Warmed Berries with Honey and Ricotta Cheese

Warmed Berries with Honey and Ricotta Cheese
A Healthy and Comforting Dessert
Prep Time
20 min prep time +2 hr chill time
Number of Servings
6
Ingredients
  • 1 cup raspberries, divided
  • 1 cup blackberries, divided
  • [q:1/2] cup blueberries, divided
  • 5 Tbsp honey, divided
  • 2 tsp vanilla extract, divided
  • 1 tsp lemon juice
  • 1 cup low-fat ricotta cheese
  • 1 cup low-fat cream cheese, at room temperature
Directions
  1. Combine [q:1/2] cup each of the raspberries and blackberries and [q:1/4] cup of the blueberries along with 2 tablespoons of the honey in a saucepan. Gently mash berries with a handheld potato masher or the back of a large spoon. Set heat to medium-low and warm berries for 10 minutes. Remove from heat and stir in 1 teaspoon vanilla and lemon juice.
  2. Using a handheld mixer, whip ricotta cheese, softened cream cheese, remaining 3 tablespoons of honey, and remaining teaspoon of vanilla until mixture is well combined and smooth. Refrigerate cheese, covered, for 2 hours.
  3. Spoon cheese among 6 dessert goblets. Top each portion with warmed berries.
  4. Garnish with remaining raspberries, blackberries, and blueberries. Serve immediately.
Nutrition Info
238 Calories, 9 g Protein, 26 g Carbohydrates, 3 g Fiber, 12 g Total fat (7 g sat), 180 mg Sodium, [nutrition:2] Vitamin B12, Phosphorus, [nutrition:1] Vitamin A, B2 (riboflavin), C, Calcium

Crunchy English Muffin French Toast

Crunchy English Muffin French Toast
Number of Servings
4 servings
Ingredients
Directions
  1. In a medium bowl, whisk together coconut milk, maple syrup, chia seeds, cinnamon, and vanilla. Let sit 10 minutes. Spread cereal out on a plate.
  2. Melt 1 tablespoon coconut oil in a large nonstick skillet over medium-low heat. Dip English muffins in coconut milk mixture, then in cereal and place in skillet. Cook, flipping once, until both sides are golden brown and crisp. Transfer to a plate and repeat with remaining 1 tablespoon coconut oil and English muffins.
  3. Serve with maple syrup and fresh berries.
Nutrition Info
Served with [q:1/2] cup strawberries each: 404 Calories, 12 g Protein, 0 mg Cholesterol, 70 g Carbohydrates, 13 g Total sugars (7 g Added sugars), 12 g Fiber, 10 g Total fat (7 g sat), 268 mg Sodium, [nut:5] Vitamin C, Zinc, [nut:4] Iron, [nut:3] Phosphorus, [nut:2] Vitamin B3 (niacin), Magnesium, [nut:1] Vitamin B2 (riboflavin), Vitamin B6, Potassium

Crispy Chocolate Bark

Crispy Chocolate Bark
Number of Servings
Serves 8
Ingredients
Directions
  1. Line a sheet pan with parchment paper.
  2. In a heatproof bowl set over a saucepan of gently simmering water, melt chocolate, stirring constantly with a spatula.
  3. Stir 1 cup cereal into chocolate, then spread chocolate in a [q:1/4]" thick layer on sheet pan. Sprinkle with [q:1/2] cup cereal and raspberries. Refrigerate at least 15 minutes or until hardened, then break apart into pieces. Store refrigerated in an airtight container.
Nutrition Info
441 Calories, 7 g Protein, 2 mg Cholesterol, 50 g Carbohydrates, 15 g Total sugars (14 g Added sugars), 10 g Fiber, 25 g Total fat (14 g sat), 113 mg Sodium, [nut:5] Vitamin B1 (thiamine), Iron, [nut:3] Magnesium, [nut:2] Phosphorus, [nut:1] Vitamin B2 (riboflavin), Potassium, Zinc

