Preserves on Amazon
Lingonberries from IKEA
Lingonberry Jam can be found at IKEA
If you can't find lingonberries at your local store or local specialty Scandinavian stores you can find lingonberries for eating and drinking at one of my favorite places to shop, IKEA.
IKEA sells Sylt Lingon or as we know it in the U.S. Lingonberry jam. This IKEA Lingonberry jam can also be found on Amazon and eBay.
At IKEA you can also find boxed lingonberry drinks. Look for Dryck Lingon (Lingonberry drink) in individual lunch-sized juice boxes and Saft Lingon (Lingonberry drink concentrate) that can be made into drinks or used for cooking.
IKEA Lingonberry Jam (Sylt Lingon) from maureendiddle
This easy lingonberry smoothie recipe is one that was recommended by Dr. Oz for anyone wanting to get a healthy flavanoid boost.
Keep a jar of Lingonberry jam around and your favorite milk source and you can make this healthy smoothie in minutes anytime.
Ingredients
- 2 tablespoons Lingonberry Jam or Frozen Lingonberries
- 2 cups unsweetened Almond Milk
- 1 1/2 cups ice
- Optional: Dash of Cinnamon
Instructions
- 1. Mix together lingonberries with almond milk.
- 2. Add ice and blend.
- 3. Top with a dash of cinnamon or mix 1/4 to 1/2 teaspoon of cinnamon.Notes:
- When using frozen lingonberries, if they do not have sugar, you may want to add in some of your favorite sweetener (honey, stevia, organic sugar) and cut down on the amount of additional ice.
- Change the almond milk to any of your favorite milks.
- Add in a bit of Greek yogurt or protein powder to increase the protein in your smoothie.
- Image of Berry Smoothie from maryamandathompson
Lingonberry Jam on Amazon
More Ways of Eating Lingonberries
Lingonberry Drinks, Concentrate and Syrup
Lingonberries can also be enjoyed as drinks, as sparkling beverages and as mixed drinks. IKEA even sells Dryck Lingon or a Lingonberry drinks in lunch-sized juice boxes.
Lingonberry juice can also be incorporated as a main ingredient into blended drinks, some for adults only. Use it in any drink that you might use cranberry juice.
More versatile than Maple syrup. the slightly sweet and slightly tart Lingonberry sauce / syrup found from Austria is eaten with many different dishes. This lingonberry syrup is not only eaten with pancakes and crepes, but also on meat dishes like poultry, pork, meatballs and wild game.
For those who love chocolate, Finland's Fazer company makes a Gourmet Lingonberry Parfait chocolate bar. Look for the Lingonberry Parfait Chocolate Bar in Scandinavian specialty stores that stock Fazer chocolate on Amazon and also in eBay.
Lingonberry Syrup available on Amazon
Lingonberry Drinks on Amazon
Lingonberry Drink Recipes
- Lingonberry drink | A cat in the kitchen
This is a tasty autumnal lingonberry drink which can be made with alcohol or without. Both variants taste great. Unfortunately I didn’t have enough fresh lingonberries in the garden (I have a couple of wild plants), so I used frozen half thawed ones. - Lingonberry daiquiri | Morsels and Musings
Living in Australia, where Christmas Day can easily be +30'C (+90'F), roasts are not really a fun option and so Jonas and I devised this quick and easy little cocktail to cool off while still retaining some Swedish influence. - Drink discovery: Lingonberry cocktail | Kelly the Culinarian
I really wanted to find a use for this lingonberry juice that I got at IKEA and tried this lingonberry cocktail. - Watermelon Lingonberry Drink | Soft and Stiff Peaks
With the weather being so hot and sticky these days, I decided to make a watermelon-lingonberry drink.
More Lingonberries
Cocoa Lingonberry Porridge
Cocoa Berry Porridge by cyberhill
Lingonberry Recipes
Mixture of Lingonberry Recipes
Lingonberries, a Scandinavian favorite berry, can be incorporated into many different types of recipes from breakfast to dinner and as seen above as drinks and beverages.
Recipes like these Scandinavian Inspired Oats to the right are quick and easy to make. To create this healthy breakfast (or even a lunch) just top a serving of your favorite oats with greek yogurt, lingonberry jam and sliced almonds.
Rye porridge is a Finnish staple and can be made quickly and topped with a dollop of lingonberry jam.
My personal favorite way of eating lingonberries is as Vispipuuro or a Whipped Lingonberry Porridge sometimes referred to as a Lingonberry Mousse.
Disney has served Lingonberry Mousse in the Scandinavian Kiosk at one of their and a Epcot Food & Wine Festivals.
One of the recipes that I definitely want to try after doing all of this research is the Lingonberry and red cabbage salad.
Lingonberries on Scandinavian inspired oats from ilovemypit
Easy Lingonberry Porridge Recipe
One of the easiest ways to add lingonberries to your diet is to add them as a topping to a healthy porridge, like the Cocoa Berry Porridge above.
