It's National Blueberry Month!

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July is a great time for vacations, fireworks, picnics and barbeques. A patriotic dish wouldn't be complete without a colorful splash of blueberries - especially since it's National Blueberry Month! These tangy, sweet berries are packed with vitamins A, C, E and K; fiber; manganese; iron; and antioxidants. The USDA Human Nutrition Center recently placed blueberries at the top of the list in antioxidant activity compared to over 40 other common fruits and vegetables.

What makes these scrumptious berries so special?
Blueberries' health benefits are supposedly due to their unique assortment of phytochemicals, including various anthocyanins, chlorogenic acid and resveratrol. The most abundant phytochemicals are the anthocyanins, the plant pigments responsible for blueberries' deep blue-violet color. Anthocyanins have antioxidant and anti-inflammatory effects, which have been related to reducing the risk of developing heart disease, providing cancer-prevention, protective effects against dementia-related diseases, and linked to urinary tract, heart and vision health. Try this yummy, refreshing AND healthy dessert at your next gathering with friends and/or family!


Blueberry Trifle

Makes 4 individual servings

Ingredients:

1 cup fresh blueberries or thawed and drained frozen blueberries
1/2 cup fresh raspberries or thawed and drained frozen berries
1/2 cup fresh strawberries or thawed and drained frozen berries
1/2-inch thick sliced Angel food cake pieces (separately prepared)
1 cup nonfat vanilla Greek yogurt - see note
4 Tbsp toasted sliced almonds - see tip

Preparation:
  1. Toss berries in a medium bowl. Layer small pieces of angel food cake, about 1/4 cup berry mixture and 2 tablespoons yogurt in four 10- to 12-ounce glasses or single-serving bowls. Repeat with another layer of angel food cake, fruit and yogurt. Refrigerate for at least 1 hour or up to 1 day. Top each serving with 1 tablespoon almonds just before serving.
Tips & Notes:
  • Make Ahead Tip: Cover and refrigerate for up to 1 day. Top with almonds just before serving.
  • Note: Greek-style yogurt is made by removing the whey from cultured milk, which gives the yogurt an extra-thick and creamy texture. It's also packed with protein! Look for it with other yogurt in supermarkets.
  • Tip: To toast sliced almonds, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Nutrition Information:
Per serving approximately: 236 calories; 2 g fat ( 0 g sat , 1 g mono ); 28 g carbohydrates; 10 g protein; 5 g fiber; 30 mg sodium; 183 mg potassium.

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