Stuffed Acorn Squash

Stuffed Acorn Squash
Prep Time
5 minutes prep, 50 minutes cook
Number of Servings
Serves 4
Ingredients
Directions
  1. Preheat the oven to 350°.
  2. Lightly oil the squash skin and place cut side down in an oiled baking sheet. Place the juice in the sheet.
  3. Bake for 40 to 45 minutes until the squash is tender. Pierce with a fork to test.
  4. When the squash is just about done, heat up the remaining olive oil, barley malt, maple syrup, cherries, pecans, sea salt and cinnamon.
  5. Place one-quarter of the cherries/pecan mixture in each acorn half. Mix a little of the squash together with the cherries/pecan mixture, using a spoon or fork to mix.
  6. Bake right side up for another 5 minutes. Place in a serving dish.
Nutrition Info
303 calories, 9 g fat (37% calories from fat), 3 g protein, 48 g carbohydrate, 5 g fiber, 0 mg cholesterol, 36 mg sodium

Blackberry Clafoutis

Blackberry Clafoutis
A taste of summer
Prep Time
50 minutes
Number of Servings
Serves 8
Ingredients
  • Coconut oil for greasing pan
  • [q:3/4] cup coconut flour
  • Pinch salt
  • 1 (13.5 oz) can full-fat coconut milk
  • 4 large eggs
  • [q:1/2] cup pure maple syrup
  • 1 Tbsp pure vanilla extract, optional
  • 2 cups fresh blackberries
Directions
  1. Preheat oven to 350°. Grease a glass pie pan with coconut oil.
  2. Sift together coconut flour and salt in a small bowl.
  3. In a large bowl, whisk together coconut milk, eggs, maple syrup, and vanilla, if using.
  4. Whisk dry ingredients into wet until a smooth batter is formed. Pour batter into greased pan. Sprinkle blackberries over surface of batter.
  5. Bake for 45 minutes. Allow clafoutis to cool slightly before serving.
Nutrition Info
256 Calories, 6 g Protein, 25 g Carbohydrates, 6 g Fiber, 16 g Total fat (13 g sat), 80 mg Sodium, [nutrition:2] Vitamin B2 (riboflavin), [nutrition:1] Vitamin C, Iron, Magnesium, Phosphorus

Individual Lemon Cheesecakes with Fresh Berries

Individual Lemon Cheesecakes with Fresh Berries
Prep Time
60 min prep time, 3 hours chill time
Number of Servings
14
Ingredients

Crust:

  • 2 cups graham cracker crumb
  • 5 Tbsp coconut oil, melted, plus extra for greasing pan
  • 2 Tbsp maple syrup
  • [q:1/8] tsp salt

Cheesecake:

  • 6 oz cream cheese, softened
  • [q:1 1/3] cups plain whole-milk Greek yogurt
  • [q:2/3] cups maple syrup
  • 2 large eggs
  • [q:2 1/2] Tbsp cornstarch
  • 2 tsp lemon zest
  • [q:2 1/2] Tbsp lemon juice
  • 1 tsp vanilla extract
  • [q:1/8] tsp salt
  • Fresh berries, for garnishing
Directions
  1. Preheat oven to 350°.
  2. Using the extra coconut oil, grease a 12-cup standard-size muffin tin as well as 2 additional cups from another standard-size tin — for a total of 14 cups. Cut 14 strips of parchment paper: Each strip should measure 2 inches by [q:6 1/2] inches. Place 1 strip inside each muffin cup, making sure ends of strip are on either side of cup for easy removal of cheesecakes.
  3. Make Crust: In the bowl of a food processor, pulse graham cracker crumbs, the 5 tablespoons of melted coconut oil, the maple syrup, and salt until well blended. Using your fingers, press approximately 2 tablespoons of crust mixture into an even layer into bottom of each muffin cup. Bake for 5 minutes, or until crust edges are lightly golden. Reduce oven temperature to 325°.
  4. Make Cheesecake: Clean food processor bowl. Process cream cheese, yogurt, maple syrup, and eggs until well combined. Add cornstarch, lemon zest, lemon juice, vanilla, and salt. Process until smooth, about 1 minute.
  5. Place about [q:1/3] cup of cheesecake filling over crust in each muffin cup. Bake for 30 to 40 minutes, until filling edges are set but center still jiggles slightly.
  6. Cool cheesecakes in muffin tins for 45 minutes. Transfer tins to refrigerator and chill for at least 3 hours. Before serving, carefully run a knife around edge of each muffin cup. Pull up on both ends of parchment strips to remove each cheesecake. Top with fresh berries. Serve.
Nutrition Info
Per serving (1 cheesecake): 221 Calories, 4 g Protein, 24 g Carbohydrates, 12 g Total fat (8 g sat), 165 mg Sodium, [nutrition:1] Vitamin B2 (riboflavin)

