How to Eat Healthier This Summer

blueberryPhoto from 

If you do one thing this summer to improve your diet, have a cup of mixed fresh berries every day: blackberries, blueberries, or strawberries. They’ll help you load up on antioxidants, which may help prevent damage to tissues and reduce the risks of age-related illnesses. Blueberries and blackberries are especially rich in antioxidant.  Another berry bonus: berries are also high in fiber, which helps keep cholesterol low and may even help prevent some cancers. Also, it’ll help keep things moving nicely…you know.

We have plenty of places to get fresh blueberries around here, like Canyon Berry Farms in Claremore and Outback Farm in Pryor. After you go load up on berries, you can make this healthy treat:

Greek Yogurt with Warm Black and Blueberry Sauce 
2/3 cup frozen blueberries
2/3 cup frozen blackberries
1/2 cup water
1/4 cup sugar
2 Tablespoons fresh lemon juice
1 Tablespoon butter
2 cups plain 2% reduced-fat Greek Yogurt (I bet you a million dollars that vanilla yogurt tastes much better. Also ice cream. Oops, not healthy.)

Combine first 5 ingredients in a small saucepan. Bring mixture to a boil. Reduce heat to medium-low, gently boil 10 minutes or until sauce thickens. Stir in butter. Spoon 1/2 cup yogurts into each of 4 bowls; top each serving with about 1/4 cup sauce. Serve immediately. Add low-fat granola for a crunchy topping!


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