Updated: 04/16/2014 7:46 AM
Created: 04/15/2014 2:54 PM KAALtv.com
Berries are delicious and nutritious and in-season right now. Jen Haugen, your Hy-Vee Registered Dietitian, will share why including strawberries is so important and a simple appetizer recipe for Easter celebrations.
Blackberries - composed of 80% water and high in fiber, these berries can support weight loss, lower elevated cholesterol levels and manage type II diabetes. The folate in blackberries may reduce the risk of cardiovascular disease and even helps maintain healthy hair.
Blueberries - phytonutrients in this berry protect cells from damage that may lead to cataracts, glaucoma, peptic ulcers, heart disease and cancer. An excellent source of manganese for healthy cell production, blueberries are one of the truly “blue” foods.
Raspberries - noted for their content of ellagic acid, a potent cancer fighter, raspberries are high in fiber (4 g per ½ cup), vitamin C, manganese and the B-vitamin niacin. Raspberries
are delicious with a sprinkling of balsamic vinegar to bring out the flavors.
Strawberries - a serving of this berry provides 160% of the daily recommended intake for vitamin C for a strong and healthy immune system. Strawberries are also rich in folate and fiber, as well as potassium for healthy blood pressure. They are a source of essential vitamins B1 and B5 for energy, plus manganese for bone health.
Berry Brie Bruschetta
All you need:
2/3 cup aged balsamic vinegar
1 teaspoon honey
1 loaf ciabatta bread
1 pound Brie cheese
1-1/2 cups sliced strawberries
Basil leaves, sliced in ribbons
All You Do:
Source: Hy-Vee Seasons Magazine Spring 2014.
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 Hy-Vee strawberry preserves
6 Multigrain Hy-Vee tortillas (fajita-style) with Omega-3
Olive oil pan spray
¼ cup cinnamon sugar (¼ cup sugar plus 1 tablespoon cinnamon)
All You Do:
Source: Adapted from hy-vee.com
Nutrient Facts: Per serving: 220 calories, 45 g carbohydrates (7 g dietary fiber, 19 g sugars)
4 g protein, 3 g fat, 260 mg sodium
Jen Haugen represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community. Jen is a member of the Academy of Nutrition and Dietetics.