BERRY TIME

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.

#1) INGREDIENT ADD INS - 

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 - 

Ingredients:

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)

Directions:

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: 

Ingredients:

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

Directions:

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 - 

Ingredients:

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

    Directions:

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:

Ingredients:

3/4 c Greek Yogurt

2-4 tsp Honey

1 tsp Vanilla

Berries

skewers

Directions:

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!