By April D. Beresford, FNP-C, DipACLM
This is my favorite part of summer—it’s time to pick ripe berries again! Strawberries, raspberries, cherries and blueberries are four of my favorite summer treats, and we are so very lucky to live in a state where all four grow in abundance. I like berries not only because they are versatile and delicious, but also so nutritious. Every time I enjoy these sweet treats I also am getting fiber to help lower my cholesterol and help me feel full between meals. They also are chock full of antioxidants to shield my body from inflammation and damage and they provide vitamins and minerals like vitamin C, manganese and folate.
All offer a low net-carb ratio which makes berries healthy, even for people with pre-diabetes or diabetes. Recent studies have also shown us that people who eat berries regularly have a lower risk of different types of cancer including breast, colon, and upper digestive tract (mouth, esophagus).
One of my favorite ways to use them is to add them to my overnight oats or on top of chia pudding.
OVERNIGHT OATS
Combine ½ cup rolled oats with 2/3 cup unsweetened soy or almond milk.
Add a dusting of cinnamon (or nutmeg) and a ½ tsp of vanilla extract if desired.
If you prefer your oatmeal to be sweetened, I would suggest adding a tablespoon of maple syrup or honey instead of granulated sugar.
For added protein, include a tsp of chia seeds or ground flax or hemp seeds.
Once this is mixed up well (I shake mine in a sealed container), place it in the fridge overnight.
In the morning – top with a handful of berries and nuts and ENJOY! It’s the perfect way to enjoy a healthy high-fiber, high-protein, antioxidant breakfast on-the-go that you can make the night before and is easily adaptable for different seasons and flavors.
