Healing Food Series: Berries

We’re kicking off May by continuing with my series on foods that can heal the body and bolster good gut health. If your unfamiliar with what this is you can read more about it here.This month we’re focusing on all the berries, whether it’s blueberries, strawberries, raspberries, or blackberries. Fresh berries can easily be found in farmer’s markets across the country, however, the late spring and summer months are typically when they’re best.

It’s no surprise that berries are good for us and there are several different components that make them a nutritious powerhouse. I’ve listed some of the most important ones below.

  1. Berries are loaded with antioxidants
  2. Berries may improve your blood sugar and insulin levels.
  3. Berries are a good source of fiber, including soluble fiber. Studies have shown that consuming soluble fiber slows down the movement of food through your digestive tract, leading to reduced hunger and increased feelings of fullness.
  4. Berries are low in calories and extremely nutritious. In addition to being high in antioxidants, they’re also rich in several vitamins and minerals, especially vitamin C and manganese.
  5. Berries may help reduce inflammation and decrease the risk of heart disease and other health problems.
  6. Berries are a heart-healthy food, which can help lower cholesterol levels.
  7. The antioxidants in berries may help protect against cancer.
  8. They’re good for your skin, reducing wrinkles and skin damage from free radicals and may block the production of enzymes that break down collagen.

Berries are widely available in fresh and frozen forms. There’s a variety of ways to incorporate berries into recipes, as you will see below, but they’re just as delicious on their own.

Blueberry Pie Kefir Smoothie: Judy Matusky

Oven Dried Blueberry Fruit Leather: Feed Them Wisely

Wild Blueberry Sweet Potato Wheat Bread: Bucket List Tummy

Summer Strawberry Chicken Salad with Honey Lime Yogurt Dressing: Bucket List Tummy

Wild Blueberry Peanutty Protein Smoothie: Nutrition Starring You

Strawberry Vanilla Sorghum Parfait: Nutrition Starring You

Grilled Citrus Marinated Chicken with Raspberry Red Wine Sauce: Tasty Balance Nutrition

PB&J Smoothie: Key Ingredients

 

Berry Rhubarb Mini Cheesecake Bites: One Hungry Bunny

Healthy Lemonade with Berries and Lavender: One Hungry Bunny

Raspberry Basil Sorbet : Rabbit Food Runner

Strawberry Chicken Pecan Salad: Queen of Kitchen

Skillet Blackberry Bread Pudding: Your Choice Nutrition

Cream Cheese Earl Grey Ebelskivers with Blueberries: Alison’s Allspice

5 Minute Healthy Strawberry Sauce: Nourish

Red Cabbage, Snap Pea, & Blueberry Salad: Jessica Levinson

Berry Patriotic Yogurt Parfait: Queen of My Kitchen

Strawberry Chocolate Oat Bars: Eat Real Live Well

Garbanzo Berry Cupcakes: Eat Real Live Well

Very Berry Tiny Trifles: Nutrition Nuptials

Flourless Fruit Crumble: Key Ingredients

Peach Panzanella Salad with Halloumi Cheese and Blueberry Balsamic Dressing: Jessica Levinson

Wild Blueberry Whoopie Pies: Sinful Nutrition

Strawberry Avocado Farro Salad: Lively Table

No Added Sugar Blueberry Muffin Pancakes: Lively Table

Fresh Blueberry Salsa: Real You Nutrition

Berry Coconut Granola : Casey The College Celiac

Healthy Strawberry Jam: Key Ingredients

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By | 2018-06-01T09:36:49+00:00 May 1st, 2018|Food|2 Comments

2 Comments

  1. Kelly May 2, 2018 at 11:54 am

    Great highlight of berries – can’t wait to try some of these recipes!

  2. […] case you missed it here’s a great round up of recipes for ALL the […]

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