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15 Healthy And Delightful Recipes Of Berries You Can’t Miss

15 Healthy And Delightful Recipes Of Berries You Can’t Miss

Berrys are tasty, healthy and offer a variety of recipe ideas. In the U.S. fruit consumption, blueberries rank only second to strawberries in popularity of berries. Blueberries are not only popular, but also repeatedly ranked in the U.S. diet as having one of the maximal antioxidant capacities among all fruits, vegetables, spices and seasonings.

Antioxidants are essential to optimizing health by helping to combat the free radicals that can damage cellular structures as well as DNA. Raw blueberries would be the best choice rather than relying upon blueberries incorporated into baked desserts because, like other fruits, raw blueberries provide you with the best flavor and the greatest nutritional benefits.

But don’t give up on strawberries, either. One cup of strawberries contains over 100 milligrams of vitamin C, almost as much as a cup of orange juice. Strawberries also have calcium, magnesium, folate, potassium and they’re low in calories. One cup of strawberries has only 53 calories.

Following, we will focus on the appetizing taste coming from 15 delightful recipes of berries.

1. The pick-me-up berry

fizzy-berry-pick-me-up-l

    Ingredients:

    1/3 cup fresh blueberries
    12 fresh strawberries, halved
    4 large fresh basil leaves
    4 teaspoons sugar
    1 750-milliliter bottle sparkling wine, such as Prosecco, chilled
    Garnishes: lemon slices, strawberries

    Preparation:

    Stir together blueberries, halved strawberries, basil leaves, and sugar in a medium bowl; crush berries and leaves with a wooden spoon. Chill 30 minutes (to release juice from berries). Stir 1 cup chilled sparkling wine into fruit mixture, and pour through a fine wire-mesh strainer into a pitcher, discarding solids. Add remaining wine to pitcher. Garnish, if desired. Serve immediately, or chill up to 24 hours.

    2. Blackberry cobbler

    easy-blackberry-cobbler-l

      Ingredients:

      4 cups fresh blackberries
      1 tablespoon lemon juice
      1 large egg
      1 cup sugar
      1 cup all-purpose flour
      6 tablespoons butter, melted
      Whipped cream (optional)
      Garnish: fresh mint sprig

      Preparation

      Preheat oven to 375°. Place blackberries in a lightly greased 8-inch square baking dish; sprinkle with lemon juice. Stir together egg, sugar, and flour in a medium bowl until mixture resembles coarse meal. Sprinkle over fruit. Drizzle melted butter over topping. Bake at 375° for 35 minutes or until lightly browned and bubbly. Let stand 10 minutes. Serve warm with whipped cream, if desired. Garnish with fresh mint sprig, if desired.

      For a neat presentation, bake for the same amount of time in 6 (8-oz.) ramekins on an aluminum foil-lined baking sheet.

      3. Berry-licious summer salad

      fresh-berry-salad-l

        Ingredients:

        8 cups mixed salad greens
        2 cups fresh blueberries
        1/2 cup crumbled Gorgonzola or blue cheese
        1/4 cup chopped and toasted walnuts or pecans
        Bottled vinaigrette

        Preparation

        Toss together first 4 ingredients; drizzle with desired amount of vinaigrette, tossing gently to coat.

        Note: For testing purposes only, we used Newman’s Own Light Raspberry & Walnut vinaigrette.

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        4. Nice Berry Cobbler

        fresh-berry-cobbler-l

          Ingredients:

          1 cup sugar, divided
          1 1/2 tablespoons cornstarch
          6 cups fresh berries (raspberries, blueberries, blackberries)
          1 1/2 teaspoons grated lemon rind
          1 cup all-purpose flour
          3/4 cup self-rising yellow cornmeal mix
          1/3 cup butter, melted and slightly cooled
          1 cup milk

          Preparation:

          1. Combine 1/3 cup sugar and 1 1/2 Tbsp. cornstarch in a small bowl. Combine berries, cornstarch mixture, and lemon rind in a large bowl until well blended; spoon berry mixture into a lightly greased 2-qt. baking dish.

          2. Combine flour, cornmeal mix, and remaining 2/3 cup sugar in a medium bowl. Stir in butter and milk until blended. Gently spread batter evenly over berry mixture.

