Health Library







Categories > Diet and Nutrition > Recipes

Berry good news
Berry good popsicles
No-crust strawberry pie
Berry blast smoothie


More tasty ideas
More tasty ideas

To incorporate more berries into your diet, try the following suggestions:

  • Top your salad with strawberries.
  • Add blueberries to oatmeal, cereal or yogurt.
  • Serve fresh berries with low-fat whipped cream for dessert.


Make ‘em last
Make ‘em last

To keep your berries from going bad, throw away any moldy or deformed berries as soon as you get home from the store. Don’t rinse the berries until just before you use them, and eat the overripe ones first, within 24 hours of purchase. In general, your berries should last about a week—unless you freeze them (unwashed and dry), in which case they should be good for up to a year.

Summertime is prime berry time. And unlike some other summer treats, berries are low in calories and fat and chock-full of nutrients, fiber and vitamins. Half a cup of berries has just 25 to 60 calories, depending on whether you choose strawberries, raspberries, blueberries or blackberries. To make the most of your berries, try these tasty no-bake recipes.

Berry good popsicles

  • 30 oz. light fruit-flavored yogurt
  • 1 cup strawberries

Put strawberries in a blender and mix until berries are cut into small pieces. Mix yogurt and berries together in a large bowl. Equally divide yogurt mixture in 6 paper cups. Place a popsicle stick in the middle of the yogurt. Freeze overnight. Before eating, remove paper cup. Makes 6 servings.

Per serving: 99 calories, 0 g fat, 3 mg cholesterol, 71 mg sodium, 1 g fiber, 4 g protein, 18 g carbohydrates

Recipe © 1995-2010. The Nemours Foundation/KidsHealth®. Reprinted with permission.

No-crust strawberry pie

  • 3 cups fresh strawberries
  • 1 (2.1-oz.) package sugar-free cook and serve vanilla pudding mix
  • 1 (6-oz) package sugar-free strawberry flavored gelatin
  • 2 cups water

Rinse and hull strawberries. Distribute evenly in a 10-inch pie pan. In a medium saucepan, combine pudding, gelatin and water. Stir and bring to a boil. Pour over strawberries and refrigerate for 4 to 6 hours. Before serving, top with light or low-fat frozen whipped topping, if desired. Makes 8 servings.

Per serving: 58 calories, 0.3 g fat, 0 mg cholesterol, 187 mg sodium, 2 g fiber, 1.7 g protein

*Recipe adapted from the Centers for Disease Control and Prevention’s fruitsandveggiesmatter.gov.

Berry blast smoothie

  • 2 cups blueberries
  • 2 cups raspberries
  • 2 cups strawberries
  • 2 cups blackberries
  • 1 cup 100% cran-raspberry juice
  • 1 cup low-fat blueberry yogurt
  • 2 cups ice

Place all items into blender and blend until smooth. Serve immediately. Makes 8 servings.

Per serving: 100 calories, 1 g fat (0 g saturated fat; 0 g trans fat), 0 mg cholesterol, 20 mg sodium, 6 g fiber, 2 g protein, 25 g carbohydrates

*Recipe adapted from the Centers for Disease Control and Prevention’s fruitsandveggiesmatter.gov.