When berries are in season, they're like nature's own colorful, healthy candy. Blueberries, raspberries, blackberries and strawberries are high in antioxidants, including vitamin C. They also have plenty of fiber, and their high water content helps make them a low-calorie treat. Try these recipes to reap the benefits of summer's favorite treat.
1. Wild Blueberry Pancakes
by Linda Greenlaw and Martha Greenlaw
It's the perfect weekend breakfast food! This recipe calls for beating the egg whites separately, which makes the pancakes super light and fluffy. (Just be sure not to overmix the batter.)
Per serving: 318 calories, 6g saturated fat, 50g carbohydrates, 7g protein, 1g fiber, 394mg sodium
2. Summer Fruit Salsa
by Mollie Katzen
Raspberries and strawberries play an important role alongside mango and nectarines in this all-fruit salsa. Use it like chutney: Spread it on toast with cheese, or spoon it on plain yogurt or vanilla ice cream.
Per serving: 27 calories, 0g saturated fat, 7g carbohydrates, 0g protein, 1g fiber, 37mg sodium
3. Berry Vinegar
by Roger Yepsen
You'll need good white wine vinegar for this recipe, as well as several days to steep the berries. Then you can use your new-and-improved vinegar — with a lovely color — for salad dressing, on grilled fish and in other summertime recipes.
Per serving: 18 calories, 0g saturated fat, 2g carbohydrates, 0g protein, 0g fiber, 4mg sodium
4. Strawberry and Fennel Gazpacho
by Anya von Bremzen
Gazpacho is synonymous with tomatoes, but in this recipe they're joined by sweet, fresh strawberries — along with country bread, fennel and green bell pepper.
Per serving: 136 calories, 1g saturated fat, 17g carbohydrates, 3g protein, 4g fiber, 331mg sodium
5. Berry Muffins
by Kelly Rudnicki
These dairy-free muffins are easy to make with any berries that are in season (you can also use frozen berries). Lemon zest and vanilla extract provide that homemade flavor.
Per serving: 173 calories, 0g saturated fat, 29g carbohydrates, 3g protein, 1g fiber, 137mg sodium
6. Strawberries With Balsamic Glaze and Whipped Cream
by Lisa Mann
The savory Italian flavors of balsamic vinegar and pine nuts pair with sweet strawberries, honey and vanilla in this simple and delicious recipe. It's best served at room temperature.
Per serving: 261 calories, 1g saturated fat, 30g carbohydrates, 4g protein, 5g fiber, 4mg sodium
7. Late Summer Rhubarb and Blackberry Compote
by Deborah Madison
Rose- or orange-flower water is the secret ingredient in this gorgeous summery compote, which can also include strawberries. Enjoy it chilled.
Per serving: 178 calories, 0g saturated fat, 46g carbohydrates, 2g protein, 5g fiber, 6mg sodium
8. Berry Blast
by Jane Butel
The crumble topping on this dessert is made with cereal, flour and butter, spiked with a little bit of chile and cinnamon. Any kind of berries will work here.
Per serving: 339 calories, 4g saturated fat, 68g carbohydrates, 5g protein, 8g fiber, 63mg sodium
9. Blueberry Angel Muffins
by Bill Yosses and Melissa Clark
These angel food cake-inspired muffins are fat-free, light and fluffy, and full of blueberries.
Per serving: 94 calories, 0g saturated fat, 20g carbohydrates, 3g protein, 0g fiber, 85mg sodium
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