          3. Bake at 350° for 40 to 45 minutes or until a wooden pick inserted in center of topping comes out clean. Serve warm.

          5. Strawberry mint-pie

          creamy-strawberry-mint-pie-l

            Ingredients:

            1/2 (18-oz.) package reduced-fat cream-filled chocolate sandwich cookies (about 22 cookies)
            2 tablespoons butter, melted
            1 qt. fat-free or low-fat strawberry frozen yogurt
            1 (16-oz.) package fresh strawberries, hulled
            2 tablespoons powdered sugar
            2 tablespoons chopped fresh mint
            Garnishes: fresh strawberry slices, edible flowers, Strawberry Sauce

            Preparation:

            1. Preheat oven to 350°. Process cookies and butter in a food processor until finely chopped. Firmly press mixture on bottom and up sides of a lightly greased 9-inch springform pan. Bake 10 minutes. Cool completely on a wire rack (about 30 minutes).

            2. Let frozen yogurt stand at room temperature 20 minutes or until slightly softened.

            3. Process strawberries, powdered sugar, and mint in food processor until strawberries are pureed, stopping to scrape down sides as needed.

            4. Place frozen yogurt in a large bowl; cut into large (3-inch) pieces. Fold strawberry mixture into yogurt until smooth. Spoon mixture into prepared crust. Freeze 3 hours or until firm. Let stand at room temperature 15 minutes before serving. Garnish, if desired.

            6. Raspberry buttercream icing

            raspberry-buttercream-frosting-l

              Ingredients:

              1/2 cup butter, softened
              1/2 cup fresh raspberries
              1 teaspoon vanilla extract
              1/8 teaspoon salt
              1 (16-oz.) package powdered sugar

              Preparation:

              1. Beat first 4 ingredients at medium speed with an electric mixer until creamy.

              2. Gradually add powdered sugar, beating at low speed until blended and smooth after each addition.

              Note: Be sure to wash and thoroughly dry raspberries before adding to frosting.

              7. Strawberry-Spinach Salad

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              strawberry-salad-l

                Ingredients:

                1/4 red onion, thinly sliced
                2 (6-oz.) bags baby spinach
                1 (16-oz.) container strawberries, quartered
                1 (4-oz.) package crumbled blue cheese
                1/2 cup sliced toasted almonds
                Bottled red wine vinaigrette
                Salt and freshly ground pepper to taste

                Preparation:

                1. Toss together red onion and next 4 ingredients in a large bowl. Drizzle with red wine vinaigrette; sprinkle with salt and pepper to taste.

                Note: For a tasty flavor combination, replace the almonds, blue cheese, and red wine vinaigrette with pecans, goat cheese, and balsamic vinaigrette.

                8. Lemon-Raspberry Muffins

                lemon-raspberry-muffins-l

                  Ingredients:

                  2 1/4 cups all-purpose flour, divided
                  1/2 cup sugar
                  2 1/2 teaspoons baking powder
                  1/2 teaspoon salt
                  1 (8-ounce) container lemon yogurt
                  1/2 cup vegetable oil
                  2 large eggs
                  1 teaspoon grated lemon rind
                  1 (6-ounce) package fresh raspberries (about 1 1/4 cups) or 1 (6-ounce) package frozen raspberries, unthawed
                  3 tablespoons sugar
                  1 tablespoon cold butter or margarine

                  Preparation:

                  1, Combine 2 cups flour, 1/2 cup sugar, baking powder, and salt in a large bowl; make a well in center of mixture.

                  2. Stir together yogurt and next 3 ingredients; add to dry ingredients, stirring just until moistened.

                  3. Toss together 2 tablespoons flour and raspberries; fold into batter. Spoon into lightly greased muffin pans, filling two-thirds full.

                  4. Combine remaining 2 tablespoons flour and 3 tablespoons sugar; cut butter into mixture with a pastry blender or fork until crumbly. Spoon evenly over batter in muffin pans.

                  5. Bake at 375° for 20 to 25 minutes or until golden. Remove muffins from pans immediately, and cool on wire racks.

                  Note: Blueberries may be substituted for raspberries.

                  9. Blackberry-Apple Cake

                  blackberry-apple-upside-down-cake-l

                    Ingredients:

                    3/4 cup butter, softened and divided
                    1/2 cup firmly packed light brown sugar
                    1/4 cup honey
                    2 large Gala apples, peeled and cut into 1/4-inch-thick slices
                    1 cup fresh or frozen blackberries*
                    1 cup granulated sugar
                    2 large eggs
                    1 1/2 cups all-purpose flour
                    1 teaspoon baking powder
                    1/2 cup milk
                    1 teaspoon vanilla extract

                    Preparation:

                    1. Preheat oven to 350°. Melt 1/4 cup butter in a lightly greased 9-inch round cake pan (with sides that are at least 2 inches high) over low heat. Remove from heat. Sprinkle with brown sugar; drizzle honey over brown sugar. Arrange apple slices in concentric circles over brown sugar mixture, overlapping as needed; sprinkle with blackberries.

