Berries Bountiful!

Susan Rossit

Updated Aug 08, 2023

Each year, beginning in late spring until the fall, nature rewards us with an array of sweet and delicious berries in an assortment of beautiful hues of yellow, orange, red, blue, and black. Found on backyard bushes, at local farmers’ markets, or growing wild in nature (if you’re fortunate to find them), summer berries are bountiful, beautiful, and delicious, with flavour and sweetness that by far surpass their transported-in counterparts of winter months!

More than just a pretty snack, berries are a nutrient powerhouse full of fibre, high in vitamins and minerals, and packed with antioxidants such as anthocyanins, resveratrol, and ellagic acid. With a sustainable and local abundance of delicious berries at our doorstep, how could these delectable gems not be a daily staple all summer long?

Perfect as a snack or wonderful in sweet treats, many berries also pair effortlessly with salads and make a fantastic guest star in savoury main dishes. In these five recipes, discover new ways to incorporate these delectable nutritional dynamos in vibrant and tasty recipes, and enjoy reaping the health benefits.

Berries Bountiful!

Susan Rossit

Susan Rossit, RHN, is a holistic nutritionist, recipe developer, and food fanatic. If she’s not in her kitchen cooking it, she’s in her garden growing it. @ahealthylatitude

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Banh MI Salad

This recipe leaves out the crusty bread that a traditional banh mi sandwich includes, but we promise you the flavour is not lacking. It hits all the Vietnamese flavour profiles you’re expecting in this classic dish, including sweet, spicy, and sour with a punch of umami. Prep ahead! This recipe is perfect made ahead and prepped for a week’s worth of lunches that will only get better with age. Take these for lunches and you’ll be the envy of the office.

Food

Butter Bean Tacos with Baked Coleslaw

These finger-licking tacos are sure to be a Friday-night favourite or staple on taco Tuesdays. Butter beans are loaded with protein and lend a perfect creamy texture to these tacos. Baking the coleslaw adds a fun twist to this classic staple accompaniment. Serving the coleslaw right from the oven will be just the crunch these tacos need. Bean there, done that? Did you know that butter beans are also known as lima beans? You’ll find these beans labelled as both at your local natural grocery store. Try adding some extra broth to this tasty bean mixture and purée for a creamy, smooth soup.

Food

Fried Quinoa

A take on traditional Chinese-style fried rice, this fried quinoa version is packed with protein and bursting with vibrant veggies. Add some extras or stick to these healthy ingredients for takeout style you won’t soon forget. Swap out pork for ground chicken or make it plant-based by choosing a meatless ground variety. Day old? Day better! Day-old grains make for better fried “rice”; using freshly cooked grains will lead to a mushier dish. If you don’t have day-old, spread freshly cooked grains out on a sheet pan and place in fridge for a few hours to cool and dry out as much as possible.

Food

Roasted Grape and Butternut Squash Flatbread

Is pizza night getting old? Ready for a new take on a family favourite? Try this delicious upgrade on typical pizza. This version, using roasted grapes and butternut squash, is bursting with flavour and satisfying pizza appeal and packed with nutritious ingredients that are less heavy than typical pizza. Invite the entire family to make personal versions for a fun family-style pizza night in. Classic combo For a classic twist on this crowd pleaser, use pears and brie in place of grapes and squash for an elevated flatbread or as an additional option.