Berry Blast this 4th of July!

by Tara Sallee, MS, RD, LD, Hy-Vee Corporate Dietitian 

     Hip, hip, hooray! We are coming up on Independence Day! This means fun, summer celebrations with friends and families. The summer season also brings with it great fresh produce, including many flavorful and colorful berries like strawberries, raspberries, blackberries and blueberries. Berries offer many health benefits to the body and can be used in a variety of recipes. All of your favorite berries are great sources of antioxidants, which help the body fight cellular damage. Berries also offer a good amount of fiber to aid in digestion and blood sugar control. Other nutrients that berries offer are vitamin C, manganese and vitamin K. The nutrient density of berries makes them a great fruit group to include in your daily diet!
     Berries can be enjoyed in either fresh or frozen form, as both offer the same nutrient punch. In addition, the colors that berries offer will fit in well with your red, white and blue 4th of July bash. Here are a few tips that your Hy-Vee dietitians have to brighten up your 4th of July celebration, while keeping your health in mind.

1. Find ways to get active during the party. Plan some relay races or active yard games for your guests. This way you are not spending all of your time sitting, eating and drinking. Hopefully it will inspire everyone to keep active on a regular basis this summer.
2. Don’t skimp on the hydration. During the summer, we are often spending a lot of time out in the sun and sweating. This can put anyone at risk of dehydration. So avoid this potential summer pitfall by making sure you have plenty of water on hand for everyone. You can even jazz up the water by creating a fruit infusion.
3. Bring a bushel of berries. We have already discussed all of the great health benefits that come with consuming berries. Find fun way to include them in your party. Some ideas that you could consider are water infusions, fruit kabobs, mixed in a salad or frozen as a refreshing treat.

     We often have great ideas for getting healthy for the summer season, but often once midsummer arrives, we can find ourselves distracted from our goals. Therefore, finding ways to include healthy patterns into your summer festivities can help keep you on track. For more ideas on how to mix up your summer routine while staying on a healthy track, tune into any of the free Wellness Wednesday classes hosted by Hy-Vee dietitians.
     For another fun and tasty way to include a blast of berries into your next summer bash, try this recipe for Angel Food Cake with Berries and Agave Cream Sauce.
 
Angel Food Cake with Berries and Agave Cream Sauce
Serves 12
 
All you need:

• 1 cup Hy-Vee fat-free sour cream
• ¼ cup agave nectar
• 1 lbs fresh strawberries, hulled and sliced
• ¾ cup fresh blueberries
• 6 oz fresh raspberries
• 1 (15-oz) Hy-Vee Bakery angel food cake

 
All you do:

1. Combine sour cream and agave nectar, mixing until smooth. In another large bowl, combine strawberries, blueberries and raspberries. Slice angel food cake and top with berry mixture and agave cream mixture.

Recipe source: hy-vee.com
 
For more party tips and recipe ideas, connect with your local Hy-Vee dietitian today!
 
The information is not intended as medical advice. Please consult a medical professional for individual advice.
​