                    2. Beat granulated sugar and remaining 1/2 cup butter at medium speed with an electric mixer until blended. Add eggs, 1 at a time, beating until blended after each addition.

                    3. Stir together flour and baking powder. Add flour mixture to sugar mixture alternately with milk, beginning and ending with flour mixture. Beat at low speed just until blended after each addition. Stir in vanilla. Spoon batter over blackberries in pan.

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                    4. Bake at 350° for 45 to 50 minutes or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack 10 minutes. Carefully run a knife around edge of cake to loosen. Invert cake onto a serving plate, spooning any topping in pan over cake.

                    Note: 1 cup fresh or frozen cranberries may be substituted.

                    10. Strawberry-Fromage Blanc Tartlets

                    strawberry-formage-tartlets-l

                      Ingredients:

                      1 (6-oz.) container fromage blanc
                      1 large egg
                      4 tablespoons honey
                      1 tablespoon orange liqueur
                      1 tablespoon lemon juice
                      Pinch of nutmeg
                      2 tablespoons all-purpose flour
                      2 (1.9-oz.) packages frozen mini-phyllo pastry shells
                      1 cup balsamic vinegar
                      1/2 pt. fresh strawberries, chopped
                      2 tablespoons sugar

                      Preparation:

                      1. Preheat oven to 350°. Process first 6 ingredients in a food processor until smooth. Slowly sift in flour; process until blended.

                      2. Spoon 1 heaping teaspoonful mixture into each phyllo shell. Place on a baking sheet.

                      3. Bake at 350° for 10 minutes or until set.

                      4. Meanwhile, cook balsamic vinegar in a large saucepan over medium heat 10 minutes or until reduced to 1/4 cup. Cool completely (about 30 minutes).

                      5. Toss strawberries with sugar. Spoon strawberries over tartlets; drizzle with balsamic reduction. Serve immediately.

                      11. Vanilla-Champagne Soaked Fruit

                      vanilla-champagne-soaked-fruit-l

                        Ingredients:

                        1 (750-milliliter) bottle Champagne or sparkling wine
                        3/4 cup sugar
                        1 vanilla bean, split (1 Tbsp. vanilla extract may be substituted. Stir in with mint.)
                        1 (1-oz.) package fresh mint, chopped
                        1 cantaloupe, halved
                        1 pt. fresh raspberries
                        1 large orange, peeled and sectioned
                        1/2 honeydew melon, peeled and chopped (about 4 cups)
                        Garnishes: chopped fresh mint, vanilla bean pod

                        Preparation:

                        1. Bring first 3 ingredients to a boil in a 3-qt. saucepan over high heat; boil, stirring occasionally, until sugar is dissolved (about 4 to 5 minutes). Reduce heat to medium, and cook 10 minutes or until mixture is reduced by half. Remove from heat, and stir in mint. Let stand 5 minutes.

                        2. Pour mixture through a fine wire-mesh strainer into a bowl, discarding mint. Scrape seeds from vanilla bean into bowl; whisk until blended. Reserve vanilla bean pod for garnish.

                        3. Cut 1 cantaloupe half into 10 thin wedges. Cut 2 thin wedges from remaining half of cantaloupe; reserve remaining cantaloupe for another use. Place cantaloupe, raspberries, orange sections, and honeydew in a 13- x 9-inch baking dish; pour warm syrup over fruit. Cover and chill 3 to 24 hours. Remove fruit from syrup using a slotted spoon. Arrange on a serving platter. Serve syrup with fruit. Garnish, if desired.

                        12. Strawberry-Chicken Salad

                        strawberry-chicken-salad-l

                          Ingredients:

                          4 skinned and boned chicken breast halves
                          Raspberry Vinaigrette, divided
                          8 cups mixed salad greens
                          1 quart strawberries, sliced
                          2 pears, sliced
                          2 avocados, peeled and sliced
                          1/2 small sweet onion, diced
                          1/2 cup pecan halves, toasted

                          Preparation:

                          1. Combine chicken and 1/2 cup Raspberry Vinaigrette in a large zip-top freezer bag. Seal and chill 1 hour.

                          2. Remove chicken from marinade, discarding marinade.

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                          3. Grill, covered with grill lid, over medium-high heat (350° to 400°) 4 minutes on each side or until done. Let chicken stand 10 minutes; slice.

