Healthy Diet for July 15 – Berry Good for You

July marks the height of fresh blueberry season. So tuck a carton of blueberries in your shopping cart.

Why so “berry” good? Anthocyanins, which give their deep-blue hue, add more than color. Along with vitamin C, anthocyanins and other phenolics are among the many health-promoting antioxidants in these sweet berries. Antioxidants may protect your body cells from damage that can lead to heart disease, cancer, and other health problems. And anthocyanins may protect against urinary tract infections. Blueberries also contain fiber and ellagic acid, thought to be cholesterol-lowering and cancer protective.

Try blueberries (fresh, frozen, or canned) in smoothies, seafood or chicken salads, as garnishes on poultry, fish, and pork—or in a “berry” easy dessert.

Dessert Waffles with Spiced Blueberry Sauce

• 2 cups fresh blueberries, divided
• 3 tablespoons sugar
• 4 teaspoons cornstarch
• 1 teaspoon ground cinnamon
• 1⁄4 to 1⁄2 teaspoon ground black pepper
• 1⁄3 cup water
• 4 fresh or frozen (4 1⁄2-inch) waffles
• 4 scoops vanilla frozen yogurt or ice cream

In a small saucepan, combine half of the blueberries with the sugar, cornstarch, cinnamon, black pepper, and water. Bring to a boil over medium heat; boil for 1 minute. Remove from heat and stir in remaining blueberries; cool. Toast waffles; place on dessert plates. Scoop frozen yogurt onto waffles; top with blueberry sauce. Makes 4 servings.