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Focus on Fruit: Berries, 5 Different Ways

Posted by Sarah Chang, MPH, RD, Nutritionist, Center for Nutrition Policy and Promotion in Food and Nutrition
May 08, 2017
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Make a fruit medley pop with a touch of cinnamon and nutmeg.

It’s that glorious time of year when spring is in full effect – everything is green, the weather is warm, flowers are in bloom, and the birds are chirping. It’s hard not to have an extra spring in your step this time of year, no pun intended. Your local farmers market is likely brimming with a wide variety of delicious foods from all of the MyPlate food groups. But the warmer months are extra special for the fruit group when berries start making their appearance. These juicy nutrition powerhouses help you meet your daily fruit target and brighten up all kinds of dishes with their sweetness and color. Check out the recipes below for five healthy ways to prepare berries – for breakfast, in a salad, smoothie, and more.

  • The Flavorful Fruit Medley: Spicy Fruit Cup
    A standard fruit salad is kicked up a notch with cinnamon and nutmeg. If you can take the heat, try adding a pinch of cayenne. This fruit cup is a great snack or side item.
  • The Perfect Salad: Broccoli Strawberry Orzo Salad
    Featuring four out of the five food groups, this balanced and bright salad is perfect for potlucks and picnics. Or serve it at home alongside grilled chicken, fish, or quiche.
  • The Make-Ahead Breakfast: Overnight Oatmeal with Berries
    Prepped the night before and warmed in the morning, this easy oatmeal can be topped with any type of berries. It’s perfect for the mornings when you press “snooze” one too many times.
  • The Blended Beverage: Very Berry Smoothie
    Packing 2.5 cups of fruit per serving, this cool and refreshing smoothie is a great way to take your fruit on-the-go. Plus, the blend of berries and tropical fruit is reminiscent of a day on the beach (drink umbrella optional).
  • The Homemade Treat: Fabulous Fruit Muffins
    This is a great recipe to make with kids. Paired with a glass of low-fat milk, these light and fresh-tasting muffins make a yummy snack or dessert.  Plus, they’re a great treat to take for coworkers, neighbors, or friends.

For more healthy recipes, check out www.WhatsCooking.fns.usda.gov, and learn more about the Fruit Groups at ChooseMyPlate.gov. Check back with us in June for National Dairy Month when we feature yogurt five different ways!

For a larger version of the below photo, please go to the Berries 5 Ways infographic.

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Try these tasty recipes from MyPlate with berries from your local farmers market.
Category/Topic: Food and Nutrition

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Comments

MOSES BILITY
May 08, 2017

I LOVE FRUITS

Julie Maxwell
May 09, 2017

Very inspiring article ! Thank you Sarah.
I will try out the " fabulous muffin " recipe and tweet out article to friends ! thank you

Chris Clark
May 09, 2017

Perfect, love the recipes and sharing them. Thank you

Julie G
May 15, 2017

I love berries! Please keep those recipes and ideas coming!