Enjoy nutrition with fresh berries

Published 10:01 am Sunday, August 20, 2017

By Megan Groh

Hy-Vee Dietitian

It is summer time and that means fresh eating.

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One way to enjoy more nutritious and delicious summer foods is to include more sensational summer berries. Berries encompass tantalizing tastes for everyone to enjoy from tart blackberries to sweet blueberries; there is a berry for everyone. These nutritional powerhouses deserve a place in everyone’s diet because they can aid in disease prevention.

Blueberries are a great choice because they are a sweet summertime treat that are a good source of fiber and vitamin C and loaded with phytonutrients which can help ward off diseases like heart disease and cancer. Select firm, plump blueberries with uniform size. Add frozen blueberries to a smoothie or top your favorite yogurt with fresh blueberries for a quick snack.

Blackberries are another sensational summer berry to include in your daily fruit consumption. They are good source of fiber, vitamin C and vitamin K. One cup of blackberries has seven grams of dietary fiber which helps support a healthy gut. Blackberries are also full of phytonutrients like anthocyanin, which gives the berry its dark color.

Raspberries are high in fiber and vitamin C and can come in several colors like red, black and golden. Choose dry, plump raspberries and avoid washing until you are ready to eat them. Need a fun way to get more raspberries in your diet? Make a fruit salsa with raspberries to top grilled fish or make raspberries the sweet topping on your light summer salad.

Strawberries are one of the top favored fruits among children and adults. They are high in folate and vitamin C. Strawberries are increasingly found all year round, however they are in peak season in the summer months. Choose bright red, shiny, medium-sized strawberries; they tend to be more flavorful than larger ones. Enjoy the little berries in life!

Any berry you choose is a berry that is nutritious and delicious. Each berry brings different tastes, textures and nutrients to your diet and can be used in many different recipes.

The information is not intended as medical advice. Please consult a medical professional for individual advice.

Fresh Fruit and Berry Crumble

Serves 6

All you need

•4 cups mixed fresh berries, cleaned and hulled

•1 tbsp sugar

•1/3 cup white whole wheat flour

•1/3 cup old fashioned oats

•1/3 cup packed brown sugar

•3 tbsp Hy-Vee 100 percent vegetable oil

All you do

1. Preheat oven to 375 degrees. Grease 1 quart baking dish or 9-inch pie pan.

2. Place berries in prepared baking dish, sprinkle with sugar.

3. Combine flour, oats, brown sugar and soybean oil in small bowl. Mix with fork or finger tips until crumbly. Sprinkle over berry mixture.

4. Bake for 20 to 25 minutes until topping is light golden brown and fruit mixture is bubbly around the edges.

Nutrition Facts per serving: 160 calories, 8g fat, 1g saturated fat, 0mg cholesterol, 0mg sodium, 24g carbohydrate, 5g fiber, 2g protein.