Adding berries to your diet is a great way to get healthy and eat delicious food at the same time. They're low in calories and high in nutrients, making them the perfect food for people looking to lose weight or improve their health. In this blog, we'll share some easy berry recipes that will help you get your daily servings of berries. Enjoy!
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Easy Berry Recipe: Blueberry Muffins
Among the health benefits of blueberries, they are great ways to incorporate antioxidants into your routine and add brain foods to your diet. They also help lower blood sugar and insulin levels when consumed with high-carb foods, like muffins. Another benefit to this breakfast is that blueberries are full of fiber which is helpful when trying to consume fewer calories because it will keep you full longer. Check out this quick and easy recipe by Inspired Taste!
1 ½ cups (195 grams) all-purpose flour
3/4 cup (150 grams) granulated sugar, plus 1 tablespoon for muffin tops
1/4 teaspoon fine sea salt
2 teaspoons baking powder
1/3 cup (80 ml) neutral-flavored oil; canola, vegetable, and grape seed are great
1 large egg
1/3 to 1/2 cup (80 ml – 120 ml) milk; dairy and non-dairy both work
1 ½ teaspoons vanilla extract
6 to 8 ounces fresh or frozen blueberries; see note below about frozen berries (about 1 cup)
Prepare Oven and Muffin Cups
- Heat oven to 400 degrees Fahrenheit. For big-topped muffins, line 8 standard-size muffin cups with paper liners. For standard-size muffins, line 10 muffin cups. Fill the remaining cups with 1 to 2 tablespoons of water to help the muffins bake evenly.
- Whisk the flour, sugar, baking powder, and salt in a large bowl.
- Add oil to a measuring jug that holds at least 1 cup. Add the egg, then fill the jug to the 1-cup line with milk (1/3 to 1/2 cup milk). Add vanilla and whisk to combine.
- Add milk mixture to the bowl with dry ingredients, then use a fork to combine. Do not over mix. (The muffin batter will be pretty thick — see note below for more details). Fold in the blueberries.
- Divide the batter between muffin cups. (If making big-topped muffins, the batter will come to the tops of the paper liners). Sprinkle a little sugar on top of each muffin.
- Bake muffins 15 to 20 minutes or until tops are no longer wet and a toothpick inserted into the middle of a muffin comes out with crumbs, not wet batter. Transfer to a cooling rack.
- To store, place them in a plastic bag, seal them, and keep them at room temperature for 2 to 3 days. To freeze, wrap them tightly in aluminum foil or place them in freezer bags. Freeze for up to 3 months.
Easy, Healthy Berry Recipe: Strawberry Banana Smoothie
Are you obsessed with healthy smoothies? The classic banana strawberry smoothie is not only delicious but packed full of nutrients! Greek yogurt has a lot of protein and benefits bone health. Bananas aid in weight loss, support heart health, give you energy, and support digestion. The last component of this smoothie is the most important. Strawberries are part of the berry family. They provide more fiber, antioxidants, and can help lower your cholesterol. That's a lot from a drink! Check out this easy recipe for a banana strawberry from Spend With Pennies.
½ cup plain yogurt
2 cups strawberries frozen
1 banana fresh or frozen
1 cup milk or almond milk
2 teaspoons honey optional
½ teaspoon chia seeds optional
- Place ingredients in the blender.
- Blend until smooth. Serve immediately.
- Pro Tip: You can freeze the leftover blended smoothie in cubes for future use.
Healthy Berry Recipe: Blueberry Almond Chia Pudding
We've already covered the many benefits of blueberries, but this recipe has several healthy ingredients like almonds and chia seeds. Almonds are high in healthy monounsaturated fats, fiber, protein, and other nutrients. They are also known to help lower cholesterol and reduce hunger. Chia seeds are good for your heart health, weight loss, bone density, and appetite regulation. The recipe below by Eating Well is a healthy breakfast idea that you should make ahead of time to ensure a quick grab-and-go meal.
½ cup unsweetened almond milk or other non-dairy milk beverage
2 tablespoons chia seeds
2 teaspoons maple syrup
1/8 teaspoon almond extract
½ cup fresh blueberries, divided
1 tablespoon slivered almonds, toasted
- Stir together almond milk (or other non-dairy milk beverage), chia, maple syrup, and almond extract in a small bowl. Cover and refrigerate for at least 8 hours and up to 3 days.
- When ready to serve, stir the pudding well. Spoon about half the pudding into serving glass (or bowl) and top with half the blueberries and almonds. Add the rest of the pudding and top with the remaining blueberries and almonds.
What are some of your favorite ways to incorporate berries into your diet? Let us know in the comments below!
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John 15:12 (ESV)