Berries of all kinds are the stars of my diet due to their fabulous flavor as well as their amazing health benefits.

From blueberries, blackberries and raspberries to strawberries and cranberries, I enjoy them as snacks, in smoothies or in salads like this Mixed Berry and Mint Salad with Raspberry Vinaigrette.

Fresh seasonal berries and mint give this vibrant salad a refreshing burst of flavor.

Adding raspberries to the homemade vinaigrette lends some natural sweetness to this otherwise sugar-free dish.

Benefits of Berries

As you probably know, berries are an excellent source of antioxidants, such as anthocyanins, ellagic acid, and resveratrol which protecting your cells and help to reduce disease.

It is important to note that certain antioxidants in berries, including anthocyanins, ellagic acid, and resveratrol, may reduce cancer risk.

They also have strong anti-inflammatory properties and may help reduce inflammation and decrease your risk of heart disease and other health problems.

Berries may help to lower LDL (bad) cholesterol levels and help protect it from becoming oxidized, which may reduce your risk of heart disease.

In addition to lowering cholesterol, berries provide other benefits for heart health, including improving the function of your arteries.

They are a also a good source of fiber, including soluble fiber.

Berries, particularly strawberries, are high in vitamin C.

With the exception of vitamin C, all berries are fairly similar in terms of their vitamin and mineral content.

Here, for example, is the nutritional profile of a 3.5-ounce (100-gram) serving of blackberries:

Calories: 43
Vitamin C: 35% of the RDI
Manganese: 32% of the RDI
Copper: 8% of the RDI
Folate: 6% of the RDI
Vitamin K1: 25% of the RDI

Seasonal Mixed Berry and Mint Salad with Raspberry Vinaigrette

Prep time: 15 minutes
Cook time: none
Serves: 4

Tip: Chill salad plates prior to preparing this recipe.

Ingredients:

¼ c. rice wine vinegar

1/3 c. fresh organic raspberries, washed

2 t. fresh organic lemon juice

½ c. extra virgin olive oil

½ t. sea salt

1 head organic Romaine lettuce, washed, stem removed, and chopped

1/3 c. fresh organic mint, chopped

1 c. fresh organic strawberries, washed, hulled, and sliced

1 c. fresh organic blackberries, washed

1/3 c. sliced almonds, toasted

Directions:

Add vinegar, raspberries, lemon juice, and olive oil to a food processor and blend until smooth.

Add salt and taste.

Adjust other flavors to achieve the desired balance and set aside.

Add lettuce, mint, strawberries, blackberries, and toasted almonds to a large bowl and gently toss to combine.

Drizzle with raspberry vinaigrette and serve immediately on chilled salad plates.

Nutritional information (per serving)*

Calories: 123
Protein: 3g
Carbohydrates: 13g
Dietary Fiber: 7g
Fat: 7.6g (1g saturated)

*Nutritional information is from HappyForks.com.

What are your favorite fruit salads?

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