Fresh Berry Recipes Perfect for a Summer Detox

You may wrongly think fruit sugar is added sugar. It’s not added, it was always in the fruit! Love Fresh Berries has teamed up with expert nutritionist @Rhitrition for these recipes – perfect for January when many people go on a health kick. 

Fruit is full of fibre, vitamins, minerals and water. It also has a significant chewing resistance, which means fruits can take a while to eat and can help you feel fuller. What’s more, fruit tends to be high in several vitamins and minerals that many people don’t get enough of, including vitamin C, potassium and folate. Rhitrition is encouraging everyone to eat whole fruits every day – they make brilliant snacks in between meals and with a little imagination, they make absolutely delicious healthy recipes too!  

Rhitrition has developed four nutritious fresh berry recipes, easy to make recipes using berries, one for breakfast, two lunch or dinner options and one healthy snack option.

Fresh Blackberry Tacos

Get creative with this Mexican dish using seasonal fruit and add blackberries to make a delicious salsa to pair with your tacos. Blackberries contain vitamin C and K and are high in manganese, making them a nutrition powerhouse. Opting for chickpeas as your protein makes this a delicious and suitable meal for all eaters. Not only a source of protein, but this dish will actively help increase your fibre consumption, something all too many of the UK are deficient in.

Ingredients 

• 1 tin chickpeas, drained and rinsed
• 1 red onion
• 150g blackberries
• 1 lime
• 1 tsp olive oil
• 1 tsp smoked paprika
• ½ tsp ground cumin
• ½ tsp cayenne pepper
• 20g (1 small bunch) coriander
• 100g sweetcorn
• 1 avocado, sliced
• 4-6 tortillas, depending on size

Method

1. Dice the blackberries, half the onion and half of the coriander and add to a small bowl with the juice of the lime and the olive oil. Mix well and season with salt and pepper to your taste.
2. Dice the other half of the onion and add to a frying pan over medium heat with a drizzle of olive oil. 
3. Cook for 3 minutes until softened and then add the chickpeas, corn, paprika, cumin and cayenne pepper. Season with salt and pepper.
4. Cook for another 3 minutes, until the chickpeas are golden and crisp.
5. Meanwhile, lightly toast the tortillas in a pan.
6. Serve the chickpea mixture in the tortillas, topped with a slice of avocado, a spoonful of blackberry salsa and a sprinkle of coriander. 

Blueberry Breakfast Loaf

Eating a slice or two of this loaf has to be the perfect way to start your day and add some nourishment to your morning with one of our favourite Fresh Berry recipes. Bursting with blueberries; renowned for containing high levels of nutrients yet low in calories. The main compounds in blueberries belong to a family of polyphenols antioxidants called flavonoids, said to be beneficial for health due to their anti-inflammatory nature. With the addition of oats, this recipe contributes towards your soluble fibre intake, known to be beneficial for a healthy heart and will also help to fill you up in the morning which can be helpful.  

Ingredients 

• 2 large or 3 small very ripe bananas
• 150g fresh Chilean blueberries
• 200g buckwheat flour
• 50g oats
• 1 tsp cinnamon
• 4 tbsp coconut oil, melted 
• 2 eggs or 2 flax eggs
• 4 tbsp honey or maple syrup
• 2 tbsp almond milk
• 1 tsp vanilla extract
• 1 1/2 tsp baking powder
• ½ tsp baking soda 

Method

1. Preheat the oven to 180c. Grease a loaf tin with coconut oil.
2. In a large bowl, mash the bananas. Whisk in the eggs, milk, vanilla, melted coconut oil and honey.
3. In another bowl, mix together the flour, oats, cinnamon, baking soda and baking powder.
4. Fold the dry ingredients in to the wet and mix well. Stir through the blueberries.
5. Pour into the tin and spread out evenly. Sprinkle the top with oats.
6. Bake for 45 minutes. Allow to cool in the tin for 10 minutes before turning out and cooling on a rack.
7. Serve a slice warm with a spread of your favourite nut butter!

Strawberry Quinoa Salad

Fruit is often forgotten when you think of savoury meals, but it can be a delicious way to sweeten your main course, balance flavours and incorporate variety to your diet, all of which may help with your nutrition. Pairing the strawberry salad with quinoa offers some good quality protein and is especially important for those who eat plant-based. Wholegrains typically provide fibre, B vitamins and folic acid, essential fatty acids (omega 3 fats), protein, antioxidants including vitamin E, selenium and micronutrients like copper and magnesium. The addition of almonds and avocado also ensure you are getting some healthy fats as part of this meal, which we all need more of in our diet.

Ingredients 

• 1 handful of spinach
• 90g quinoa
• 4 large strawberries, sliced
• 2 tbsp almonds
• ¼ red onion, thinly sliced
• ½ avocado, sliced 

For the dressing:

• 6 large strawberries
• 1 tbsp olive oil
• 2 tbsp white balsamic or apple cider vinegar

Method

1. Cook the quinoa according to the packet instructions.
2. Meanwhile, blend the dressing ingredients in a blender until smooth. Season with salt and pepper to taste.
3. Once the quinoa is cooked, drain it and add to a bowl with the spinach, almonds, strawberries, red onion and avocado.
4. Drizzle with the dressing and enjoy!

Berry Bark

This frozen yogurt bark studded with fresh berries is such a fun treat for kids and adults alike. Simple and nutritious, it’s a great alternative sweet dessert or a light and refreshing snack. The mixed berries offer a wonderful abundance of nutrition including vitamins, minerals, fibre and other plant nutrients such as antioxidants that help protect us. Plus the natural yoghurt may not only contain live cultures that are linked to all sorts of digestive health benefit but vitamin B12 and calcium, two specific nutrients that vegetarians often need to consume more of.

Ingredients 

• 500g plain yoghurt
• 2 tbsp granola 
• 300g mixed berries 

Method

1. Line a large baking tray with parchment paper.
2. Slice the strawberries into thin slices.
3. Pour the yoghurt on to the parchment paper and spread out with the back of the spoon into a thick layer.
4. Arrange the berries on the yoghurt and sprinkle over the granola.
5. Freeze overnight and then cut into segments with a sharp knife. 
6. Store in an airtight container in the freezer and enjoy cold!