Healthy / June 8, 2014

Berry smoothie recipe and more berries

Berry smoothie recipe

Begin the Day with a Berry Parfait

Yogurt parfaits make an excellent breakfast option on the South Beach Diet because they’re easy to prepare and travel well when you’re on the go. Enjoy a yogurt-and-berry parfait, alternating layers of nonfat or low-fat plain Greek yogurt with fresh berries, slivered almonds, and sugar substitute if desired. Sprinkle with ground cinnamon or nutmeg for a boost of flavor.

Prepare an Energizing Berry Smoothie

Tired of your usual eggs and toast or oatmeal for breakfast? Take a break from your traditional morning meals and prepare a healthy berry smoothie. Whip one up in a blender using fat-free or low-fat milk, low-fat unsweetened soymilk, or unsweetened almond milk. Add your choice of berries along with some nonfat, plain Greek yogurt or silken tofu for an extra boost of lean protein. Then add sugar substitute and vanilla or almond extract to enhance the flavors. For an extra-healthy twist, toss in some nuts or ground flax or chia seeds.

Preserving Berries

Because fresh berries don’t last long, they are best used within a few days of purchase. If you would like to preserve berries for a longer period of time, consider freezing them (they can be stored in the freezer for up to four months). To freeze berries, just spread them out in a single layer on a cookie tray and freeze them until the fruit is solid. Then pack the frozen berries into resealable bags with a label indicating the date and what’s in the bag.

Photo by Chiot’s Run/Flickr

Spice Up Your Salads with Berries

Looking to liven up your salads? Berries instantly add the taste of summer. Because berries are naturally sweet, they are not only great puréed as a base for vinaigrettes, they also make excellent salad toppings. Try grilling strawberries or blackberries on a clean grill topper over low heat. Then add the warm berries to a salad of grilled chicken served over romaine lettuce, mesclun, or spinach.

Photo by Pelle Sten/Flickr

Delight in Dessert

Who says you can’t indulge in dark chocolate-covered strawberries once in awhile? On the South Beach Diet, dessert can be enjoyed in moderation, and on Phase 2, berries are one of the healthiest dessert options. Melt one ounce of bittersweet or semisweet dark chocolate in the microwave for dipping strawberries or other berries of your choice.

For more healthy food ideas check out the South Beach Diet website