5 Super Berries That
Will Help Promote a Healthy Heart and a Healthy Weight
Tis’ the season for fresh berries, summer’s sun-kissed little fruits! Acai berries, strawberries, blueberries, raspberries and blackberries may be little but, they are packed full of beneficial nutrients and antioxidants. According to the USDA, it is recommended to eat five servings of fresh fruit a day.* These little fruits are low in calories and a good source of your daily fiber. Alongside being delicious, sweet and juicy, research shows that berries have been known to keep you mentally sharp, help manage diabetes, promote a healthy weight, lower blood pressure, fight urinary tract infections [Click to Tweet] and might aid in prevention of Parkinson’s and Alzheimer’s disease. If that’s not enough to inspire you, hopefully my favorite recipes will!
Below are a few of my favorite recipes, full of delicious flavor and meant to inspire you!
Acai Berry Bowls
1 (3oz) acai pouch, frozen and crushed
1 banana, plus ½ cup sliced for garnish
1 cup frozen strawberries
½ cup organic sugar free apple juice
1/3 cup of blueberries
¼ cup shredded coconut
1/3 cup of flaxseed granola
Combine acai, banana, strawberries and apple juice. Blend until smooth. Spoon into serving bowls and garnish with bananas, blueberries, coconut and granola; repeat with remaining bowls
Strawberry Spinach Salad (makes 4 servings)
2 Chicken Breasts
2 bunches of fresh spinach, washed, dried and chopped.
½ red onion
1 pint of each: strawberries, blueberries and raspberries.
2 Honey crisp apples
Cut each ingredient into bite size pieces. Combine all spinach, chicken, strawberries, blueberries, raspberries and apples into a large bowl. Gently toss with Garlic Expressions Dressing.
Mojito Fruit Salad (makes 4-6 servings)
4 cups fresh cut watermelon
1 pint of blueberries
1 pint of raspberries
1lb. chopped strawberries
¼ cup packed mint, chopped
¼ cup fresh lime juice (about 3 limes)
1¾ tablespoons Agave Nectar
Add watermelon, blueberries, raspberries, strawberries and mint into a large bowl. Stir together lime juice and agave nectar in small bowl then pour over fruit and berries. Gently toss then refrigerate for at least 15 minutes before serving to allow the natural juices to infuse together.
Berry Green Smoothie (makes 2 servings)
16 oz. Almond Milk
1 bunch of fresh organic baby spinach
1 frozen banana
½ cup of strawberries
½ cup of raspberries
1tsp. chia seeds (increases energy levels)
Add all ingredients into a blender. Blend for 30 seconds. Pour into serving glass and enjoy!
Berry Coconut Ice Cream Cups (makes 4 servings)
1 cup strawberries
1 cup blueberries
1 cup raspberries
1 pint of Coconut Ice Cream
Properly wash and dry each berry and add into a large bowl. Gently mix all fruits together. In a glass serving dish of your choice, begin to layer berries and Coconut Ice Cream. Layering until full. Serve freshly made!
What is your favorite berry recipe?
July 5, 2015
Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar and Dr. Andrew Kender, Chiropractic Physicians
* While berries are typically low on the glycemic index, if you are a diabetic, be sure to check with your doctor about how much fruit you should be eating and which kind of fruit.
“9 Amazing Health Benefits of Berries.” EverydayHealth.com. N.p., n.d. Web. 30 June 2015.
“Berry Beet Açaí Breakfast Bowl (Raw, Vegan, Paleo).” Gourmande in the Kitchen. N.p., n.d. Web. 28 June 2015.