ByChris Watson, https://eatforlonger.com/
Berries are known for bursting with a sweet flavor and are the perfect natural sweetener for desserts, salads, and even main course entrees.
Whatever you are craving, make it with berries for a treat you won’t be able to resist! Here are 10 of the best berry recipes to enjoy all day long!
10 Sweet and Savory Berry Recipes
Fit & Fruity Quinoa Salad
What is it: A fresh and light salad.
Ingredients:
- 2 cups quinoa, 7 cups mixed berries, 14 cups mixed greens, lemon vinaigrette
Nutritional profile (per serving):
- 220 calories, 5g fiber, 4g fat, 0g saturated fat, 10g sugar, 8g protein
How To Make It:
- Rinse the quinoa under cold water until the water runs clear.
- In a saucepan, bring the water to a boil.
- Add the quinoa, reduce the heat to low, cover, and let it simmer for about 15 minutes or until the water is absorbed.
- Once cooked, fluff the quinoa with a fork and let it cool.
- In a large bowl, combine the cooked quinoa, blueberries, and chopped strawberries.
- In a separate bowl, whisk together the lemon juice, olive oil, salt, and pepper.
- Pour the dressing over the quinoa and fruit mixture, and toss until well combined.
- Serve immediately or refrigerate and serve chilled.
Slimming Strawberry Chia Pudding
What is it: A creamy and healthy pudding.
Ingredients:
- 1.5 cups chia seeds, 7 cups strawberries, 7 cups almond milk, 7 tbsp honey
Nutritional profile (per serving):
- 290 calories, 10g fiber, 8g fat, 1g saturated fat, 15g sugar, 6g protein
How To Make It:
- In a large bowl, mix the almond milk and chia seeds.
- Cover the bowl and let it sit in the refrigerator for at least 4 hours, or overnight, until it achieves a pudding-like consistency.
- Before serving, sweeten your chia pudding with honey and top it with fresh strawberries.
- This pudding can be stored in the refrigerator for up to 5 days
Lean & Mean Raspberry Parfait
What is it: A delicious and layered yogurt dessert.
Ingredients:
- 7 cups Greek yogurt, 7 cups raspberries, 7 cups granola, 7 tbsp honey
Nutritional profile (per serving):
- 310 calories, 6g fiber, 4g fat, 0g saturated fat, 20g sugar, 20g protein
How To Make It:
- Begin with a layer of Greek yogurt at the bottom of your glass or jar.
- Follow this with a layer of raspberries and then a layer of granola.
- Repeat these layers until your glass or jar is full, ensuring you finish with a layer of fruit on top.
- Drizzle honey or your preferred sweetener over the parfait before serving.
- This parfait is best served immediately but can be stored in the refrigerator for up to 2 days.
Tone-It-Up Tropical Smoothie
What is it: A refreshing and nutritious smoothie.
Ingredients:
- 7 cups assorted berries, 14 cups spinach, 7 bananas, 7 cups almond milk
Nutritional profile (per serving):
- 220 calories, 8g fiber, 2g fat, 0g saturated fat, 30g sugar, 10g protein
How To Make It:
- In a blender, add the bananas, pineapple chunks, and blueberries.
- Pour in the almond milk.
- Blend until smooth, adding ice as needed for desired consistency.
- Serve immediately for the freshest taste.
Berry Burnout Breakfast Bowl
What is it: A hearty and nutritious breakfast.
Ingredients:
- 7 cups oats, 7 cups assorted berries, 7 cups almond milk, 7 tbsp honey
Nutritional profile (per serving):
- 360 calories, 10g fiber, 5g fat, 1g saturated fat, 20g sugar
How To Make It:
- Preheat the oven to 350°F (175°C) and line a baking dish with parchment paper.
- In a large bowl, combine the Goji berries, oats, honey, and mixed nuts.
- Press the mixture into the prepared baking dish.
- Bake for 15-20 minutes or until golden brown.
- Allow to cool before cutting into bars.
