Summer is here and to me that means one thing…. it’s berry season! Strawberries, raspberries, blackberries and of course the small but mighty blueberry each take their turn in the sun presenting us with a bounty of sweet, delicious and highly nutritious treats to enjoy all summer long! Aside from their obvious deliciousness, berries pack a powerful punch and are considered to be among the healthiest foods on the planet! What makes berries so special?

Let’s take a look at some particularly impressive berries and see why they are so highly regarded…

Blueberries…you had me at hello! Blueberries are perhaps the crown jewel of the berry family with an extensive list of health benefits including their powerful antioxidant and anti-inflammatory potential. The “secret sauce” behind blueberries superpowers is a potent phytochemical (a biologically active compound found in plants) called anthocyanins. Anthocyanins are polyphenols which have been shown to help reduce the risk of cardiovascular disease, type 2 diabetes, help us maintain a healthy weight and are even neuroprotective! Blueberries may even help contribute to gut health by improving the ratio of good to bad bacteria.

Strawberries are also rich in the phytochemicals anthocyanins as well as quercetin and catechins; and these sweet, juicy treats pack one of the highest vitamin C punches of all fruits and are high in folate and potassium. Studies have shown strawberries health benefits include helping to reduce the risk of hypertension and atherosclerosis, and may inhibit tumor growth to help prevent cancer. To top it off, strawberries have been shown to increase dopamine (the happy neurotransmitter) levels in the brain, so strawberries may actually improve your mood! They certainly make me happy! J

Blackberries are chock full of vitamins and minerals including folate, manganese and vitamin C. These petite plump purses show promise in helping to balance blood sugars and cholesterol levels and have powerful antioxidant, antibacterial, antiviral and anticancer potential. Recent studies reveal that blackberries, among several other berry varietals, may help improve brain function and reduce neurodegeneration, making it a smart move to include berries into your daily diet!

Raspberries are rich in antioxidant packed polyphenols making them another powerhouse berry! The possible health benefits of raspberries are linked to their anti-inflammatory properties and include reducing the risk of CVD, type 2 diabetes, obesity and Alzheimer’s disease.

As you can see, berries are the bomb!! These low sugar, high fiber treats are great in both sweet and savory dishes and are a terrific addition to any summer menu!

Here are a few tips to help you healthfully include more berries into your diet…

• Choose organic berries whenever possible. (see the EWG’s Clean Fifteen and Dirty Dozen for specific produce recommendations). https://www.ewg.org/foodnews/dirty-dozen.php.
• Wait to wash berries until just before eating them to preserve freshness.
• Store berries in refrigerator.
• Add berries to your salads. (See my Sumptuous Strawberry & Spinach Salad recipe below).
• Make a Greek yogurt and berry parfait for breakfast or a mid-day snack.
• Add berries to oatmeal, granola and homemade healthy baked treats.
• Have a small bowl of berries for dessert.
• Freeze berries to add to smoothies and sauces.
• To freeze berries: Wash berries, then set out on a kitchen towel to completely dry. Spread washed and dried berries in a single layer on a baking sheet and place in the freezer. This will prevent the berries from sticking to each other. Once the berries are frozen you can store together in an airtight container in the freezer for up to 3-6 months.

Finally, here is one of my favorite recipes for you to try on your own! This Sumptuous Strawberry & Spinach Salad is my go-to summer lunch or light dinner and is swooning with anti-inflammatory nutrients! I like to include a lean protein source in my salads, however, the chicken breast in this recipe can easily be omitted for those following a vegetarian diet.

I hope you enjoy the recipes and can see the many health benefits berries have to offer!

Happy berry eating!

Liz Jackowitz M.S.

