Nourish: A Berry Healthy Food for Summer

By Curves


A Berry Healthy Food for Summer

It’s impossible to think about summer fruits without fresh berries coming to mind. June is universally strawberry month, but in many parts of the country, blackberries and raspberries are also in season early in summer. No matter which berry you prefer, know you are getting one of the tastiest, most nutritious fruits. In fact, berries are one of the best foods you can eat if you are getting in shape at Curves and following a healthy weight loss eating plan.

A cup of strawberries serves up a hefty amount of vitamin C. And strawberries, blueberries, blackberries, raspberries, and cranberries all contain what are called bioactive compounds1 (BACs) that help lower risk of numerous conditions including inflammation disorders, cardiovascular disease, and some forms of cancer. If you’re watching your weight, you get a whole cup of delicious berries for just 60 to 75 calories! When you think of berries, you may think of eating them in their raw form; but you can get creative and slip berries into many elements of a healthy eating plan. Here are some ideas:
Sprinkle Berries on Salads

Did you know berries can add a tasty zest and sweetness to salads? Combine a cup of blueberries, strawberries, raspberries, or blackberries with arugula and your favorite goat cheese (chevre) and top with berry vinaigrette (your favorite vinaigrette recipe made with raspberry vinegar).
Douse Berries on Desserts

For a decadent but low-cal and healthy dessert, toss a tablespoon of semisweet, dark, or milk chocolate chips into a cup of raspberries and add a dollop or two of fat-free raspberry yogurt. You’ll get nutrients from all three ingredients, and you won’t realize you’re eating something low in sugar and fat.
Swirl Berries Into a Smoothie

Fresh or frozen berries make the perfect base for a nutrient-rich morning smoothie. Toss some frozen blueberries, strawberries, or raspberries into a blender with a banana, plain Greek yogurt and apple juice or almond milk, and you will start your day off right by following a healthy eating plan!

Find more recipes from the North American Bramble Growers Association.2

1 National Institutes of Health

2 North American Raspberry & Blackberry Association