Get-Up-And-Goji Berry Snack Bars
What is It: A healthy and portable snack
Ingredients:
- 2 cups goji berries, 7 cups oats, 3.5 cups nuts, 7 tbsp honey
Nutritional profile (per serving):
- 320 calories, 8g fiber, 12g fat, 2g saturated fat, 15g sugar, 10g protein
How To Make It:
- Preheat the oven to 350°F (175°C) and line a baking dish with parchment paper.
- In a large bowl, combine the Goji berries, oats, honey, and mixed nuts.
- Press the mixture into the prepared baking dish.
- Bake for 15-20 minutes or until golden brown.
- Allow to cool before cutting into bars.
Power Packed Berry Bliss Oatmeal
What is it: A simple and nutritious breakfast.
Ingredients:
- 7 cups oats, 7 cups assorted berries, 7 cups Greek yogurt, 7 tbsp honey
Nutritional profile (per serving):
- 350 calories, 8g fiber, 5g fat, 1g saturated fat, 20g sugar, 14g protein
How To Make It:
- Preheat the oven to 350°F (175°C) and line a baking dish with parchment paper.
- In a large bowl, combine the Goji berries, oats, honey, and mixed nuts.
- Press the mixture into the prepared baking dish.
- Bake for 15-20 minutes or until golden brown.
- Allow to cool before cutting into bars.
Blueberry Bootcamp Protein Shake
What is It: Portable protein-packed shakes
Ingredients:
- 7 cups blueberries, 7 scoops protein powder, 7 cups almond milk, 7 bananas
Nutritional profile (per serving):
- 310 calories, 8g fiber, 3g fat, 0g saturated fat, 25g sugar, 30g protein
How To Make It:
- Start by washing 7 cups of blueberries thoroughly.
- Next, peel 7 ripe bananas. Combine the blueberries, bananas, 7 scoops of your preferred protein powder, and 7 cups of almond milk in a large blender.
- Blend the mixture until it’s smooth and creamy, ensuring all ingredients are well incorporated.
- Service immediately.
- As this recipe makes a large batch, you can store leftovers in the fridge for a quick and nutritious snack.
- Enjoy this Blueberry Bootcamp Protein Shake for a high-protein, low-fat boost any time of the day.
Blueberry and Banana Pancakes
What is it: A nutritious and satisfying breakfast.
Ingredients:
- 7 bananas, 14 eggs, 7 cups of blueberries, 3.5 cups of whole wheat flour, 7 tablespoons of honey, Baking powder, baking soda, and salt to taste
Nutritional profile (per serving):
- 300 calories, 6g fiber, 6g fat, 1g saturated fat, 20g sugar, 8g protein
How To Make It:
- Mash the bananas, mix in the eggs, then the flour, baking powder, baking soda, and salt.
- Stir in the blueberries and sweetener.
- Cook spoonfuls of the batter in a lightly oiled pan until golden brown on each side
- Serve immediately (& store the others in an air-tight container, eat within the week)
Raspberry Goji Smoothie Bowl
What is it: A refreshing and nutritious smoothie bowl.
Ingredients:
- 7 cups of raspberries, 7 cups of goji berries, 7 cups of Greek yogurt or almond milk, 7 tablespoons of honey
Nutritional profile (per serving):
- 250 calories, 8g fiber, 3g fat, 0g saturated fat, 25g sugar, 10g protein
How To Make It:
- Rinse your raspberries and goji berries under cold water.
- If using fresh goji berries, ensure they are completely dry before using.
- If using dried goji berries, you might want to soak them in warm water for a few minutes to soften them.
- Put the raspberries, goji berries, Greek yogurt (or almond milk), and honey into a blender.
- Blend the ingredients until you have a smooth and creamy mixture. Adjust the sweetness if necessary by adding more honey or sweetener of choice.
- Pour the smoothie into a bowl.
- You can now add your preferred toppings. This could be a mixture of nuts, seeds, granola, or even more berries.
- Serve immediately.
Bio: Chris Watson is CEO of SodaPopCraft, a company that specializes in beverages, soft drinks, and sodas. I have over 10 years of experience in the food and beverage industry and have worked with nutritionists and chefs to develop recipes.