Nutrition to Fight Inflammation

Nutrition to Fight Inflammation
Jes Gallagher
a woman climbing to the summit on a sunny day

Chronic inflammation contributes to conditions such as diabetes, arthritis, cancer, depression, heart disease and Alzheimer’s disease.

What Causes Inflammation?

Acute Inflammation

While inflammation is a sign of damage, it’s also the body’s natural defense mechanism. When we’re injured, white blood cells rush to the area and release a chemical that stimulates blood flow to begin the healing process. This is why an injury swells and becomes hot to the touch. That’s the positive work of inflammation.

“When you train hard you’re always going to get a certain amount of micro-trauma in the muscles and connective tissues that’s absolutely necessary to bring out the body’s repair mechanisms,” said cardiologist and avid runner Robert Liao, MD. “This type of inflammation is acute, or temporary, and can be remedied with nutrients that help clear our system of free radicals and repair oxidative damage.”

Chronic Inflammation

Chronic inflammation is a different story. It occurs when our adrenal glands elevate our levels of cortisol—a steroidal hormone that’s released when the body is under stress.

“Our bodies are not designed to handle elevated cortisol levels over long periods of time,” said Keri Claiborne Boyle, a former nationally ranked triathlete and certified coach of USA Triathlon. “It suppresses the immune system, decreases bone formation, and makes our bodies work overtime.”

Your Diet Affects Inflammation: Eat Right!

We’ve begun to realize that chronic inflammation can be reduced through diet. “Wheat, sugar, red meat, and dairy are all inflammatories,” explained certified health coach Liz Keller. “When our body is inflamed it can show up as joint pain, digestive issues, asthma, even poor oral health.”

Eating the right nutrients, especially those that specifically target inflammation, can help both acute and chronic cases.

Natural Anti-Inflammatory Foods

  • Curcumin

    “Curcumin is a natural antioxidant,” Keller said. “It’s the primary active ingredient in turmeric, which is considered a ‘power spice’ because it promotes healing.” Prominent in Indian foods, this bright orange spice has potent anti-inflammatory effects.

    Dr. Liao said that he began taking turmeric “to reduce soreness after running, and it worked so well, I no longer needed ibuprofen.”

  • Omega-3 Fatty Acids

    EPA, DHA, and ALA help ward off inflammation by reducing exercise-induced muscle damage and delayed-onset muscle soreness. EPA and DHA are abundant in coldwater fish like salmon, tuna, and mackerel, while ALA is found in walnuts, flaxseeds, and some other plants.

    “Fish oil plays a huge role in my daily supplementation as an athlete,” said coach and marathoner Sabrina Wieser. “A high dose of fish oil capsules (especially after races or harder workouts) helps me decrease inflammation, enhance protein utilization, and reduce recovery times.”

  • Ginger

    This tasty herb has been shown to have strong anti-inflammation properties. Add it to foods, savor it in tea, or try it in its many supplement forms.

  • Berries

    Blackberries, blueberries, strawberries, and others are packed with antioxidants that help clear inflammation-causing free radicals from the body. “All berries are anti-inflammatories, but the darker the berry the more healing power it has,” Keller said. Though they aren’t technically berries, tart cherries and their juice have also been shown to have strong anti-inflammatory effects.

Stress Affects Inflammation: Relax!

While we all have stress in our lives, minimizing it can help reduce chronic inflammation. Icing, massage, soft-tissue work, and stretching are great for sore muscles, but you need to take a whole-body approach to address chronic inflammation. Even making small changes—like breathing deeply to slow your heart rate in high-pressure situations—can help. Make a conscious effort to meditate or practice yoga, or take the time to do relaxing, low-stress activities.

