Whether you’re celebrating at home or having a picnic in the park, here’s some healthy, patriotic recipes that feature an antioxidant powerhouse--berries. Recent studies have found that the antioxidant properties of anthocyanidin, the substance that gives berries their rich colors, can slow age-related cognitive decline. Yes, that makes berries brain food!
The American Parfait
We’ve taken a classic “red-white-and blue” dessert and made it healthier by using yogurt instead of whipped cream.
½ c. blueberries
½ c. raspberries
1 c. strawberries
¼ c. 100% pineapple or orange juice
1 c. organic fat-free vanilla yogurt
½ c. granola
Mix fruits and juice together in a large bowl; marinate in the refrigerator for 2 hours. Layer 1/14 cup of yogurt, ¼ cup of fruit mixture and 2 tablespoons granola in a small cup. Repeat with remaining ingredients to make 4 individual parfaits. Serve cold. Makes 4 servings.
Nutrition information per serving: Calories 174; Total Fat: 6g; Saturated Fat: 2 g; Sodium: 39 mg; Carbohydrate: 25 g; Fiber: 4 g; Protein: 5 g.
Spinach and Blueberry Salad
As a side dish or a vegetarian entrée (omit cheese), this salad has it all: protein, healthy fats, vitamin C, antioxidants, and fiber.
1 pkg. fresh spinach, rinsed
1 pt. fresh blueberries or
½ c. dried blueberries
½ c. feta cheese
¼ c. walnuts, chopped
2 T. balsamic or blueberry vinegar
2 T. extra-virgin olive oil
Combine spinach, blueberries, feta cheese and walnuts together in a salad bowl. Mix vinegar and olive oil together. Pour over salad and toss. Makes 4 servings.
Nutrition information per serving: Calories: 223; Total Fat: 15 g; Saturated Fat: 4 g; Sodium: 237 mg; Carbohydrate: 15 g; Fiber: 4 g; Protein 7 g.
More Recipes Like This
These “berry-licious” recipes are from the cookbook, Wholesome Temptation™, which was developed by chefs and registered dietitians at Cancer Treatment Centers of America®. It focuses on tips and recipes to ensure optimal nutrition during cancer treatment and recovery.
Even though the book was designed for cancer patients, it contains a wide variety of recipes that are appropriate for anyone who wants to eat a healthy, flavorful diet. Recipes are low in refined sugar, processed flour, and saturated fats and rich in healthy Omega-3 fatty acids and antioxidants to support your immune system.
Cookbook Supports Cancer Research
Wholesome Temptation™ is available from our online store. And, as with any CNCA purchase, a portion of your sale is donated to The Gateway for Cancer Research Foundation. This nonprofit organization works with leading treatment innovators sm searching for breakthroughs that can help cancer patients live longer, feel better and be cured -- TODAY! With your help we’ve donated over $117,000!
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