Nourish Your Life

I LOVE BLUEBERRIES! They are the perfect summer food.  I love them in salads, pancakes, sauces, on ice cream, on cereal, or my favorite; by the handful!

Let’s see what “Super Foods” has to say about the beautiful blueberry and its side-kicks.

Blueberries (or) purple grapes, cranberries, boysenberries, raspberries, strawberries, currants (fresh, frozen or dried)

They contain: phytonutrients, salicylic acid, carotenoids, fiber, folate, vitamin C, vitamin E, potassium, manganese, magnesium, iron, riboflavin, niacin, phytoestrogens.

Servings: 1-2 cups daily

Benefits: Improve brains health, heart health, reduce risk of some cancers

Need a recipe? How about Blueberries, Strawberries and Quinoa Parfait?

Blueberries, Strawberries and Quinoa Parfait

Serves 4-6

Ingredients

1 cup quinoa
2 cups water
1-1 1/2 cups strawberries
1-1 1/2 cups blueberries
2 cups low fat vanilla yogurt

Directions

1. Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
2. Bring water to a boil.
3. Stir in quinoa, cover and simmer 15 minutes.
4. Allow quinoa to cool
5. In 4-6 parfait glasses (depending on size of glass) layer quinoa, yogurt, blueberries, yogurt, strawberries and yogurt. Repeat layering if desired.
6. Top with a few blueberries and raspberries for a “patriotic” appearance.
7. ENJOY!

The nutrition facts will depend on the type on yogurt that you use and the amount of blueberries and strawberries. These nutrition facts are using low-fat yogurt and one cup each of blueberries and strawberries.

Nutrition facts: 4, 6 servings: 262, 174 calories; 49, 33 carbs; 11,7 gm pro; 5.5, 3.5gm fat