One of my favorite things about summer is the abundance of sweet, juicy fruit that is available. Farmers Markets and grocery stores come alive with all the rich colors and shapes of mother nature’s bounty; melons, mangos, grapes, litchis, berries, cherries…I can’t imagine why we’d ever need candy or cake with the cornucopia of sweet pleasures offered by nature.
When it comes to ranking fruit in terms of their health benefits – it’s always the berries that seem to take first prize. From blueberries to acai berries we are consistently told that we should be eating more of these super-fruits. Is there any truth to the berry hype?
My view is that, as a starting point, we should be eating a healthful, balanced diet. And, if money, time and the seasons allow for it, then yes – enjoy experimenting with some of the wonderful ‘superfoods’ out there that pack a super amount of beneficial components. (For a more elaborate definition of superfoods please check out my previous blog post: https://imuaortho.com/blog/superfoods-in-your-dessert/.)
Blueberries, though small in size, are big in phytonutrients and thus health benefits. They seem to be a very well studied little fruit with all kinds of research pointing to their health benefits – from reducing cognitive decline (12 week study done with patients in their 70’s) to improving metabolic syndrome (8 week study in obese rats). The reason, at least in part, for this berry’s superstar status is it’s strong pyytonutrient content, including a list of anthocyanins; the anti-oxidant pigments which give these tasty nuggets their beautiful blue color. Don’t you love it when food engages all of our senses – sight, touch and taste – AND helps us thrive?!
Because at IMUA we’re all about thriving and we want you to live the best life ever, we don’t need to stop with the disease-fighting blueberries – let’s add in some energy-giving greens, raspberries and fiber-rich, nutrient dense cabbage. Then we’ll top it off with some detoxifying apple cider vinegar, garlic and delicious extra virgin olive oil. And we end up with a colorful, berrylicious salad that nourishes your body and your taste buds on every level. It’s perfect for a hot summer afternoon. Plus all you need to do is follow the three simple steps that I’ve laid out below.
- 2 cups baby spinach or spring mix
- ½ cup chopped purple cabbage
- ½ cup fresh blueberries
- ½ cup fresh raspberries
Salad Dressing Ingredients:
- ½ cup blueberries
- 1 tablespoon apple cider vinegar
- 2 tablespoons extra virgin olive oil
- ½ – 1 small garlic clove
- Sea Salt and Black Pepper to taste
- Step 1: Make the dressing: Add all dressing ingredients to a blender. Blend until smooth and set aside.
- Step 2: Assemble the salad: Add salad ingredients to a large salad bowl.
- Step3: Mix it Up: Top with dressing and mix until well coated. Enjoy!
The above ingredients should make two servings, but I could easily eat it all up at once. So, there’s always the option of doubling it up, that way you can feel better about yourself for sharing the love.
I hope that you enjoy this recipe that I’ve shared, from IMUA’s Detox Program. If you’re interested in knowing more about our detox program or any of our other health coaching programs please call 521-IMUA to schedule a free consultation with me.