Berry delicious and so good for you!



Summer is a time for lighter foods, including fresh fruits and veggies, whether they be from your garden, the local farmers market or grocery store. Berries are one of my favorite summer foods, actually I enjoy them all year long, but I really enjoy the fresh berries of summer.

Fruit is linked with lower risks of cancer, heart disease and inflammation. Research is also suggesting that blueberries in particular may be beneficial in the fight against Alzheimer’s. Different colored berries, and fruits and veggies in general, have different nutrients – therefore different health benefits. So, it is important to eat a wide variety of them. “Eat the rainbow,” as the saying goes.

Berries are nutritious powerhouses bursting with antioxidants and phytochemicals, as well as vitamins (especially vitamins A, C and E that can protect cells from damage) and fiber. They are also low calorie, and fat, saturated fat, cholesterol and sodium free, and they taste amazing!

Strawberries, blueberries, raspberries and blackberries are favorites, with only 50-85 calories per cup and 3-8 grams of fiber (raspberries and blackberries being the highest in fiber with roughly

Submitted by Essentia Health. Teresa Farrell is a registeredand licensed dietician at Essentia Health.

Submitted by Essentia Health. Teresa Farrell is a registeredand licensed dietician at Essentia Health.

8 grams per cup).

I also love that they are so versatile to use. They go well with your meals, as snacks and as dessert. Some of my favorite ideas are: On a high fiber breakfast cereal-cold or hot, in pancakes and waffles or as a topping, fruit and yogurt parfait, in a leafy salad (a favorite is a spinach salad with strawberries and blueberries, walnuts and a light vinaigrette dressing), an addition to fruit kabobs which are fun to make (kids and grandkids love to help) and eat, a side dish/garnish, in smoothies, pureed and frozen in popsicle form, strawberries dipped in dark chocolate or as a dessert with a dollop of whipped

topping. The possibilities are endless, be creative!

Balsamic Berry Bruschetta

• 1/2 a baguette, thinly sliced into 10 pieces
• 1 c. part skim ricotta cheese
• 1 c. strawberries, halved or sliced
• Balsamic vinegar



Preheat oven to 300 degrees. Place the baguette slices on a baking sheet. Toast in the oven for 8 minutes or until lightly golden brown, flipping the slices halfway through.

Using an electric mixer beat the ricotta until smooth.

Cut the cooled baguette slices in half. Spread a generous amount of the ricotta on the baguette slices, top with strawberries and drizzle with balsamic vinegar.

Nutrition information for 2 half slices:
Calories: 70
Protein: 4 grams
Fat: 2 grams
Carbohydrates: 10 grams
Fiber: 1 gram
Sodium: 25 milligrams

Berries are good for dessert as well.

Berry Cheesecake Trifle

• 1 (5 oz.) package instant cheesecake pudding (vanilla
pudding may be substituted for the cheesecake pudding.
Sugar-free pudding may be substituted for regular
• 3 c. of cold skim milk
• 1 (9 inch) angel food cake, torn into roughly 1-inch
pieces (pound cake may be substituted for the angel
food cake)
• 1 c. blueberries, washed
• 1 lb. strawberries, washed and hulled (any type
of berry or other fruit may be used in place of
the blueberries or strawberries)
• 1 (12 oz.) container frozen whipped topping,

Whisk pudding mix and milk in a bowl for 2 minutes, let stand until thickened, about 3 more minutes.

Layer half the cake cubes into a trifle bowl or other clear bowl. Top cake cubes with half the pudding mixture, half the blueberries, half the strawberries and half the whipped topping. Repeat layers. Top with more strawberries and blueberries for a nice presentation.

Cover and refrigerate 4 hours before serving. Serves: 16

Nutrition information per serving-1/16 of the trifle: Calories: 135 Protein: 4 grams Fat: 0 Carbohydrates: 25 grams Fiber: 1 gram Sodium 125 milligrams

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