“If you’re worried about vascular inflammation, you can have your hs-CRP [highly sensitive C-reactive protein] levels checked,” Dr. Liao said. “If it’s not abnormally elevated, spending hundreds of dollars on supplements may not be a good use of your money.” But choosing to eat fish a couple of times a week, indulging in Indian food regularly, and taking a yoga class just may be.

Sources

Anti-oxidative and Anti-inflammatroy Effects of Ginger in Health and Physical Activity ...” by N.S. Mashhadi et al., Int J Prev Med, 4/13

“Everything You Need to Know About Inflammation” by Christian Nordqvist, www.MedicalNewsToday.com, 11/24/17

“The Facts on Omega-3 Fatty Acids,” www.WebMD.com, 8/17

“Foods That Fight Inflammation,” Harvard Women’s Health Watch, 8/13/17

“Key Supplements for Runners” www.RunningBrina.com, 1/14/18

Personal communication: Keri Boyle, Liz Keller, Robert Liao, Sabrina Wieser, 1/18

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Contributor
Patty Lenz Bovie
Tags
inflammation
curcumin
omega 3
omegas / fatty acids
ginger
berries
antioxidants

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Mixed Berry Goat Milk Yogurt Pops

Mixed Berry Goat Milk Yogurt Pops
Prep Time
5 minutes (Freeze Time: 6 hours)
Number of Servings
6 full-size ice pops (adjust recipe for smaller molds)
Ingredients
  • 12 oz (3 x 4oz pouches) KABRITA Goat Milk Yogurt & Fruit – Mixed Berry flavor
  • 12 oz fresh or frozen mixed berries (such as strawberries, blueberries and raspberries)
  • 4 oz water
  • Ice Pop molds of your choice
Directions
  1. Blend all ingredients until smooth.
  2. Fill ice pop molds with blended mixture.
  3. Freeze for at least 6 hours.
  4. When ready to serve, run molds under warm water for 15 seconds and ice pops should slide out easily.
  5. Serve and enjoy!
Nutrition Info
Per serving (1 pop): 65 Calories, 1.3 g Protein, 14 g Carbohydrates, 0.75 g Fat (0 g sat), 10 mg Sodium, [nutrition:2] Vitamin C, [nutrition:1] Vitamin D, [nutrition:1] Vitamin E

Wild Berry Popcorn Balls

Wild Berry Popcorn Balls
Prep Time
Prep: 15 minutes, Cook: 12 minutes
Number of Servings
12
Ingredients
Directions
  1. Heat oil in a large pot and pop corn according to package directions.
  2. Place popped corn in a large mixing bowl. Add the snack mixes.
  3. Place the barley malt and maple syrup in a saucepan and bring to a boil.
  4. Reduce the flame to medium-low and simmer, stirring frequently for 5 to 7 minutes.
  5. Pour the hot syrup over the popped corn mixture. Mix thoroughly until all popcorn mixture is completely coated with syrup.
  6. Pour 1 cup cold water into a small bowl. Lightly moisten your hands with the cold water.
  7. Take a handful of the popcorn mixture and form it into a ball while packing firmly with you hands, just like you would if making a snowball.
  8. Repeat the above steps, making sure to moisten your hands before making each ball.
  9. Wrap the balls in wax paper or baking paper, or place in a covered container and freeze until the syrup hardens.
Nutrition Info
226 calories, 18 g fat (52% calories from fat), 5 g protein, 30 g carbohydrate, 4 g fiber, 0 mg cholesterol, 106 mg sodium

Frozen Yogurt Bites

Frozen Yogurt Bites
Prep Time
10 minutes, plus 1 to 2 hours freeze
Number of Servings
12 mini-bites
Ingredients
Directions
  1. Place mini muffin liners into the muffin pan. Scoop about 1 tablespoon of granola into each muffin cup.
  2. Spoon yogurt into mini muffin cups until they are about [q:3/4] full. You will fill approximately six mini muffin cups with each 4 oz cup of yogurt.
  3. Add fresh fruit to the top of each mini yogurt bite.
  4. Freeze yogurt bites for approximately 1 to 3 hours.
Nutrition Info
With 1 pint strawberries: 58 Calories, 2 g Protein, 0 mg Cholesterol, 10 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 2 g Fiber, 2 g Total fat (0 g sat), 14 mg Sodium, [nut:2] Vitamin C
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