Tips, Tricks & a Recipe
The Benefits of Berries PLUS a Free Recipe!
by Leanne Ely, CNC
Today’s focus is on BERRIES.
I love berries!
First of all, there’s a huge variety and they’re never boring! Strawberries, blueberries, blackberries, raspberries, cranberries, etc. One of the really cool things about berries is that they can be used for more than just snacks or desserts. In fact you can incorporate them into almost every meal.
For breakfast top your oatmeal or Greek yogurt with berries or throw them in a smoothie. For lunch, toss some berries into a fresh spinach salad. Then for dinner, you can add berries to a sauce to kick up the flavor. See how easy that is?
And the perks don’t stop there. Berries have a multitude of different health benefits. Just one cup of strawberries has just as much vitamin C as orange juice! Acai, blueberries, and raspberries have a remarkable amount of antioxidants that will boost any immune system. Honestly with berries it’s a win-win for your diet and your taste buds.
Here’s today’s TRICK:
When you are choosing fresh berries, make sure you go for the ones that are most fragrant. Berries tell you when they are in their prime! Also, make sure they’re not mushy or overripe (you can turn the carton over and sneak a peek; if they’re leaking that’s a sure sign they’re over the hill!).
And here’s a TIP:
Store fresh berries in the fridge on a paper towel in a single layer with another paper towel over the top so they last longer. Even so, don’t wait more than two or three days at most to eat them. Wash them just before serving, not before. Their thin skins are very permeable so not washing them until just before you use them will save them from becoming mush.
And your RECIPE:
Caramelized Raspberry Chicken
2 tablespoons olive oil
1 large onion, finely chopped
4 boneless skinless chicken breast halves
Sea salt and freshly ground black pepper, to taste
1/2 cup seedless raspberry jam
1 tablespoon balsamic vinegar
1 tablespoon soy sauce (use low-sodium)
1 teaspoon freshly grated ginger
1/2 cup fresh raspberries
Heat oil in a large skillet over medium high heat. Add onion and saute approximately two minutes. Add chicken to the pan; salt and pepper the chicken. Cook chicken until no longer pink, about 8 minutes or so, depending on the size of the chicken. Remove chicken and onion from the pan and set aside.
Add jam and remaining ingredients (except the fresh raspberries) to the skillet. Cook 2 minutes or so using a wire whisk, getting the bits up off the bottom of the pan. Return chicken mixture to the pan and cook an additional 4 minutes, stirring as needed. Serve with sauce spooned over the top and topped with the fresh raspberries. Enjoy!
Smoothies are wonderful transportation for phytonutrient rich berries, watch me make one here.