Berries for Health

  
Berries may be little, but boysenberries, blackberries, raspberries, strawberries, blueberries, and cranberries are big on antioxidants. The antioxidants in berries can help your body fight oxidative stress caused by free radicals that can lead to illness.
Berries are full of health benefits. But for the purpose of this post, I’m going to focus on how they are loaded with fiber, which helps you feel full (and eat less) and are good for easing your arthritis symptoms, too.
The high antioxidant power of berries protects your body against inflammation and free radicals, molecules that can damage cells and organs and activated arthritic pain.
To get the optimal health benefits of berries, eat two to three types of fresh, frozen or dehydrated each day. Incorporate the benefits of berries into your daily diet with the following suggestions: 
1. Strawberries contain more vitamin C in a one-cup serving than one orange and are particularly high in folic acid. Easy serving tip: Top with Greek yogurt for a low-calorie breakfast or dip in melted, low-fat brie cheese.
2. Cranberries not only combat urinary tract infections by preventing Escherichia coli bacteria from sticking to cells in the urinary tract, but they also are a natural probiotic, supporting healthy bacteria that grow in the gastrointestinal tract and aiding in digestion. Easy serving tip: Add a cup of fresh or frozen cranberries to bread recipes. Toss dried cranberries in salads or trail mixes.
3. Blackberries, Raspberries and Boysenberries each contains 8 grams (g) of fiber in one cup – one-third the daily recommended amount. Easy serving tip: Blend them with 100-percent fruit juice and heat to make a sauce for lean protein such as tofu, fish, and chicken.
4. Blueberries contain 20 types of anthocyanin – antioxidants that give berries their blue-violet and red colors. Other berries contain only three or four types. Easy serving tip: Toss a handful on cereals and oatmeal, blend into smoothies, put on a bagel with cream cheese or try this awesome, healthy berry with cream.

Berries with Cream

Ingredients:

1 cup blueberries

1/2 cup blackberries

1 tablespoon vanilla

1 teaspoon cinnamon 

  
  

Combine all ingredients in a sauce pad over medium heat. Stir gently (don’t smush your berries!)

    
Once mixture has the desired consistency – serve warm topped with homemade whip cream or store in the fridge to cool and serve later.

    

Topping:

1 container whipping cream

1 tablespoon vanilla
Combine in a bowl and mix to desired consistency. I used my Nutribullet 😄👍

  
  

Enjoy!
In health,

Johanna

Strawberry Bonbons

  
If you’re not already a fan of strawberries, you should be. Not only are they juicy, summery and delicious, they’re a bona fide superfood, too. Nutrient-rich and packed with antioxidants (like vitamin C), strawberries offer a wide range of health benefits, some of which may surprise you.

The tiny strawberry is packed with vitamin C, fiber, antioxidants, and more. The heart-shaped silhouette of the strawberry is the first clue that this fruit is good for you. These potent little packages protect your heart, increase HDL (good) cholesterol, lower your blood pressure, and guard against cancer.
In general,  the benefits of consuming fruits and vegetables of all kinds, including strawberries, are infinite. As plant food consumption goes up, the risk of heart disease, diabetes, and cancer goes down. 

High fruit and vegetable intake is also associated with healthy skin and hair, increased energy, and lower weight.

Strawberries have a natural sweetness that makes them irresistible. In fact, if you a craving a summer treat and want something sweet and frozen opt for frozen strawberries to satisfy your craving.

Here’s a super simple recipe for strawberry Bonbons to try.

Ingredients:

  

  • Fresh washed strawberries (halved)
  • Yogurt

Directions:

  • Dip strawberries in yogurt
  • Place on a cookie sheet with waxed paper
  • Freeze overnight

  
Enjoy your frost kid-friendly treat.

In health,

Johanna