Wild about berries (+ recipe)
Looking for a snack that packs a healthy punch? Berries are delicious little nutritional powerhouses. They’re rich in antioxidants, which can prevent cell damage and are good for eye health. And they’re high in soluble fiber, which slows your digestion, so you feel fuller longer.
“Be sure to include fiber in your snacks and meals to reap its many health benefits,” says Amy Pinkham, clinical dietitian and certified culinary medicine specialist. “One benefit is its cholesterol-lowering effect, which is great for heart health.”
Summertime means berries are everywhere. You’ll find them in the produce section of your favorite grocery store and at local pick-your-own fruit farms. Want a side of exercise with your nutrition? Explore one of the many state forests and parks in PA that feature berry trails. Keep snacking safe by using a guided trail where the berries are identified for you by signs or a knowledgeable guide.
Berry season in Pennsylvania runs through June, July and August. Some well-known berries grow right here in our state:
Blueberry crisp
Serves 6.
Ingredients:
- 2 cups blueberries, frozen
- 1 tablespoon corn starch
- 1 lime, zested
- ¾ cup rolled oats
- ⅓ cup pecans, unsalted, chopped
- 1 tablespoon maple syrup
- 2 teaspoons coconut oil
- 2 tablespoons applesauce, unsweetened
- 1 teaspoon vanilla extract
- ¼ teaspoon kosher salt
Directions:
- Preheat oven to 375°F.
- In a medium bowl, combine the blueberries and corn starch. Mix until corn starch coats the blueberries. Mix in the lime zest and set aside.
- In a separate medium bowl, combine the oats, pecans, maple syrup, coconut oil, applesauce, vanilla extract and salt. Mix until the ingredients are completely combined, then set aside.
- Divide the blueberry mixture evenly between six small oven-safe bowls (ceramic soufflé cups work well), about 1/3 cup of blueberries per bowl. Top each bowl with 3 tablespoons of the oat and nut mixture.
- Bake in the oven for 15 to 20 minutes, until the oats are golden brown and the blueberries are bubbling around the edges.
Adapted from culinarymedicine.org.
You can drink your fruit, too!
Whip up this berry smoothie.
This story originally appeared in the fall issue of PA Health, our quarterly full-color magazine filled with wellness tips, inspiring stories and more.
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