How to Add More Berries to Your Diet

Video by Jonathan Parrish

Did you know that berries are among the healthiest foods you can eat? Summer is the height of berry season, and no berries say summer like strawberries and blueberries!

In fact, July is National Blueberry Month.

Berries contain high amounts of antioxidants, such as anthocyanins, which may help reduce the risk of chronic diseases. In addition, they contain dietary fiber and vitamins A and C.

Check out the amount of fiber in 1 cup of:

• raspberries: 8.4 grams
• blackberries: 8 grams
• strawberries: 3.4 grams
• blueberries: 4 grams

Fiber-rich foods help you feel full, which makes it easier to eat less and lower your daily calorie intake. Research shows that berries also contain anti-inflammatory properties, can help lower cholesterol levels, may provide protection against certain types of cancer, and support healthy skin.

Whether fresh, frozen, or picked right from your berry bush or at a local farm, berries can be enjoyed in countless ways—from fresh snacking to baking and as quick additions to various dishes.
Sprinkle berries over cereal, add them to yogurt or cottage cheese, use them in salads, bake with them, or make a popsicle for a delicious, cool summer treat.

Try these two recipes to add more berries into your summer menu.

5 Ingredient Blueberry Muffin

Ingredients:

• 1 banana, mashed
• 1 cup cooked quinoa
• ¼ cup vanilla Greek yogurt
• ¼ cup almond butter
• 1 cup fresh blueberries

Directions:

1. Wash your hands with soap and water.
2. Wash produce under cool running water
3. Preheat oven to 375˚F.
4. Spray 6 muffin cups with cooking spray.
5. In a large bowl, stir together banana, quinoa, yogurt, and almond butter until blended.  Fold in blueberries.
6. Spoon batter into prepared muffin cups.  Bake for 20–25 minutes or until the muffins are golden brown and set in the center. 
7. Let the muffins cool completely, enjoy!

Note: This recipe is from the U.S. Highbush Blueberry Council.

Strawberry Popsicles

Ingredients:

• 1 ½ cup fresh strawberries, hulled and halved
• 1 cup whole milk Greek yogurt
• 2–3 tablespoons Mississippi state honey (adjust to taste)
• 1 teaspoon pure vanilla flavoring
• 1 tablespoon fresh lemon juice (about ½ lemon)

Directions:

1. Wash your hands with soap and water.
2. Wash produce under cool running water.
3. Blend the Base. In a blender or food processor, combine strawberries, Greek yogurt, honey, lemon juice, and vanilla. Blend until smooth and creamy. (You can leave a few small strawberry chunks for texture if preferred.)
4. Pour and Freeze. Pour the mixture evenly into popsicle molds. Tap the molds gently on the counter to remove any air bubbles.
5. Insert Sticks and Freeze. Add popsicle sticks and freeze for at least 4–6 hours, or until fully solid.
6. Unmold and Enjoy! To release popsicles, run warm water over the outside of the molds for a few seconds, then gently pull.

             Tip: Add diced strawberries to the molds before pouring the mixture for an extra-fruity look.

To learn more about blueberries and get additional recipes, visit the U.S. Highbush Blueberry Council website.

For more recipes and information on strawberries and blueberries, visit the Academy of Nutrition and Dietetics website.

For additional tips and registered dietitian-approved recipes, join our MSU Extension Nutrition and Wellness Facebook group.