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Healthy Eats and Repeat

Highlighting Food, Recipes, and Ideas for a Healthy Lifestyle
Berries Vid Cover

Blog Special: Berries Three Ways


"Healthy Eats and Repeat" has talked berries before. Posts on strawberries, blueberries, cranberries, raspberries…what to look for, how to store, how to prepare, etc. With summer upon us, we have prepared a quick video on how to make three different recipes with berries.

I am always encouraging the public to get into the kitchen and try something new. Easy recipes are a plus too, which I think some of you will find them not difficult at all. Enjoy!

Berry-Nana-Squash Smoothie (makes 3 cups, serving size 1 cup)

1 cup frozen mixed berries
1/2 cup diced banana
1 cup diced zucchini or yellow squash
1 cup low-fat vanilla yogurt
1 cup ice cubes
1. In a blender, add all ingredients.
2. Purée until smooth, about 2-3 minutes.
3. Serve right away.

Nutritional analysis per serving: 130 calories, 1g fat, 55mg sodium, 28g carbohydrate, 2g fiber, 4g protein

Mini Berry Pie (Serves 5)

Pie Crust
Nonstick cooking spray
5 whole wheat tortillas (6")
1 tsp sugar
1/4 tsp cinnamon

Pie Filling
1 bag (16 ounces) frozen mixed berries (2 1/2 cups)
1-1/2 tsp sugar
1 tsp cornstarch

1. Preheat oven to 375°F. Spray a muffin tin with nonstick cooking spray.
2. Lay tortillas flat. Spray one side of each tortilla with cooking spray. Combine sugar and cinnamon. Sprinkle mixture on the tortillas. Place the tortillas in the muffin tin. Fit them into the muffin bowls. The cinnamon and sugar will be on the inside of the bowls. Bake the tortillas for 13–15 minutes. They will be light brown and crisp.
3. Put berries in a medium saucepan over low heat. Stir sugar and cornstarch in a small bowl. Add mixture to thawed berries. Cook over medium heat. Mixture will start to get thick and bubble. Cook 1 minute more. Remove from heat. Put 1/4 cup berry filling into each tortilla bowl. Serve immediately.

Nutrition analysis per serving: 130 calories, 3g fat, 240mg sodium, 25g carbohydrate, 11g fiber, 4g protein

Source: Eat Smart, Spend Smart, Iowa State University Extension and Outreach

Spinach and Strawberry Salad with Poppy Seed Dressing (10 (1 cup) servings)

Salad Ingredients

1 10-oz. package fresh spinach
1-quart fresh strawberries
1/2 cup walnut pieces

1. Wash and trim spinach. Spread over the bottom of a 9x13-inch dish or into a salad bowl.
2. Cut strawberries lengthwise and spread over spinach. Sprinkle walnuts over the berries.
3. Serve with prepared dressing.

Dressing Ingredients

1/4 cup honey

1/4 tsp Worcestershire sauce

2 Tbsp sesame seeds

1/2 tsp paprika

1 Tbsp poppy seeds

1/4 cup vegetable oil or olive oil

1 1/2 tsp minced onion

1/4 cup cider vinegar

1. Mix honey, sesame, poppy, minced onion, Worcestershire sauce, paprika, vegetable oil, and vinegar in a blender. Blend until frothy.

Nutrition Information per serving: 180 calories, 11 grams total fat (1.5 grams saturated fat), 0 mg cholesterol, 25 mg sodium, 21 grams carbohydrates, 2 grams dietary fiber, 3 grams protein

Source: University of Illinois Extension, Meals for a Healthy Heart series



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