                          4. Place salad greens and next 5 ingredients in a large bowl, and gently toss. Divide mixture evenly between 4 serving plates; top with grilled chicken slices. Serve with remaining Raspberry Vinaigrette.

                          13. Blackberry Cocktail

                          blackberry-cocktail-l

                            Ingredients:

                            1 (0.75-oz.) package fresh mint sprigs
                            12 (1/4-inch-thick) cucumber slices
                            2 (6-oz.) packages fresh blackberries
                            3/4 cup fresh lime juice (about 3 limes)
                            8 to 12 tsp. turbinado sugar (Superfine or powdered sugar may be substituted.)
                            1 cup plus 2 Tbsp. gin
                            1 cup cold club soda
                            Crushed ice
                            Garnishes: cucumber slices, fresh blackberries, lime wedges, lemon mint sprigs $

                            Preparation:

                            Place first 5 ingredients in a large pitcher. Gently press mint leaves, cucumbers, and blackberries against side of pitcher with a wooden spoon to release flavors. Stir in gin and club soda. Serve over ice. Garnish, if desired.

                            14. Blackberry-Peach Coffee Cake

                            blackberry-peach-coffee-cake-l

                              Ingredients:

                              1/2 cup butter, softened
                              1 cup granulated sugar
                              2 large eggs
                              2 cups all-purpose flour
                              2 teaspoons baking powder
                              1/2 teaspoon salt
                              2/3 cup milk
                              2 teaspoons vanilla extract
                              2 cups peeled and sliced fresh firm, ripe peaches (about 2 large peaches, 7 oz. each)
                              1 cup fresh blackberries
                              Powdered sugar
                              Garnishes: fresh blackberries, sliced peaches

                              Preparation:

                              1. Preheat oven to 350°. Prepare Streusel Topping.

                              2. Beat butter at medium speed with an electric mixer until creamy; gradually add granulated sugar, beating well. Add eggs, 1 at a time, beating until blended after each addition.

                              3. Combine flour, baking powder, and salt; add to butter mixture alternately with milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Stir in vanilla. Pour batter into a greased and floured 9-inch spring form pan; top with sliced peaches and blackberries. Pinch off 1-inch pieces of Streusel Topping, and drop over fruit.

                              4. Bake at 350° for 1 hour and 10 minutes to 1 hour and 20 minutes or until center of cake is set. (A wooden pick inserted in center will not come out clean.) Cool completely on a wire rack (about 1 1/2 hours). Dust with powdered sugar. Garnish, if desired.

                              15. Blueberry Salsa

                              blueberry-salsa-l

                                Ingredients:

                                2 cups coarsely chopped fresh blueberries
                                1 cup whole fresh blueberries
                                1/4 cup fresh lemon juice
                                3 tablespoons chopped fresh cilantro
                                2 jalapeño peppers, seeded and minced
                                1/3 cup diced red bell pepper
                                1/2 teaspoon kosher salt

                                Preparation:

                                Toss together coarsely chopped fresh blueberries, whole fresh blueberries, fresh lemon juice, chopped fresh cilantro, seeded and minced jalapeño peppers, diced red bell pepper, and kosher salt in a large bowl. Serve immediately, or cover and chill 8 hours.

                                Information and pictures gathered from: Southern Living

                                Featured photo credit: A four bowls overflowing with summer berries like strawberries, raspberries, blueberries and blackberries. via shutterstock.com

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                                Last Updated on November 20, 2020

                                Kickstart Your Morning Workout With These 10 Simple Habits

                                Kickstart Your Morning Workout With These 10 Simple Habits

                                Benjamin Franklin said it like this: “Early to bed, early to rise, will make a man healthy, wealthy, and wise.” He knew from his own experiences and watching others that the ones who got up early were healthier and more successful. That’s why a morning workout can be so important.

                                One 2017 study found that:[1]

                                “after controlling for such factors as age, sex, smoking habits, and others…night owls, were found to have a 10 percent greater risk of dying from any cause compared to morning types.”

                                This is a great reason to tap into some morning motivation and get your morning workout done.

                                Circadian Rhythm for morning workout

                                  As you can see in the above graph, your blood pressure begins to rise between 6 and 7 in the morning[2]. That means this is a great time to get your body moving and your heart pumping, even if it’s just for 20 minutes of exercise in the morning. 

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                                  Here are some tips on how to find the motivation for a morning workout.

