Recipe of the month
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Berry Explosion Salad
Serves 5
Big, bold flavors are infused in this salad featuring summer fruit. Every bite "explodes" with freshness.
- 2 cups sliced fresh berries, such as strawberries, blueberries, raspberries, or blackberries
- 1/2 medium mango, cubed
- 4 fresh mint leaves
- 1 tablespoon light brown sugar
- 1/2 medium green kiwi fruit, peeled and cut crosswise
- 1/2 cup fat-free or light vanilla yogurt
- 1/2 teaspoon grated lemon zest
- 1/8 cup sliced almonds, dry-roasted
Put the berries and mango in a large bowl.
Using a mortar and pestle, combine the mint and brown sugar until the mint is bruised and the flavor is released. Add to the berry mixture. Using two spoons, toss gently to coat.
Put the kiwi fruit in a small bowl. Mash with a fork.
Stir in the yogurt and lemon zest.
To serve, sprinkle the almonds on top of the salad.
Spoon the vanilla-yogurt dressing on top or serve on the side.
Nutrition Analysis (per serving): 86 Calories; 1.5 g Total Fat; 0.0 g Saturated Fat; 0 g Trans Fat; 0.5 g Polyunsaturated Fat; 1.0 g Monounsaturated Fat; 0mg Cholestrol; 19mg Sodium; 17 g Carbohydrates; 2 g Fiber; 14 g Sugar; 2 g Protein
Source: American Heart Association Cookbook
Berries contain phytochemicals, flavonoids and antioxidants that may help to prevent some diseases. You can't go wrong by including strawberries, blueberries, raspberries or blackberries in your diet - they are low in fat and high in nutrients. Eat them fresh if you can.
-Whitney Bundy, registered dietitian and Director of the Backus Food and Nutrition Department