Value of Summer Fruits

Many berries available in the summer are health stars. Berries along with other red, blue and purple fruits contain antioxidants. The other plus is that the calorie count is low. For example, one cup of raspberries has only 61 calories, 5.8 grams of fiber, and no fat or cholesterol. Blueberries are another nutritional powerhouse: having 145 calories per cup, 3.3 grams of fiber and a good supply of antioxidants. Berries also supply vitamins and minerals.

Here are some suggestions for incorporating summer fruits into daily meals:

• Enjoy blueberries throughout the winter months. After washing blueberries, lay them on paper towels to dry. Then place on cookie sheets with sides and place in the freezer for one to two hours. Remove from cookies sheets and place in freezer bags or freezer containers. By freezing them this way, they will break apart more easily. Enjoy this winter on cereal or in muffins.

• Add berries to mixed greens for a tasty salad.

• Layer berries, vanilla yogurt and granola to make a parfait.

• Mix berries with other fruits to make a tasty salad.

• Enjoy berries just as they are with all of their summer goodness.

• Strawberries can also be frozen and enjoyed at a later time in smoothies. Combine the following ingredients in the blender:

-6 large strawberries

-½ cup strawberry yogurt

-½ cup vanilla ice cream

-½ cup skim milk

-Put all ingredients in the blender and blend until smooth.