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10-minute berry recipes

Even if you don't have time to make a full meal, you
can still work the benefits of berries into your diet with these
three fast recipes. Unlike conventional versions, ours are
low in fat and sugar, and high in nutrients.

Raspberry Vinaigrette

In a mini food processor combine
½ cup raspberries, 3 tablespoons
extra-virgin olive oil, 2 tablespoons
raspberry vinegar, 1 ½ teaspoons
Dijon mustard, ½ teaspoon honey,
¼ teaspoon salt, and 1/8 teaspoon
freshly ground pepper. Pulse 5 to
8 seconds or until just blended.
(If you don't have a mini food
processor, use a handheld blender,
or mash raspberries in a small
bowl. Place the raspberries in
a small jar and add all the other
ingredients. Shake to combine.)
Makes about 1/2 cup dressing.
Store in a covered jar in the refrigerator
for up to 3 days. Serves 8.
Per tablespoon: 56 calories, 5 g fat

Mixed Berry Tea Sangria

Brew 1 bag of black cherry-berry
herbal tea or blueberry herbal tea
with 8 ounces of boiling water for
5 minutes. Remove bag. Stir in 1
tablespoon sugar or 1 tablespoon
blueberry syrup (like Stonewall
Kitchen Wild Maine Blueberry syrup,
$12; Allow tea to cool
to room temperature. Fill a tall glass
with ice. Add ¼ cup raspberries,
¼ cup blueberries, ¼ cup sliced
strawberries. Pour tea into glass
and garnish with mint. Serves 1.
98 calories, <1 gram fat

Honey Strawberry Soup

In a medium saucepan combine
6 cups hulled and halved strawberries,
1 cup blueberry juice, and 2
tablespoons honey. Bring to a boil.
Reduce heat to low, cover, and
simmer 3 to 5 minutes or until
berries are just tender. Set aside to
cool. Remove strawberries with a
slotted spoon and place in a food
processor. Pulse 3 to 5 seconds or
until puréed. Add cooled liquid
and pulse to combine. Divide soup
into 4 bowls and top each with a
teaspoon of reduced-fat sour
cream and more sliced strawberries
if desired. Serves 4. Per ¾ cup
serving: 126 calories, <1 g fat


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