Insider’s Viewpoint: True Berries vs Berry-Like
Did you know? There are “true” berries (avocados, barberries, currants, gooseberries, grapes, pineapple and tomatoes) and “false” berries such as blueberries, cranberries and huckleberries. What most of us think of as berries are actually “berry-like” compound fruits such as blackberries, boysenberries, loganberries, mulberries, raspberries and strawberries.
No matter what botanical family berries belong to, who doesn’t love the small, brightly colored, juicy fruits we call berries? Besides tasting delicious and being a quick and easy food to prepare, berries are also nutritional powerhouses, often referred to as superfoods. Experts suggest eating a serving of berries two times per week to get the most benefit.
4 Nutrition-Packed Berries
Composed of about 80% water and healthful fiber, these berries can contribute to weight loss or help reduce the risk of cardiovascular disease. The rich blue-black color indicates exceptionally high levels of healthful antioxidants.
Providing 160% of the recommended daily amount of Vitamin C for immune support, the red anthocyanins in strawberries help protect cells from damage by harmful molecules.
Abundant in antioxidants, raspberries are particularly noted for their content of ellagic acid, a potent cancer fighter. High in fiber (4 g per ½ cup), vitamin C and niacin, raspberries have a mild flavor but a powerful nutritional impact.
Phytonutrients in blueberries protect cells from damage that may lead to cataracts or glaucoma. Eating blueberries may protect the brain from oxidative stress and help guard against age-related dementia.
Berry Salsa with Cinnamon Chips
All you need …
- 1 (6 oz.) package fresh raspberries, gently rinsed
- 1 pint (2 cups) fresh strawberries, rinsed, stems removed, then quartered
- 2 kiwi, washed, peeled and diced
- 1 Golden Delicious apple, washed, peeled (if desired, but leaving peel on retains more healthy fiber) and diced
- 2 tablespoons strawberry preserves
- 6 Multigrain tortillas (fajita-style) with omega-3
- Olive oil pan spray
- ¼ cup cinnamon sugar (¼ cup sugar plus 1 tablespoon cinnamon)
All you do …
- In a large bowl, combine raspberries, strawberries, kiwi, apple and strawberry preserves. Cover and chill for 15-30 minutes.
- Preheat oven to 350°. Spray one side of each multigrain tortilla with olive oil spray to coat lightly.
- Transfer sprayed tortilla to cutting board and cut into “chip-sized” wedges with a pizza cutter or scissors, then arrange in a single layer on baking sheet(s). Sprinkle wedges lightly with cinnamon sugar mixture. Spray lightly again to help the sugar stick.
- Bake 8-12 minutes or until crispy but not overly brown. Remove baking sheet(s) from the oven and allow chips to cool, about 15 minutes.
- Serve with chilled berry mixture. Serves 7.
Nutrition Facts (per serving)
220 calories, 45 g carbohydrates (7 g dietary fiber, 19g sugars)
4 g protein, 3 g fat, 260 mg sodium
Source: Adapted from hy-vee.com
The information is not intended as medical advice. Please consult a medical professional for individual advice.
Allison Yoder, MA, RD, LD
Health & Wellness Supervisor
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