Summer is here! It makes most of us want to do a happy dance. Farmers’ markets, fresh fruits and vegetables, warmer temperatures—and getting the kids outside on a regular basis. There are so many easy, healthy, oven-free, fun recipes to make with your family during the summer months. Here are a few that focus on some of the healthiest fruits: berries.
Blueberries...packed with antioxidants, this low-calorie berry also is full of vitamin C and fiber. Next month is National Blueberry Month, so we are starting early to celebrate this delicious and mouthwatering berry. Easily packed as a snack or used as a topping for oatmeal or cereal, this berry is a kid favorite. “We love to pick fresh blueberries and make blueberry pancakes, blueberry muffins, blueberry smoothies or just eat them right out of a bowl,” says local mom Jenny. This recipe can easily be doubled if you'd like to freeze some to have on hand to pop into the toaster on busy mornings.
Tasty Blueberry Waffles
- 1 c. all-purpose flour
- 3/4 c. wheat flour
- 1 1/2 t. baking powder
- 1/4 t. baking soda
- 1/8 t. cinnamon
- 1/3 c. granulated sugar
- 1 c. plain Greek yogurt
- 1 c. milk
- 2 large eggs
- 1 t. vanilla extract
- 4 T. unsalted butter, melted
- 1 c. blueberries (if using frozen, do not thaw)
Directions:
- Heat waffle iron.
- In a large bowl, whisk together flours, baking powder, baking soda, cinnamon and sugar. In another bowl, whisk together the Greek yogurt, milk, eggs and vanilla extract. Slowly pour the liquid ingredients over the dry ingredients. Whisk until just combined. Gently fold in the melted butter and blueberries.
- Grease the waffle iron with cooking spray. Scoop out appropriate amount of waffle batter recommended by your waffle iron's manufacturer. Pour batter onto the hot iron. Smooth the batter to the edge of the grids with a spatula. Close the lid and bake until browned and crisp. Serve warm with strawberries, blueberries or other desired toppings.
Next up, raspberries. Also extremely high in antioxidants, raspberries are also high in cancer-fighting radicals, vitamins C and K and anti-inflammatory phytonutrients. Raspberries are highly perishable, so plan to use/eat them one or two days after you purchase them (or freeze them for later use). All children (young and old) love a cold treat in the summer. These popsicles are very healthy and are perfect for a summer gathering or holiday surprise.
Celebratory Popsicles
- One 12-oz. bag frozen blueberries, defrosted
- 6 T. agave, divided (or honey)
- 1 c. plain yogurt
- 1/4 c. rice milk (you can also use cow’s milk, almond or soy)
- One 12-oz. bag frozen raspberries, defrosted
Directions:
- Place defrosted blueberries and 2 T. agave in a blender and puree until smooth.
- Pour the blueberry puree a third of the way up each Popsicle mold and freeze for 30-45 minutes.
- Combine yogurt, rice milk and 2 T. agave in a bowl and whisk until smooth.
- Pour yogurt mixture two thirds of the way up the Popsicle molds, on top of the blueberry mixture, and freeze for another 30-45 minutes.
- Place defrosted raspberries and 2 T. agave in a blender and blend until smooth.
- Finish the Popsicles by pouring the raspberry puree over the yogurt. Insert sticks and freeze.
Note: All Popsicle molds are different sizes, so you may have leftovers. You can refrigerate and use as toppings for yogurt, granola, pancakes, etc.
Our last berry—and an all-around favorite—is the strawberry. One serving of strawberries contains more than half of your daily requirement of vitamin C, helps prevent cataracts, boosts your immune system and can even aid in the prevention of wrinkles. Wow! Please pass the strawberries...
Summer Yum Smoothie
- 1 1/2 c. strawberries
- 1 1/2 c. frozen peaches
- 1 1/2 c. milk
- 1/2 c. plain Greek yogurt
- 1 T. honey
Strawberry Lemonade
- 1 c. chopped fresh strawberries, stemmed & washed
- 1/2 c. lemon juice
- 1/4 c. agave or honey
- 2 c. water
Directions:
Place all ingredients in a blender and pulse until smooth. Serve the smoothie as-is, and the lemonade over ice.
Enjoy this berry picking season and all of the wonderful recipes berries have to offer!
Tip: Read Berry Picking in KC to find a berry patch near you!
Jessica Pflumm is a berry fanatic and tries to continually find ways berries can be incorporated into her family's menu. She enjoys freelance writing and all things nutrition and lives with her husband and 2-year-old daughter in Overland Park.