Try this Finnish rye porridge (Rusipuuro) and top with sugared lingonberries or lingonberry jam for an authentic Finnish treat.
- Rye porridge with lingonberries
Finnish rye porridge with sugared lingonberries is a healthy day starter.
Rye Flakes on Amazon
Rye is a healthy grain used a lot in Finnish cooking.
Vispipuuro - Whipped Lingonberry Porridge
Vispipuuro (Finland) or Klappgröt (Sweden) is a traditional sweet whipped porridge made with berries, usually lingonberries.
Ingredients
- 4 cups water
- 1 cup lingonberries (frozen or jam or juice)
- 1/2 - 2/3 cup sugar
- 1/4 teaspoon salt
- 1 cup Cream of Wheat or semolina
Instructions
- 1. Boil water in a pan.
- 2. Add lingonberries, lingonberry jam or juice.
- 3. Add sugar.
- Note: If using lingonberry jam or juice, cut back on the amount of sugar added.
- 4. Boil mixture for 10 minutes.
- 5. If smoother mousse is desired, strain lingonberries and pour liquid back into the pan.
- 6. Add Cream of Wheat and cook over low heat for 15 minutes.
- 7. Allow to cool.
- 8. Once mixture has cooled, transfer into a mixing bowl to whip.
- 9. Whip vispipuuro until light and fluffy.
- 10. Serve with milk and sugar.
- This delicious lingonberry mousse can also be made with cranberries, apricots, gooseberries and strawberries.
- Image by Thepinkpeppercorn
Vispipuuro Recipes - Whipped Berry Porridge
More versions of the Vispipuuro recipe.
- Vispipuuro (Whipped Lingonberry Porridge) Recipe from Gillian Vergara Santos
For a long time I had wanted to have this wonderful whipped lingonberry porridge, the treat I remember from my childhood. I assume this is a Finnish thing? - Cooking Finland: Whipped porridge--Vispipuuro
I was feeling a little guilty for spending so much time on the construction and leaving the kids on their own, so I made them a special dessert, vispipuuro. - Whipped Lingonberry Porridge (Vispipuuro) Recipe - Food.com
Recipe for Vispipuuro (Finnish whipped porridge) or Klappgröt (Swedish) from Food.com - Vispipuuro - Finnsh Whipped Berry Porridge - by Carina
Vispipuuro means "whipped porridge" in Finnish, and is a dessert porridge made of wheat semolina (manna) and berries whisked to an airy, almost whipped cream consistency. - Whipped Lingonberry Porridge (Vispipuuro) | FinnGuide.
Recipe for Whipped Lingonberry Porridge (Vispipuuro). - Whipped Berry Rye Porridge | Scandi Foodie
A variant in the whipped lingonberry recipe this one from Maria (a transplated Finn in Australia) selection of frozen berries (blueberries, raspberries and blackberries) are substituted for the lingonberries and rye flour instead of semolina. - Finnish Whipped Raspberry Rye Porridge | Healthily Balanced
In this version on Healthily Balanced, raspberries have been used in place of the lingonberries and rye flour in place of semolina.
Lingonberry Mousse Recipes
Some of these versions use Rye flour to make a delicious whipped lingonberry mousse.
- Sabayon Lingonberry Mousse | Epicurious.com
Lingonberries grow wild in forests all over Scandinavia - they have a tartness similar to cranberries but with an earthy, pinelike undertone. - Lingonberry Mousse | Goddess of Cake
This is a surprising dessert! The rye flour will turn light and fluffy, if you have the patience to whip it for several minutes. You can make it with lingonberries, blackcurrants or any other slightly tangy berries - Essi's confectionery: Rye-lingonberry mousse
A recipe for Rye-lingonberry mousse from a Finnish blog called Hellapoliisi. - Red-Fruit Pudding | Epicurious.com
In this recipe the scarlet juices of pomegranates, lingonberries, and raspberries are bound into a very soft gelée.
More Recipes Using Lingonberries
More delicious ways to enjoy lingonberries.
- Lingonberry jam
Exotic Finnish lingonberry jam is traditionally served to accompany many Scandinavian meat dishes. - Lingonberry ring mold
Prepare this easy and refreshing Finnish parfait with lingonberries or cranberries. - Parfait of Finnish berries
Refreshing and creamy parfait with three Finnish berry flavours: cloudberry, cranberry and blackcurrant. - Sugared lingonberries
Traditional Scandinavian raw-mixed lingonberry jam to accompany various sweet or savoury dishes. - Lingonberries with white chocolate sauce
Finnish lingonberries in creamy white chocolate sauce. - Lingonberry cheesecake
Exotic Finnish cheesecake combines sweet quark filling with tart sugared lingonberries. - Lingonberry and red cabbage salad
This is a very simple, yet tasty and refreshing salad to accompany Christmas dishes using lingonberries and red cabbage.
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Do you think you will try some lingonberries now?