ABC SUPERFOODS: B is for Berries

BERRIES

Benefit

Berries contain ellagic acid, which prevents cancer-causing cellular changes within our bodies. It is an antioxidant that detoxifies carcinogens, among other things. Berries also have a lot of insoluble fiber, ensuring that you will absorb fewer calories than you consume and preventing constipation. All berries are high in Vitamin C, too, which is an important nutrient to help reduce the risk of heart disease, cataracts, cancer, and infections. For example, eating a half cup of strawberries gives you 70% of the recommended Daily Value (DV), with 42 milligrams of Vitamin C.

At the Market

-Frozen berries are cheapest, unless you pick your own in season. If you do the latter, buy in bulk and freeze them yourself.
-Fresh berries are healthiest. In fact, even slicing a strawberry can lead to a decline in Vitamin C, so to get the most out of your berries, don’t cook them and refrain from slicing until right before serving.
-Find berries that are firm and avoid any that are wet or soft.

In the Kitchen

-Store in the refrigerator immediately, unwashed, uncovered and preferably “uncrowded” in a shallow, large bowl or spread out on a platter.
-Note: even with ideal handling and at their best, berries may only last a few days in the refrigerator, but they also freeze well.
-Choose berries that earn their name. For example, “blackberries” should be jet-black in color, blueberries should be a powdery blue and strawberries a bold red.

My Go-To Recipe

Mixed Berry Breakfast

Oatmeal and berries

1/2c Fresh Berries (or thawed frozen)
1.5c Old Fashioned Oats
1T Chia Seeds
1c Almond Milk (other other milk substitute)

Mix all ingredients in a cereal bowl and enjoy! Gluten-free, sugar-free, and dairy-free! This is what I have for breakfast nearly every morning and it’s filling, nutritious, and delicious!

What’s your favorite berry recipe?

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