Sumptuous Strawberry and Spinach Salad with Strawberry Vinaigrette

GF
Recipe by Liz Jackowitz
Serves 2

Ingredients:

• 6 cups fresh baby spinach; washed and dried (organic if possible)
• 2 ounces soft goat cheese (log style)
• 1 cup ripe organic strawberries, washed, hulled and sliced
• ¼ cup sliced almonds
• 2 (about 4-5 ounces each) boneless, skinless chicken breast (organic and free range if possible)
• Extra virgin olive oil
• Kosher or sea salt and freshly ground black pepper
• Homemade Strawberry Vinaigrette (recipe below)

Salad prep directions:

1. Make the dressing and place in the refrigerator until ready to use.
2. Place the chicken breasts between two pieces of parchment paper and gently pound with a kitchen mallet or rolling pin until chicken breasts are somewhat flattened and uniform in height.
3. Sprinkle chicken breast with salt and pepper on both sides (about ¼ teaspoon salt and a pinch of black pepper per chicken breast).
4. Heat a skillet on medium heat and add 1 tablespoon olive oil to pan.
5. Once the pan and oil are heated, add the seasoned chicken breasts and cook about 5 minutes per side, or until cooked through and no longer pink inside. Remove chicken from pan and set aside to rest while assembling the salad.
6. Toast the sliced almonds in a pan on stove top on medium heat until lightly golden brown. Set aside to cool while preparing the rest of the salad. Watch these closely, they burn easily!

Assembling the salads:

1. Place 2-3 cups of washed and dried spinach into each serving bowl.
2. Sprinkle each bowl of spinach with ½ cup strawberry slices.
3. Using a fork or your fingers, break up the goat cheese and, dividing evenly, sprinkle over the spinach and strawberries in each serving bowl.
4. Slice the chicken into thin slices and arrange in a fan like pattern on top of the spinach and other ingredients in each bowl.
5. Sprinkle each bowl with 2 tablespoons of toasted almond slices.
6. Drizzle each salad with about 2 tablespoons strawberry vinaigrette.
7. Enjoy!

Strawberry Vinaigrette:

• 1 cup ripe organic strawberries, washed, hulled and cut into quarters
• 2 TBSP white balsamic vinegar, white wine vinegar or apple cider vinegar (or a combination)
• 1 TBSP honey (optional)
• ¼ cup extra virgin olive oil
• Salt and pepper to taste

Directions:

Place all the ingredients in a blender and blend until smooth. Check for seasonings and place in the refrigerator until use.

Nutrition:

Strawberry Vinaigrette:

Serving size: 2 TBSP

Total Fat: 13.6g

Calories per serving: 157

Total carbohydrates: 9.2g

Protein: 0.3g

Strawberry & Spinach Salad:

Serving size: 1 Salad (recipe makes 2 salads)

Calories per serving: 333

Total Carbohydrates: 13.1g

Total fat: 21.3g

Protein: 23.6g

Resources:

Wilhelmina Kalt, Aedin Cassidy, Luke R Howard, Robert Krikorian, April J Stull, Francois Tremblay, Raul Zamora-Ros, Recent Research on the Health Benefits of Blueberries and Their Anthocyanins, Advances in Nutrition, Volume 11, Issue 2, March 2020, Pages 224–236,

Promising Health Benefits of the Strawberry: A focus on Clinical Studies. Afrin S, Gasparrini M, forbes-Hernandez T, Reboredo-Rodrigues P, Mezzetti B, Varela-Lopez A, Giampieri F, Battino M.

Subash S, Essa MM, Al-Adawi S, Memon MA, Manivasagam T, Akbar M. Neuroprotective effects of berry fruits on neurodegenerative diseases. Neural Regen Res. 2014;9(16):1557-1566. doi:10.4103/1673-5374.139483

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4192974/.

Burton-Freeman BM, Sandhu AK, Edirisinghe I. Red Raspberries and Their Bioactive Polyphenols: Cardiometabolic and Neuronal Health Links. Adv Nutr. 2016;7(1):44-65. Published 2016 Jan 15. doi:10.3945/an.115.009639

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717884/

Journal of Agricultural and Food Chemistry, 31 May 2016, 64(22):4435-4449
DOI: 10.1021/acs.jafc.6b00857 PMID: 27172913