Good things come in small sizes.

It's Berry Season!

We all know fruits are a great defense against foreign invaders that attack our bodies' immune system but did you know not all fruits are created equal? When compared to other fruits in a study published in the Journal of Agricultural and Food Chemistry (2004), berries won in providing the most antioxidants and nutrients. Antioxidants play a major role in disease fighting as they function in repairing cells that have turned into free radicals during oxidation. When left alone, these free radicals have the power to multiply and damage other healthy cells which can then lead to cancer and other diseases.

Among the berries, blueberries were shown to be the best bang for the buck followed by cranberries, blackberries, raspberries, and strawberries. Just one cup of blueberries has 13,427 total antioxidants compared to a navel orange, which has about 2,500 antioxidants. That's about 10 times the USDA's daily recommendation in just one cup! Not only are berries rich in Vitamins A & C, they also contain flavonoids like catechin, epicatechin, quercetin, and anthocyanidin. Flavonoids have been shown to help prevent hardening of arterial walls and prevent cholesterol from damaging blood vessels thus promoting heart health.

Although berries are now available year-round, summer is the best season to enjoy these delightful treats! Starting mid-May, berries become relatively cheap and easily accessible. All one needs to do is wash and enjoy! They can be enjoyed alone or added to a simple dish to complete a well-rounded meal.Tossed into a green salad and they add bright colors, distinct textures and tastes. Add it to a cup of cereal or yogurt for breakfast and they will help jump-start your metabolism for the rest of the day!

Need ideas? Here is a recipe I serendipitously stumbled upon and proved to be a great surprise for my taste buds!

Strawberry Avocado Salad (source: allrecipes.com)

Ingredients (yielding 2 servings)

• 2 tablespoons white sugar
• 2 tablespoons olive oil
• 4 teaspoons honey
• 1 tablespoon cider vinegar
• 1 teaspoon lemon juice
• 2 cups torn salad greens
• 1 avocado* - peeled, pitted and sliced
• 10 strawberries, sliced
• 1/2 cup chopped pecans

Directions

• In a small bowl, whisk together the sugar, olive oil, honey, vinegar, and lemon juice. Set aside.
• Place the salad greens in a pretty bowl, and top with sliced avocado and strawberries. Drizzle dressing over everything, then sprinkle with pecans. Refrigerate for up to 2 hours before serving, or serve immediately.

Nutritional Information (Amount Per Serving)

Calories: 610

• Total Fat: 50g
• Cholesterol: 0mg
• Sodium: 23mg
• Total Carbs: 44g
• Dietary Fiber: 12g
• Protein: 6.1g

* Avocado can be replaced with other fruits such as mandarin oranges as a low fat option. However, if citrus is used, we can omit the lemon juice as the mixture will become too acidic. I like avocados as they are filled with monounsaturated fats, which are important in lowering cholesterol. In addition, fat intake will stimulate fat metabolism which will allow us to fight fat with fat! Like everything in life, moderation is key!



To Good Eats and Good Health!