Sensational Summer Berries
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It is summer time and that means fresh eating. One way to enjoy more nutritious and delicious summer foods is to include more sensational summer berries! Berries encompass tantalizing tastes for everyone to enjoy from tart blackberries to sweet blueberries; there is a berry for everyone. These nutritional powerhouses deserve a place in everyone’s diet because they can aid in disease prevention.
Blueberries are a great choice because they are a sweet summertime treat that are a good source of fiber and vitamin C and loaded with phytonutrients which can help ward off diseases like heart disease and cancer. Select firm, plump blueberries with uniform size. Add frozen blueberries to a smoothie or top your favorite yogurt with fresh blueberries for a quick snack.
Blackberries are another sensational summer berry to include in your daily fruit consumption. They are good source of fiber, vitamin C and vitamin K. One cup of blackberries has 7 grams of dietary fiber which helps support a healthy gut. Blackberries are also full of phytonutrients like anthocyanin, which gives the berry its dark color.
Raspberries are high in fiber and vitamin C and can come in several colors like red, black and golden. Choose dry, plump raspberries and avoid washing until you are ready to eat them. Need a fun way to get more raspberries in your diet? Make a fruit salsa with raspberries to top grilled fish or make raspberries the sweet topping on your light summer salad.
Strawberries are one of the top favored fruits among children and adults. They are high in folate and vitamin C. Strawberries are increasingly found all year round, however they are in peak season in the summer months. Choose bright red, shiny, medium-sized strawberries; they tend to be more flavorful than larger ones. Enjoy the little berries in life!
Any berry you choose is a berry that is nutritious and delicious. Each berry brings different tastes, textures and nutrients to your diet and can be used in many different recipes. Try the Berry Salad with Baby Kale and Cinnamon Vinaigrette to enjoy sensational summer berries!
Berry Salad with Baby Kale and Cinnamon Vinaigrette
All you need:
8 oz Hy-Vee Greener Supreme Blend salad (approximately ¾ bag)
3 oz Hy-Vee HealthMarket organic baby kale (approximately ½ container)
2 c quartered fresh strawberries
½ c fresh blueberries
½ c chopped red onion
¼ c raspberry vinegar
1 tbsp Hy-Vee Select olive oil
3 tbsp Hy-Vee sugar
¼ tsp Hy-Vee salt
¼ tsp Hy-Vee ground cinnamon
¼ tsp hot pepper sauce
12 ounces cooked chicken breast, thinly sliced, divided
Hy-Vee pecans optional
All you do:
1. In large bowl combine salad blend, baby kale, strawberries, blueberries and onion. Set aside.
2. In jar with tight-fitting lid, combine vinegar, olive oil, sugar, salt, cinnamon and hot pepper sauce. Shake well.
3. Drizzle vinaigrette over salad-kale mixture and toss gently.
4. To serve, divide mixture among 6 plates and top each with 2 ounces thinly sliced chicken breast and pecans if desired.
Nutrition Facts per serving: Calories 170, 4.5 g fat, 1 g saturated fat, 0 trans fat, 45 mg cholesterol, 140 mg sodium, 14 g carbohydrate, 2 g fiber, 10 g sugar, 18 g protein. Daily values: Vitamin A 80%, Vitamin C 90%, Calcium 4%, Iron 8 %.
Adapted from: Hy-Vee Seasons Healthy Living Recipes Cookbook
The information is not intended as medical advice. Please consult a medical professional for individual advice.