healthy eating, Recipes

Functional Food Friday: Berries

One of my favorite fruits are berries. Why? They taste delicious and are very high in  fiber, vitamin C, potassium, and manganese. Berries are also high in anthocyanins and flavanols, both powerful classes of antioxidants which have been shown to improve immune health, eye health and cardiovascular health, as well as impede cancer formation in studies.

Berries also pack a good nutritional bang for their buck, coming in at roughly 60-80 calories per cup. Berries are a great addition to a gluten free diet because they are a great source of fiber, which can be low in gluten free diets.

For a quick and easy way to get berries in your diet try my delicious fruit salad paired with some part skim ricotta cheese or Greek yogurt.

mixed berry salad
Great for a quick and easy breakfast!

Berry Salad Recipe

  • 1 cup raspberries
  • 1 cup black raspberries
  • 1 cup ¬†blueberries
  • 16oz strawberries, quartered
  • 1 bunch of mint leaves
  • juice from one lime or lemon
  • 2 TB powdered sugar or granulated sugar

Directions

  1. Thoroughly wash all fruit and mint leaves. Let air dry or gently pat with paper towel to remove excess water.
  2. Combine berries in a large bowl.
  3. Finely chop mint leaves and add to fruit
  4. Squeeze juice from one lemon or lime over fruit salad.
  5. Sprinkle 1-2 TB sugar to taste on fruit salad.
  6. Serve with greek yogurt, ricotta cheese or cottage cheese or light whipped cream.

 

mixed berry salad
Berries are delicious and nutritious!

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