By Fran Werner
Summer is here, and the time is ripe for berries. Not only do they taste great, but berries are very good for your health.
First, they’re low in calories, ranging from about 45 to about 90 calories per cup. They’re high in fiber, and fat-free. They contain vitamins A, C and folic acid, as well as the minerals potassium and magnesium. In addition, berries contain a variety of phytochemicals, flavonoids and antioxidants –natural compounds that can protect our bodies from damage that might lead to cancer and help prevent heart disease. They’re particularly high in anthocyanins, a phytochemical.
Buy your berries when they’re plump and firm, and wash just before you use them. Right after purchasing, carefully sort your berries because, like apples, one bad berry can spoil the whole bunch. Berries keep in the refrigerator for just a few days, but they can also be frozen. The best way to freeze berries (so that you’ll have them year-round) is to lay them in a flat, single layer, on a cookie sheet (on wax paper is best). Allow them to individually freeze, then transfer them to a zip-lock freezer bag. That way, you won’t get clumps of berries frozen together.
Red, White and Blue Summer Trifle
4 ounces fat-free cream
cheese, softened
1 Cup non-fat lemon
or vanilla) yogurt
2 Cups skim milk
1 package (3.4 oz.)
instant lemon (or vanilla) pudding mix
2 teaspoons grated lemon peel
2 1/2 Cups sliced strawberries
1/2 Cup whole blueberries
1 Tablespoon water or white grape juice
1 prepared angel food cake (10″)
In a mixing bowl, beat the cream cheese and yogurt. Add the milk, pudding mix and lemon peel; beat until smooth. In a blender, process the strawberries and water (or grape juice) until smooth. Tear cake into 1-inch cubes. Place 1/3 in a trifle bowl or other glass bowl. Top with 1/3 of the pudding mixture. Top with half of the strawberry sauce. Repeat. Top with the
remaining cake and pudding mixture. Top all with the blueberries.
Cover and refrigerate for at least 2 hours.
One serving (1/14th): 180 calories, 39 gm. carbohydrates, 6 gm. protein, trace amounts of fat.
Strawberry Dessert Nachos
3 Cups sliced strawberries
1/2 Cup sugar, divided
1/4 Cup amaretto (almond-flavored liqueur)
or 1 tsp. almond extract
1/2 Cup fat-free sour cream
1/2 Cup frozen reduced-calorie Cool Whip
or other whipped topping, thawed
1/8 teaspoon ground cinnamon
6 (7″) flour tortillas
Butter-flavored Pam or other cooking spray
Cinnamon-sugar for topping tortillas
2 Tablespoons sliced almonds, toasted
2 teaspoons shaved semi-sweet chocolate
Combine strawberries, 1/3 cup sugar and amaretto in a bowl; stir well. Cover and chill 30 minutes. Drain. Combine the sour cream, Cool Whip, 2 Tablespoons sugar, and cinnamon in a bowl; stir well. Cover and chill.
Preheat the oven to 400 degrees. Cut each tortilla into 8 wedges. Arrange tortilla wedges on two baking sheets; lightly coat with butter spray. Sprinkle evenly with cinnamon-sugar. Bake at 400 for seven minutes or until crisp. Cool on a wire rack.
Place tortilla wedges on a plate; top with strawberry mixture, then with sour cream mixture. Top with almonds and chocolate shavings.
One serving (1/6th): 260 calories, 45 gm. carbo-hydrates, 4 gm. fiber, 6 grams protein, 5 grams fat.
Fran Werner is a certified Lifestyle and Weight Management Consultant, a Certified Personal Trainer, and a certified Lifestyle Coach, specializing in weight management. She has been the owner/director of Lifestyle Consulting since 1981, and has maintained an office in Austin, Texas since 1993. Fran has helped thousands of individuals achieve and maintain healthy weights and healthy lifestyles. You can contact her at (512) 794-3848 or at fran@lifestyleconsulting.com. Visit her Web site, www.lifestyleconsulting.com.
