Some foods are so nutritious that they have been labeled as superfoods. Berries are one of them. It is like a miracle pill, which can help you combat the deadliest of diseases. We are all aware of the benefits of anti-oxidants and berries are an absolute powerhouse of it. So, what makes berries enjoy such a fabulous reputation, among a plethora of superfoods jostling for our attention? The list is pretty steep and one that makes us rethink our current dietary fads. Healthy living is not about following any diet; healthy living is in fact about a healthy lifestyle, which one should stick to forever and ever.
What makes berries tick? More than a couple of things. To be more precise, blueberries are chock-a-block with antioxidants, called anthocyanins which keep your memory razor-sharp as you age and the delicious raspberries contain ellagic acid, which is a cancer-fighting compound. All berries are rich sources of fiber, a nutrient which keeps your digestive system super healthy. If that was not enough, those tiny berries are great for keeping your heart and bones in perfect health. That seems to be a tiny arsenal of sorts, doesn’t it? Name the disease, and berries have a suitable firearm to slay it with. Check out the other benefits of berries, you will be amazed at the sheer versatility of this tiny in size but giant in nutrition food.
There are a number of berries you can choose, but which ones are the best? They are each potent in their own ways. Take goji berries for instance, they are deep red in color, and are composed of 18 essential amino acids, 21 trace minerals, vitamins B1, B2, B6, and E, linoleic acid, selenium, germanium, and are full of beta carotene, even more than carrots. Similarly, blueberries are an antioxidant armory. The deep blue color is as a result of phytonutrients called anthocyanidins.
Acai berry is a great energy boosting fruit. They are rich in anthocyanins; a substance which is good for heart health and lowers cholesterol levels. Those who love their desserts love slurping on strawberry and cream. Strawberries are nutrient dense too; they help in reducing macular degeneration of the eyes and are full of potassium, fiber, many B vitamins, vitamin C, vitamin K, manganese, iodine, folate, omega-3 fatty acids, magnesium, and copper. Blackberries have one of the most potent forms of chronic disease and cancer-fighting compounds: vitamins C, E, and ellagic acid, all the more reason for you to add some blackberry recipes to your daily diet.
You can eat berries raw, popping them in and feeling the melt in the mouth sweetness, which is just one way of enjoying them. However, to get the benefits of eating berries high in antioxidants you need to add them to a wide number of dishes as well. They are wonderful options to have when the hunger pangs strike.
This can be a great replacement for all those carbs filled breakfast options you have been having of late. This antioxidant rich drink is what you should have to lose those extra pounds, which keep you at loggerheads with your weighing scale.
Place berries, yogurt, orange juice, dry milk, wheat germ, honey and vanilla in a blender and blend until smooth. Drink your way to health and wellness.
Barley is a great source of a fiber and combined with berries and nuts and seeds, this dish packs quite a nutritional punch. This is a delicious way to break your fast early in the morning.
We always have this misconception that we can add berries only to desserts. But this recipe makes for a great salad. Use it as a side dish along with bread and meat.
This recipe should be an intrinsic part of your berry recipes list. It’s one for all those non-vegetarian foodies who are wondering whether berries can complement meat dishes as well. This recipe is just right for them.
Looking for raspberry recipes? Your search ends right here, because the list will not be complete if we don’t include a dessert. We have substituted the refined flour with oat flour, so it is healthy and tastes divine.
Preheat oven to 400 F and line a baking sheet with parchment paper. Do not forget to do this. Make your buttermilk right now and keep it aside. In a mixing bowl, sift together the oat flour, ground almonds, and baking powder.
In a separate mixing bowl, blend the honey, buttermilk, applesauce, vanilla, and egg. Add the wet ingredients to the dry ingredients, stirring lightly to combine. The consistency of the batter will be thick.
Chop up the raspberries and fold them into the batter. Drop onto the pan at least 2 inches apart and bake 10-12 min. You know the drift, insert a toothpick, and find out if it has been baked right, see if the toothpick comes out clean. Let cool on the pan for 5 minutes and then transfer to a wire rack. Once it is cooled, store in an airtight container for up to a week or freeze for up to a month.
Eating healthy food is difficult! If that’s what you think then you haven’t explored the world of berries. Berries’ antioxidant benefits not with standing, they are pretty delicious to eat as well. Also, when you are avoiding sugar, berries can add the right dose of sweetness to your desserts; and believe you me you won’t miss sugar at all. You can add it to your morning oatmeal, have it with your banana ice cream, make your granola interesting by sprinkling a few berries on the top. There are ideas galore, you just have to try them out. The idea is to have loads of berries every day, one food which even your doctor and nutritionist will approve of heartily. So here is to a berry-rich diet! We are not complaining at all, are you?
Devi Gajendran is a Post Graduate in Nutrition (University of Madras, Tamil Nadu) and has tons of experience in Fitness and Nutrition. She is the chief advisor and full time contributor at the Fit Indian and has the final say on all the segments under the Fit Indian paradigm, such as beauty, fitness, home remedies, diseases, diet tips, weight loss, weight gain and so on. A foodie herself, she believes in the Hippocrates quote,” Let food be thy medicine and medicine be thy food.” A fitness enthusiast, she believes that the combination of diet and exercise can work wonders. When she is not sharing her valuable knowledge about food and fitness, she likes to spend quality time with her family members, do some healthy baking and listen to soft soulful music.
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