What's your favorite berry and your favorite way to enjoy it? Share your thoughts in the comments below.
Sis, when it comes to reaching and maintaining a healthy weight, all fruits are not created equal. Take dates. Did you know that just one Medjool date has almost as many calories—65—as two Reese’s Minis? That same date has almost 16 grams of sugar—nearly twice as much as the two bite size candies, and the equivalent of four teaspoons of sugar. (Of course, the sticky sweet fruit is a nutrition powerhouse. The candy? Not so much.)
Now, how many blackberries must one eat to consume 65 calories? An entire cup. Grams of sugar? Just seven. Let’s learn more reasons blackberries—as well as blueberries, strawberries, raspberries, and mixed berries may support our healthy-weight goals.
Berry good for weight loss
In a 2015 study based out of the U.K.’s Loughborough University, women who ate 65 calories worth of berries as an afternoon snack ate less pasta an hour later than women who ate 65 calories worth of candy—with no difference in feelings of fullness. Berries stave off hunger pangs with a satisfying feeling of fullness, thanks to their high fiber and liquid content, registered dietitian Nancy Copperman, RD, a nutrition consultant in community health in Georgetown, Texas, told Everyday Health. Fiber is clutch. “Fiber helps keep us regular, manage our weight and protect against diseases like diabetes, heart disease and cancer,” registered dietitian nutritionist Nancy Farrell Allen, who is a spokesperson for the Academy of Nutrition and Dietetics, told AARP. And women over 50 need at least 22 grams per day.
Berries are superfoods, loaded with antioxidants, vitamins and minerals. And when we’re consuming fewer calories, that nutrient density is especially important.
Battle of the berries
Among blackberries, blueberries, strawberries, raspberries and mixed berries, is one of them a standout for supporting healthy weight? They all are excellent. But several small, preliminary studies published in the scientific journal Nutrients have started to tease out certain potential superpowers in various berry varieties. For example:
- ·Raspberries have the most fiber. A cup of raspberries delivers almost 10 grams.
- Blackberries have been linked to an increase in fat burning, or fat oxidation, as well as blood sugar regulation, in a study of obese men.
- Wild blueberries may help with endurance exercise by speeding more sustained energy from fat (versus carbs) to athletes.
- Mixed berries may improve insulin sensitivity in adults who are obese.
- Various berries containing the sleep hormone melatonin have been linked to better shuteye. Getting fewer than seven hours a night is a risk factor for obesity.
Which berries are best for weight loss? The ones you love to eat!
That’s why we’re sharing these berry delicious and healthy recipes.
Strawberry Salsa
Ingredients:
- 1 16-ounce. container fresh strawberries
- 1 jalapeño, diced
- small red onion, diced
- 4 large mint leaves, chiffonade (fancy word for super-thin ribbons)
- 1 lime, juiced
- 1 tablespoon honey
- 1 teaspoon salt
Method:
Remove stems from each strawberry and cut strawberries into small dice. Combine all ingredients in a bowl and toss until well combined and lime juice and honey are evenly distributed.
Serve immediately, or chill before serving.
Note: Store salsa in an airtight container in the refrigerator for three to four days.
from Chef Tanorria Askew of Tanorria’s Table (tanorriastable.com)
Berry Medley and Quinoa Breakfast Bake
Ingredients:
- ·nonstick cooking spray
- ¼ cup quinoa, dry, rinsed
- ½ cup oats, rolled, dry (not quick)
- 2 tablespoon brown sugar, packed
- ¼ teaspoon ground cinnamon,
- ⅛ teaspoon table salt
- 1¼ cups low-fat milk (1%)
- ¼ teaspoon vanilla extract
- 3 cups (13½ oz) blueberries, blackberries, and raspberries, whole, frozen, unsweetened
Method:
Preheat oven to 400 °F.
Spray a loaf pan (8½" x 4½" x 2½") with nonstick cooking spray.
In a medium bowl, combine quinoa, oats, brown sugar, cinnamon, salt, milk, vanilla extract, and berries. Mix well.
Pour mixture into prepared loaf pan.
Bake for 25–30 minutes or until quinoa is cooked. Heat to 140 °F or higher for at least 15 seconds.
Remove from the oven and stir carefully. Let sit for 5 minutes before serving.
Serve ½ cup. Serve immediately, or keep warm at 140 °F or higher. To enjoy it cold, keep chilled at 40 °F or lower.
Adapted from USDA
Broccoli Strawberry Orzo Salad With Lemon Poppyseed Dressing
Salad Ingredients:
- 3/4 cup orzo pasta (uncooked)
- 2 cups fresh broccoli (chopped)
- 2 cups fresh strawberries (diced)
- 1/4 cup sunflower seeds
Dressing Ingredients:
- 1 tablespoon lemon juice (fresh or bottled)
- 2 tablespoons apple cider vinegar
- 2 tablespoons olive oil
- 1 teaspoon sugar (or honey)
- poppy seeds (1 teaspoon, optional)
Method:
Cook orzo pasta according to package directions. Drain and rinse with cold water.
In medium bowl, wisk together dressing ingredients
In a large bowl, combine orzo pasta, broccoli, strawberries, and sunflower seeds. Drizzle with lemon poppy seed vinaigrette and toss to combine.
Season with salt and pepper. Chill in refrigerator until ready to serve.
Adapted from myplate.gov
Spicy Fruit Cup
Ingredients:
- 2 cups fresh strawberries
- 1 can (11 ounce) mandarin orange sections
- 1 can (16 ounce) pears in their own juice
- 1 cup pineapple chunks, in its own juice
- 1 cup juice, orange
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
Method:
Cut the fresh strawberries in half.
Open the can of mandarin oranges. Drain off the syrup.
Open the can of pears. Drain off the juice. Slice the pears.
Open the can of pineapple, but don’t drain off the juice.
Put the undrained pineapple, orange juice, cinnamon, and nutmeg in a mixing bowl. Stir together.
Carefully stir in the mandarin oranges, pears, and strawberries.
Refrigerate for 1 to 4 hours before serving.
Adapted from myplate.gov
Honey Blueberry Sauce
(use it to top whole grain waffles, plain yogurt or cottage cheese)
Ingredients:
- 4 cups fresh blueberries
- 2 tablespoons water
- ¼ cup honey
- ½ teaspoon ground cinnamon
Method:
Bring water and blueberries to a boil in a small saucepan over high heat. The berries will release juice as they heat.
Reduce heat and simmer for 4-5 minutes, or until desired consistency.
Stir in honey and cinnamon. Enjoy immediately or let
cool.
Store leftover sauce in a sealed container in the
refrigerator.
Adapted from usda.gov
What's your favorite berry and your favorite way to enjoy it? Share your thoughts in the comments below.
