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Very Berry Season: Fresh Recipes with Amazing Health Benefits



With summer in full swing comes fresh berries containing numerous health benefits. If you want to increase your antioxidant intake, improve digestion, or enjoy a refreshing yet sweet treat, berries are a great addition to your diet. Here are some tasty berry recipes that are healthy and delicious to enjoy this summer.

 

Berry Smoothie:

 

Smoothies are an easy, nutrient-packed way to start your day or as a snack. There are many options for what fruits to include in a smoothie but a delicious way to provide your body with vitamins is to include:

 

1 cup of mixed berries

1 banana

1 cup spinach

1 cup milk of choice

1 tbsp chia seeds

 

This recipe contains antioxidants from the berries as well as fiber and protein from the spinach and chia seeds. Bananas blend well in a smoothie, providing a natural sweetness and nice texture.

 

Triple Berry Salad:

 

Salads are a light and refreshing meal or side dish to have in the summertime. They are easy to prepare in advance and bring on the go. Berries add a delicious sweetness to the average salad and pair nicely with cheeses and greens. For this salad you will need:

 

Torn baby spinach

Strawberries

Raspberries

Blueberries

Sliced almonds

Avocado

Goat cheese

 

Combining these ingredients and pairing with a strawberry balsamic vinegar or any olive oil vinaigrette as the dressing is a perfect blend of sweet and savory. Spinach is a great source of iron and vitamins A and C, and the berries provide antioxidants and fiber.

 

Berry Lemonade:

Hydrate with this refreshing berry lemonade that is easy to store and perfect for a hot day.

 

1 cup berries of choice

½ cup lemon juice (about 4 lemons)

¼ cup honey or sugar

4 cups cold water

Ice cubes

Lemon slices and mint leaves

 

Puree the berries in a blender and then strain to remove seeds, combine this puree with the lemon juice and honey/sugar, and cold water. Stir until combined and add ice and garnish with lemon slices and mint leaves. Store in a refrigerator and serve cold.

 

Berry Parfait:

 

A healthy dessert or snack:

2 cups Greek yogurt

1 cup granola

1 cup berries

2 tbsp honey

 

Berries have numerous health benefits such as antioxidants to fight inflammation and improve cognitive function, and fiber to aid in digestion and heart health by lowering blood pressure and reducing cholesterol. These berry-inspired recipes are packed with these nutrients and health benefits. Add these recipes to your summer diet and enjoy fresh berries all season long.

 

Berry Nutrition 101: Nutrition Facts & Health Benefits. Berry Buzz Blog. (n.d.). https://berrybuzz.calgiant.com/berry-nutrition-101-nutrition-facts-health-benefits

Healthy Berry recipes. EatingWell. (n.d.-b). https://www.eatingwell.com/recipes/22787/ingredients/fruit/berries/

 

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