Berries and their Benefits

Berries can be added to smoothies with yoghurt and nuts for a tangy refreshing breakfast or midmeal. It can also blend in with your protein shake for the day. It can be used as part of breakfast bowls for interesting colour, flavour, and nutrition. Berries have always been popularly used for milkshakes for those who still enjoy their milk products. All these options can also be used as midmeals/snacks that are nutritious and not too high on calories.

Besides, these can also be used in platters, salads, and in cocktails. Strawberries, Blueberries, Raspberries, Acai berries (preserved), Gojiberries are the different popular berries available today. To add to this Acai berries (preserved) as used popularly in acai bowls that are deep in colour and antioxidants.

Mouldy and bruised berries are best not used, throw these away, wash the rest well and they are ready to use.

Protein-Packed Berry Overnight Oats by Kejal Shah, Lifestyle Nutritionist, Fast&Up India

Ingredients

• ½ cup rolled oats
• ½ cup unsweetened almond milk
• 2 tbsp chia seeds
• 1 tbsp maple syrup
• ½ cup fresh or frozen berries
• 2 tbsp plant-based protein powder

Method

• In a jar or container, mix the oats, almond milk, chia seeds, and maple syrup.
• Stir in the protein powder until well combined.
• Top with berries.
• Cover and refrigerate overnight. Enjoy cold in the morning

How to Use Berries

Breakfast

• Oatmeal/yogurt topping
• Smoothies

Snacks

• Fresh berries
• Trail mix
• Energy balls

Desserts

• Salads (strawberry spinach)
• Sorbet/ice cream
• Baked goods

Beverages

• Infused water
• Juices/teas
• Cocktails

Preserve

• Freeze
• Jam/preserves
• Dehydrate

Health Factor

• Improves Heart Health: Due to their high fibre and polyphenol content, berries have been suggested to lower cholesterol and promote heart health when regularly consumed.
• Boosts Immunity: Their high vitamin C content improves the immune system.
• Helps with Digestion: Berries’ fibre promotes better digestion by supporting gut health.

Read the full story that first appeared in Deccan Chronicle dated Dec 2, 2024, here: