Appetizer
Eat MORE berries.
According to ADA spokesperson, Lona Sandon, if you only do one thing this summer to improve your diet, you should have a cup of mixed fresh berries — blackberries, blueberries, or strawberries — every day. They’ll help you load up on antioxidants, which may help prevent damage to tissues and reduce the risks of age-related illnesses. Blueberries and blackberries are especially antioxidant-rich.
A big bonus: Berries are also tops in fiber, which helps keep cholesterol low and may even help prevent some cancers.
Main Course
Not too keen on just eating plain berries? Try this tasty recipe from Sensible Nutrition:
Berry Cobbler
Berry Filling:
1 1/2 cups blueberries
1 1/2 cups cranberries
1 1/2 cups strawberries, quartered
1 1/2 cups raspberries
2 tablespoons lemon juice
1/3 cup instant tapioca pudding mix
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 tablespoon packed brown sugar
1 teaspoon all-purpose flour
Cobbler Topping:
1/4 cup granulated sugar
1/4 cup packed brown sugar
1/2 cup rolled oats
1/4 cup all-purpose flour
3 1/2 tablespoons apple juice, frozen concentrate, thawed
• Preheat oven to 350 degrees F.
• In a large bowl, combine berries with lemon juice and tapioca. Add cinnamon, nutmeg, brown sugar, and a teaspoon of flour. Combine well with a spatula. Turn into a 13″ by 9″ baking pan.
• For topping, combine remaining sugars, oats, and flour in a small bowl. Add apple juice concentrate and mix with a fork to form a coarse meal. Pat mixture over fruit.
Bake approximately 30 to 40 minutes until bubbly and browned. Makes 8 servings.
Nutritional analysis per serving: 198 calories; 1 g fat, 3g protein; 46 g carbohydrate; 0 mg cholesterol; 49 mg sodium; 4 g dietary fiber.
Dessert
I like berries, but I don’t love berries. Actually, I do love strawberries, but that’s it. I’m not big on other types of berries, but I’ve found myself enjoying them more this summer because it seems like they’ve been especially sweet.
Be sure to support local farmers by getting your berries at your local Farmer’s Market!
About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.
