If berries aren’t in season, frozen fruit is a delicious way to enjoy them. During the peak of freshness, it’s flash frozen. With these 3 recipes, you can add colour and nutrients to smoothies, and breakfasts.
1. RASPBERRY SMOOTHIE BOWLS WITH PEARS AND PISTACHIOS
Active time: 10 Minutes
Smoothie bowls are healthy breakfasts that taste like desserts. A creamy, fruity and colourful concoction of pureed raspberries, yogurt, and pistachios will fuel your workout.
Ingredients
2 1/2 cups (600ml) plain 0% Greek yogurt
1 medium frozen banana
1 cup (123g) frozen raspberries
2 tablespoons (28g) chia seeds
1 cup (140g) sliced pears
1/4 cup (36g) fresh blueberries
2 tablespoons shelled pistachios, chopped
Directions
In a blender, place the yogurt, banana, raspberries and chia seeds and secure the lid. Blend until smooth. Divide between two low bowls and arrange the pear slices, blueberries and pistachios on top. Serve immediately.
Serves: 2 | Serving Size: 1 1/2 cups smoothie + 3/4 cup toppings
Nutrition (per serving): Calories: 388; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 115mg; Carbohydrate: 53g; Dietary Fibre: 14g; Sugar: 30g; Protein: 34g
2. 1-MINUTE BERRY PEANUT BUTTER SMOOTHIE FOR TWO
Make a delicious smoothie with just 9 grams of sugar (less than one tablespoon of sugar).
Ingredients
1 1/2 cups fresh or frozen raspberries
2 tablespoons reduced-fat milk
2 tablespoons smooth natural peanut butter
1 teaspoon honey
1 cup ice cubes
Directions
Add all ingredients to a blender, and blend until smooth. Then, share it with a buddy and enjoy!
Nutrition: Serves: 2 | Serving Size: 1 cup
Per serving: Calories: 156; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 57mg; Carbohydrate: 19g; Dietary Fibre: 7g; Sugar: 9g; Protein: 5g
Nutrition Bonus: Potassium: 23mg; Iron: 10%; Vitamin A: 1%; Vitamin C: 41%; Calcium: 2%
3. SLOW COOKER BLUEBERRY GINGER OAT COBBLER
Total Time: 4 hours
Active Time: 15 minutes
You can use fresh, in-season blueberries in this easy cobbler, but frozen blueberries will also work. In addition to being low in added sugar for a dessert, it’s also packed with antioxidant-rich blueberries, and has only 200 calories, as well as providing healthy fibre from the oats and whole-wheat flour.
Ingredients
For the filling
6 cups (800g) fresh (or frozen and thawed) blueberries
2 tablespoons packed brown sugar
1 1/2 tablespoons corn starch
1 tablespoon grated fresh ginger
1 tablespoon lime juice
1 teaspoon lime zest
1/2 teaspoon vanilla extract
1/2 teaspoon salt
For the topping
For the topping
3/4 cup (60g) instant oats
1/2 cup (78g) whole-wheat flour
2 tablespoons packed brown sugar
1 teaspoon baking soda
1/4 teaspoon salt
4 tablespoons unsalted butter, cold
Directions
For the filling
In a 5–6-quart slow cooker, stir together the filling ingredients. Cover and cook on high 1 hour.
For the topping
While filling cooks, prepare topping. In a large bowl, stir together oats, flour, sugar, baking soda, and salt. Cut butter into small pieces. Add butter to dry ingredients and use your fingers to gently pinch and knead the mixture until a crumbly dough forms.
After filling has cooked for 1 hour, scatter the topping evenly over the filling in the slow cooker (there will be some large pieces and some crumbs). Cover and cook an additional 2 1/2 hours on high, until filling is bubbly and thick and topping is cooked through.
Serves: 8 | Serving Size: 3/4 cup
Nutrition (per serving): Calories: 229; Total Fat: 7g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 15mg; Sodium: 174mg; Carbohydrate: 41g; Dietary Fibre: 5g; Sugar: 21g; Protein: 3g
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