Thursday, May 14, 2020


Berries are on sale at our local markets this week! Increasing your berry intake is an excellent way to boost your immune system with vitamin C consumption (also known as ascorbic acid). Vitamin C intake is crucial, as it is a water-soluble vitamin. Meaning, it does not store in the body, so consistent intake is necessary. 
Vitamin C is necessary for growth, development and repair of all body tissues. It is involved in many body functions such as: collagen formation, iron absorption, wound healing and strengthening your immune system. Having adequate vitamin C is crucial to a healthy, balanced diet.

Here are simple, great ways to incorporate berries into your upcoming weekly menu.


Berries are very versatile. They can be added easily to recipes for a boost of natural sweetness and vitamins. Consider adding to:

  • Oatmeal
  • Cereal
  • Yogurt
  • Ice cream
  • Salads

#2) Berry Smoothie - 


1 1/2 c 100% Apple juice 
(OR almond milk, skim milk, coconut milk 
or other 100% juice)
1 Banana sliced
1 1/2 c Mixed berries
3/4 c Vanilla Greek yogurt

10-12 Ice cubes
1 TBL Honey (optional)


Combine all ingredients into a blender, 
blend until smooth. For a thicker smoothie 
add more ice. For thinner texture increase 
liquid. (note: Frozen berries can also 
be used, if using omit ice.)

#3) Blueberry Crumble: 

¾ cup Old-fashioned oats
¼ cup Whole wheat flour 
2 tbsp Pure maple syrup OR Honey
1 ½ TBL Unsalted butter, (melted)
6 cups Blueberries

3 tbsp Cornstarch

1)- Preheat the oven to 350°F, and coat an 8”
 pan with nonstick cooking spray.
2)- Prepare the topping by whisking together 
the oats, flour, and cinnamon in a small bowl. 
Make a well in the center, add the syrup
and butter. Stir until fully incorporated.
3)- Next, prepare the filling by tossing 
the blueberries with the cornstarch in a 
large bowl until completely coated.
4)- Transfer the filling to the prepared pan,
 sprinkle evenly with the topping. (Break it up 
into fairly small pieces.) Bake at 350°F for 45-55 min. 
or until the juice is bubbling at the sides of the 
pan. Cool completely to room temperature; 
then refrigerate for at least 3 hours before 
serving, (to allow the juices to fully thicken).

#4) Berry Salad - 


1 (1 lb.) container Strawberries
1 small container Blueberries
1 small container Raspberries
1/4 c Honey
1/4 c Lemon Juice
1/4 c minced Mint Leaves

Rinse and dry berries, slice strawberries into 
bite size pieces. Combine in a bowl. Whisk 
remaining ingredients in a separate bowl, 
drizzle over berries, toss to combine. Enjoy!

#5) Berry Kabobs with Honey Yogurt Dip:

3/4 c Greek Yogurt
2-4 tsp Honey
1 tsp Vanilla

1) - Rinse and dry the berries, 
removing stem from strawberries 
(if using). Arrange onto skewer 
in desired pattern.
2) - Create the dip by mixing the 
yogurt, honey and vanilla. 
Drizzle the top with additional 
honey (if desired). Serve!

Take advantage of this weeks berry sale and fight Covid-19 by boosting your immune system today!

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