berry

  • Chilled Berry Soup

    Ingredients:


    5 cups fresh or frozen mixed berries
    1/2 cup water
    1 tablespoon lime juice
    1/4 cup agave nectar
    1 1/2 cup low-fat plain or vanilla yogurt
    1/2 cup white wine
    1/4 teaspoon ground cinnamon
     

    Directions:

    1. Puree all ingredients in a blender until well mixed. Chill 1 hour, garnish with berries, and serve.

    Nutritional analysis: 226 calories; 2 g fat; 1 g sasturated fat; 4 mg cholesterol; 6 g protein; 44 g carbohydrates; 7 g fiber; 69 mg sodium

  • Berry-Banana Kefir Smoothie

    1 cup kefir
    1/2 cup frozen berries (blueberries, strawberries, or raspberries)
    1 ripe banana
    1 tablespoon honey (optional)
    5 to 6 ice cubes

    1. Place all ingredients in a blender and puree until smooth.

    Quick tip: Too rushed in the morning to take out the blender and whip up a smoothie? Simply mix one part kefir with one part fruit juice in a glass. The banana and berries are prebiotic foods, which help stimulate the probiotics in the kefir to reproduce in your digestive system and create a healthy environment there.

    Nutrition info per serving (2): 185 calories; 4 g fat; 3 g saturated fat; 15 mg cholesterol; 1 g protein; 35 g carbohydrates; 4 g fiber; 65 mg sodium

  • Mixed Berry Sorbet

    6 cups fresh or frozen and thawed berries
    1/8 cup lemon juice
    1/2 cup soy milk
    1/3 to 1/2 cup honey
    1/4 teaspoon salt
    Low-fat Greek vanilla yogurt (optional)

    1. In a food processor, combine berries, lemon juice, soymilk, honey and salt; puree until smooth. Cover and refrigerate until chilled.
    2. Transfer to an ice cream maker and process according to directions. Serve immediately as is, or blend 1/4 cup yogurt into each 1-cup serving of sorbet for a creamier flavor and texture.

    Nutrition info per serving: 211 calories; 1.5 g fat; 0.1 g saturated fat; 0 mg cholesterol; 2.8 g protein; 51.8 g carbohydrates; 9.1 g fiber; 166.4 mg sodium