Red, white and blue berry-filled recipes that are patriotic and rich in antioxidants

Berries are in season, and it’s the month that celebrates all things red white and blue! Tara Rochford, registered dietitian nutritionist and healthy living blogger joined us today with some of her favorite antioxidant-rich red, white and blue recipes.

Berry Greek Yogurt Popsicles

Ingredients:

• 1 banana
• ½ cup unsweetened coconut milk
• 1 cup plain Greek yogurt
• 2 tablespoons maple syrup
• 2 tablespoons chia seeds
• 1 cup blueberries, sliced strawberries or any other fruit you like

Directions:

1. In a blender, combine the banana, coconut milk, Greek yogurt, chia seeds and maple syrup.
2. Add about 1 tablespoon of the blueberries and sliced strawberries to each popsicle mold.
3. Distribute the banana yogurt mixture into the molds.
4. Add popsicle sticks to the molds and freeze for at least 4 hours.

Berry Nutrition Fun Facts:

• Raspberries contain the most fiber out of any berry at 8g of fiber per cup.
• Berries are some of the richest sources of antioxidants in our diet.
• Antioxidants may reduce inflammation and the risk of chronic diseases.
• Strawberries contain a high amount of vitamin C.

Red and Blue Berry Fruit Salsa

Ingredients:

• ⅓ cup fresh strawberries, cut in quarters
• ⅓ cup fresh raspberries
• ⅓ cup fresh blueberries
• ¼ cup red bell pepper, finely chopped
• 1 jalapeno, deseeded and chopped (you can add more or less depending on how much spice you like)
• 1 tablespoon fresh lime juice
• 1 tablespoon olive oil
• Salt and pepper to taste

Directions:

1. Combine all ingredients in a large bowl and stir to combine.
2. Serve right away or store in the fridge before serving

You can find these recipes and more from Tara at:

Tararochfordnutrition.com, Tara Rochford Nutrition on Facebook, @TaraRochford on Instagram and Tara Rochford Nutrition on Pintererst.