Berries and summer are the perfect companions

(Photos courtesy of the Alabama Cooperative Extension)

AUBURN UNIVERSITY, Ala. –Blueberries, strawberries and raspberries, oh my! 

The summer is the peak season for most of the delicious berries we like to incorporate into many of our favorite meals. However, not only are berries tasty to eat, but they also come with several health benefits that make them the perfect companion to your summer meals. 

Berry Benefits 

Blueberries, strawberries, raspberries, cranberries, blackberries and more provide different nutrients, including an array of vitamins, fiber, calcium, potassium and folate. Additionally, these berries are also fat- and sodium-free and have tons of antioxidants for your body. 

“Berries are a great lower-calorie, sweet treat,” said Sofia Sanchez, a registered dietitian and Alabama Extension community health specialist. “For example, one cup of blueberries contains 85 calories and 114 mg potassium — a nutrient we all need more of due to its benefits for cardiovascular health.” 

Different Uses 

One of the best things about consuming a variety of berries is the many ways they can be incorporated into meals. Not only are they delicious all by themselves, but they also go well in salads, parfaits and a perfect partner with nonfat Greek yogurt. 

Berries are also the perfect road trip snack. They travel well in a cooler and could be used to enhance your water’s flavor on a hot day instead of turning to a sugary drink. Try adding these versatile fruits into your summer lineup for snacks or meals this summer. 

Favorite Recipes 

Here are some of Live Well Alabama’s favorite recipes that use a variety of berries. 

(Photos courtesy of the Alabama Cooperative Extension) 

2 cups fresh blueberries, 12 ounces 
Nonfat blueberry Greek yogurt, 12 ounces (optional flavors: vanilla, honey or strawberry) 
Wash and dry blueberries. 
Place wax paper on a baking sheet. 
Using a toothpick, dip each blueberry into the yogurt until completely coated. Place on baking sheet. 
Repeat until all blueberries are coated. 
Place baking sheet in the freezer. 
When frozen, serve or store in bags for later. 

(Photos courtesy of the Alabama Cooperative Extension) 

Sunrise English Muffins 


  • 2 whole-wheat English muffins, split 
  • 4 tablespoons plain yogurt 
  • Sprinkle of cinnamon 
  • 3/4 cup fresh strawberries, sliced 
  • 1 can diced pineapple, 8 ounces, drained 


  • Toast each English muffin half in the toaster. 
  • Spread each half with plain yogurt. 
  • Sprinkle tops with cinnamon. 
  • Top each half with strawberries and pineapple. 

For more information about the benefits of berries, or for more recipes including berries, visit