FitFactor: Summer Berry Recipes
A healthy diet is one that includes lots of whole foods, few processed or refined foods and very little sugar. It is important for people with bleeding disorders to eat a healthy diet to help maintain a proper weight and to reap all of the vitamins, minerals, fiber and nutrients that a diet rich in fruits and vegetables, lean protein, and whole grains has to offer. Being at a healthy weight helps take undue pressure off of joints and healthy, whole foods keep bodies healthy and strong.
Spring and summer bring a host of fresh fruits and vegetables that can be added to any meal to make it colorful, flavor rich and healthy. One especially plentiful group this time of year is berries. Think about adding these berries to your meal time plate:
Blackberries are special, beyond their basic berry goodness. Notable for their high levels of dietary fiber, vitamin C, vitamin K, folic acid and manganese, they also rank well for antioxidant strength. By many accounts, blackberries are considered one of the strongest antioxidant foods consumed in the U.S.
Second only to strawberries in terms of U.S. berry consumption, blueberries are not only popular, but constantly rank near the top in terms of their antioxidant capacities among all fruits, vegetables, spices and seasonings. Studies suggest that blueberries may reduce memory decline, may reduce heart attack risk, and may provide other anti-aging benefits. They are also an excellent source of vitamins C and K, manganese and a good source of dietary fiber. One of the real beauties of blueberries is that they are native to North America and are grown commercially in 38 states. Unfortunately, domestic blueberries test positive for 42 different pesticide residues in Environmental Working Group’s (EWG’s) examination of pesticide loads – so purchase organic ones when you can.
Deliver many health benefits and because of their aggregate fruit structure, raspberries are among the highest fiber-containing foods, with up to 20 percent fiber per total weight. They are also a great source of vitamin C, manganese, B vitamins 1–3, folic acid, magnesium, copper and iron. As for the antioxidants, raspberries contain loads. Yellow raspberries are also grown, but they have fewer antioxidants.
Strawberries are grown in every state in the U.S., which makes them readily available for consumers. One serving of strawberries offers 85 milligrams of vitamin C, or 150 percent of the Daily Value. They provide fiber, manganese, folate, potassium, and like the rest of the berry family, antioxidants. Strawberries land in second place for pesticide load on EWG’s 2013 Dirty Dozen list, so purchase organic ones if you can.
This recipe for Berry Fruit Salad is a healthy, light, and refreshing addition to any summer meal.
- 1 container of blueberries
- 1 container of strawberries, sliced
- juice of one lemon
- 4 tbsp. honey
- fresh mint, chopped
Use a juicer to squeeze the lemon juice.
Add the honey to the lemon juice and mix together with a fork.
Roughly chop the mint.
Add the berries and chopped mint to a bowl.
Stir together with the lemon/honey mixture.
Recipe and photo credit: https://bigapplebitesny.wordpress.com/
Assisting and Advocating for the Bleeding Disorders Community