                                  1. Remember Your Why

                                  It starts with remembering why you want to get up for a morning workout. If you don’t set a goal and establish your reasons for accomplishing a health and fitness goal, then you definitely won’t get up early.

                                  Getting up early isn’t easy. If it were, everyone would do it, right? Your goal for your health and fitness must be so strong, and the WHY behind it must be so powerful, that nothing will stop you from accomplishing that goal.

                                  2. Go to Bed Early

                                  If you want to get up early for a morning workout, it’s going to be important to get to bed earlier. Falling asleep at midnight and trying to get up at six just won’t work in your favor.

                                  This will likely be very difficult for a few days while you adjust your sleeping habits. However, as you get into an exercise routine in the morning, this will naturally make it easier to fall asleep earlier and faster at night.

                                  3. Make a Commitment

                                  I sometimes tell my Facebook community of my plans to work out, and we all keep each other motivated by posting our runs, our workouts, etc. This is a way to develop accountability. By publicly announcing your intentions, you increase your chances of actually carrying out your plans.

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                                  Another way to do this is to find an accountability partner who has similar goals for morning workouts. You can check in with each other to make sure you’re sticking to your plans. If that doesn’t work, hire a personal trainer for a few weeks to get you started.  

                                  You can learn how to find a good accountability partner here.

                                  4. Find a Friend

                                  If you can find a friend that is motivated like you are, and you can hold each other accountable daily to working out, then you will accomplish your fitness goals. Many people prefer working out with friends to working out alone. Whether it’s a chat while hitting the treadmill at the gym, or having someone to spot you while weightlifting, working out with friends is sometimes just more enjoyable.

                                  Texting each other the night before with a simple statement is best. Don’t ask: “Are we still working out in the morning?” With this kind of question, if they were thinking about not working out, you just gave them an opt out.

                                  Make a statement instead: “Can’t wait to see you in the morning!” This implies that they will be there, and they will feel more obligated to show up.

                                  5. Treat Yourself

                                  We all have to treat ourselves every now and then. After a morning workout, plan to treat yourself with a colorful, healthy breakfast or a delicious morning smoothie. This will help you look forward to something and push through to the end of your workout.

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                                  You can learn more on rewards and punishments here.

                                  6. Change your Mindset

                                  Many people throw away the idea of a morning workout by simply saying, “I’m not a morning person.”  Instead of using this excuse, decide to try to become a morning person by shifting your mindset.

                                  When you look into the benefits of waking up early and getting some exercise in before your day starts, you’ll feel more positive about your life overall.

                                  7. Plan Your Day

                                  You know you’re going to be busy. Try time blocking to plan all the things you need to do on a given day, and make sure you add in your morning workout[3]. If you have a plan laid out, you’ll be more likely to follow it and get done everything on your list done.

                                  Time blocking

                                    8. Reflect on How You’ll Feel After

                                    Starting a morning workout is hard, but visualizing how you’ll feel after can help you find motivation. Think about the extra energy you’ll have and how proud you’ll feel knowing that you were already so productive. No matter what you do the rest of the day, at least you squeezed in your exercise!

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                                    For me, I live in an area where there are a lot of runners. When I am heading home in the evening or sitting out on the patio at one of my favorite restaurants, and I see the runners go by, it makes me feel so accomplished that I got mine in that morning and I can enjoy the evening.

                                    9. Lay out Your Workout Clothes

                                    Setting out your workout clothes the night before makes it impossible for you to start to run late because you couldn’t find something to wear. Tap into the determination you have before bed in order to convince your less-than-motivated morning self that you need to get up and get your morning workout in. When you wake up and see your outfit laid out next to you, it’ll push you to get up and get moving.

                                    10.  Set Multiple Alarms

                                    Many people miss their morning workout simply because they hit the snooze button so many times. In order to make this more difficult for yourself, set a series of alarms. That way, if you keep hitting snooze, you’ll have three or four alarms going off every ten minutes, which will be annoying enough to get you out of bed.

                                    Also, put one alarm at least a few feet from your bed so that you’re forced to get up to turn it off.

                                    Final Thoughts

                                    About three years ago I went from being the person that says I will never be an early riser to a person that loves to get the day started as soon as possible. Without the distractions that begin to come around 8 or 9 in the morning, you’ll find that you’re more productive and more likely to squeeze in that morning workout.

                                    Take some of the actions above and find the best morning workout routine to start your day and feel good.

                                    More Tips on Morning Exercises

                                    Featured photo credit: Tomasz Woźniak via unsplash.com

                                    Reference

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