Be sure to look for bright, plump strawberries with healthy-looking green caps. Ten medium-size strawberries have only 38 calories (one cup=about 50 calories) and deliver 118% of your daily vitamin C and 10% of fiber needs. How's that for a dose of 'good-for-you'???
One cup of blueberries provides a smaller amount of vitamin C plus some minerals for only 83 calories. The same amount of cranberries is similar, but with only 44 calories, one cup of raspberries offers vitamin C and potassium for 64 calories.
Some simple ways to enjoy berries are:
- Top a bowl of berries with a dollop of light-whipped topping and a sprinkling of chopped pecans or walnuts.
- Add strawberry slices to a bowl of whole grain cereal.
- Sprinkle blueberries on a salad.
- Stir fresh raspberries or blackberries into Greek yogurt.
- Combine frozen berries with bananas and low-fat milk to make a smoothie.
- Add dried berries to warm oatmeal.
- Whir some sweetened berries in the blender; gently fold into Cool Whip for a quick and tasty dessert called a "Fool".
Here's some of my favorite summer recipes including berries.
WENDY'S COPYCAT BERRY ALMOND CHICKEN SALAD
Mixed greens (spring mix or romaine)
Strawberries, washed and chopped
Asiago cheese, grated
Sliced (or slivered) Almonds,roasted
Grilled chicken breast
Add greens to your bowl, then add desired toppings. Pour on some raspberry vinaigrette to enjoy a fabulous salad.
A friend makes this fruit pizza for every summertime gathering. It's always a hit.
1-1/2 c. all purpose flour
1 c. cold butter, cut into chunks
1/2 c. brown sugar
1/2 c. chopped pecans
1 - 8 oz. cream cheese, softened
3/4 c. powdered sugar
1 - 8 oz. tub Cool Whip, thawed
4 c. cleaned, sliced fresh strawberries
1 - 16 oz. pkg. strawberry glaze
Preheat oven to 350. In lg. bowl, combine flour, butter, brown sugar and nuts. Spread on 14" pizza pan or 10" X 15" X 1" cookie sheet. Bake 12 - 15 minutes until browned. Cool.
In medium bowl, combine cream cheese and powdered sugar; beat until smooth. Fold in whipped topping and spread over cooled crust. Refrigerate for 15 minutes to set up. In large bowl, combine fresh strawberries and glaze until coated. Spread out over cream cheese filling, then top with dollops of Cool Whip to serve. Keep leftovers refrigerated.
After a friend served this delightful dessert to me a few years ago, I make this often.What a terrific flavor combo.
3 - 4 peaches, about 1-1/2#, peeled and
sliced into wedges
2 c. blueberries, cleaned
1 hp. TB. cornstarch
2 TB. lemon juice
1/3 c. sugar
2/3 c. all purpose flour
1/2 c. old-fashioned oats
1 tsp. cinnamon
1/2 tsp. ground nutmeg
1/2 tsp. salt
3/4 c. light brown sugar
5 TB. (unsalted) butter, cut into small pieces
Preheat oven to 350. Lightly grease a 2.5 qt. baking dish. In a large bowl, combine peaches, blueberries, cornstarch, lemon juice and sugar; set aside. In small bowl, combine flour, oats, cinnamon, nutmeg and salt; stir in brown sugar, then butter, mixing by hand until blended and crumbly. Spread fruit mixture in prepared baking dish and sprinkle with oatmeal mixture. Bake 45 minutes or until golden brown. Serve warm with ice cream or whipped topping. Yield: 6 - 7 servings
Enjoy your summer! Remember: Life is the Berries!
Bill Meyer was quoted as saying "Every thought is a seed. If you plant crab apples, don't count on harvesting Golden Delicious".