berry berry salad

Berries and other fruits are packed with fiber and rich in Vitamins C and E as well as essential minerals. Berries in particular (such as blueberries, blackberries, raspberries, strawberries, and more) are full of antioxidants called anthocyanins.

What Are Anthocyanins?

Anthocyanins are a type of flavonoid (flavonoids are phytonutrients or plant chemicals found in most fruits and vegetables) that make up the red, purple, black, and blue colors of different berries. This is influenced by pH levels. Anthocyanins also act as antioxidants. They fight free radicals, and there is additional evidence that they may offer anti-inflammatory, anti-viral, and anti-cancer benefits!

Other Produce Has Benefits Too

Citrus fruits, such as oranges, lemons and limes, are rich in Vitamin C. Kiwifruits, broccoli, tomatoes, and red peppers are also great sources of Vitamin C to add to your daily diet.

Be sure to include a healthy portion of these delicious and nutritious fruits and berries to your daily menu. They have an abundance of health benefits!

To Healthy Eating!

Melissa

Fresh Fruit & Berry Salad

Making a fruit salad is a simple and easy addition to any meal. Or it can even be a meal on its own! Use the fruits and berries of your choice to create a delicious, flavorful and light dish.
Prep Time 10 mins
Cook Time 0 mins
0 mins
Total Time 10 mins
Course Anytime!

Ingredients
  

  • 8 oz Strawberries Sliced
  • 6 oz Blueberries
  • 6 oz Blackberries
  • 6 oz Raspberries
  • 2 Kiwifruit Peeled and sliced
  • 1 - 2 sprig Mint Fresh, whole leaves or chopped
  • 1/4 cup Dark Chocolate Chips Melted (optional)

Instructions
 

  • Choose the berries for your salad
  • Wash and gently pat dry to remove excess water
  • Place all berries ( and Kiwifruit if you use) of choice in a bowl and gently mix

Dark Chocolate Dip

  • If you have a double boiler pan, fill the pan with water, turn stove top burner on medium- high heat and let boil.
  • Place chips in the top portion, place on top of pan and stir until melted.
  • If you use a microwave: place chocolate chips in a microwave safe dish, heat for 1-2 minutes, stir every after each 30 secs until fully melted
  • Drizzle over the berries salad over individual serving bowls and enjoy!

Notes

Melissa's Modifications: There are an abundance of recipe options which include fruit and berries. It is easy to make a quick fruit salad, of course. Here are some other suggestions in keeping with our theme of anti-inflammatory and antioxidant-rich foods to help strengthen our immune systems.

Add Fresh Mint

Did you know mint has anti-bacterial and anti-inflammatory properties? It does! Mint facilitates smoother digestion, makes your mouth feel fresh, and soothes swelling. It can keep mucous at bay and aid good lung health.

Dark Chocolate Dip

Dip fresh whole strawberries into melted dark chocolate (melted in a double boiler). You can eat these as-is or refrigerate to create a crunchy chocolate coating. This is a double-hit: high in antioxidants and anti-inflammatory properties!
Nutritional Values:
Blueberries - 1 cup: 84 Calories; Fat .5g ; Fiber 4g ; Carbs 17g; Protein 1g.
Dark Chocolate: 1 ounce - 133 Calories; Fat 8g ; Fiber 1.3g Carbs 12.7g; Protein 1g.
Remember, dark chocolate and berries are packed with antioxidants, polyphenols, and flavanols. Enjoy 1-2 ounces of dark chocolate (70% cocoa and greater) and 2-3 cups of fruits and berries each day.
Tried this recipe?Let us know how it was!

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