Biting Into the Fruits of Summer

Summer is in full swing and nothing says summer better than all of the beautiful summer fruit you can now find at your neighborhood supermarket or farmer's market. Strawberries, raspberries, blueberries, cherries, peaches, plums, mangoes, pineapple, pluots (apricot-plum hybrid), apricots, and nectarines are dominating the produce stands.

Not only are these fruits absolutely delicious, but they are so good for you, too. Fruits are full of immune-boosting vitamins, minerals, and antioxidants, like vitamin C, potassium, manganese, beta-carotene, anthyocyanins, and flavanols, and a great source of heart-healthy fiber. A diet rich in fruits and vegetables have repeatedly been shown to reduce risk of heart disease, cancer, diabetes, and obesity.

How to enjoy

One of the easiest ways to enjoy these fruits is to just wash them and eat them as a snack. But you can also fold them into your cereal (cold or hot) or yogurt, blend them into a smoothie, chop them into your favorite salsa, add them to your salad, or include them in your favorite gazpacho soup recipe. Of course, no meal would be complete without dessert. And with the upcoming 4th of July holiday, your dessert should proudly boast the colors of the American flag. Try this dessert recipe that is not only nutritious and delicious, but patriotic as well. Strawberries, raspberries, and blueberries are full of vitamins, minerals, antioxidants, phytochemicals, and fiber that protects your heart, reduces your risk of diabetes and cancer, and decreases inflammation in the body. The Greek yogurt is a great source of protein and the tartness is a nice contrast to the sweet berries. Enjoy Red, White, and Blue Mini Tarts!

RED, WHITE, AND BLUE MINI TARTS

• 24 mini square won ton wrappers (have extra on hand in case you tear some)
• 1 (8 oz.) container nonfat plain Greek yogurt
• zest of 1 lemon
• 1/2 cup strawberry all-fruit preserves
• 1 cup organic raspberries
• 1 cup organic blueberries
• 1 cup organic strawberries
• fresh mint for garnish

1. To prepare the tart shells: take a muffin tin and line each of the muffin spaces with 2 wonton wrappers. Place one wrapper in the muffin tin and then place the other one on top but rotated 90 degrees from the first one. This way you'll have a tart shell with pretty edges. Place in a 350 degree oven for 5 minutes or until lightly golden and crispy. Remove from oven and allow to cool.
2. In a bowl, combine the yogurt and lemon zest.
3. In a microwave-safe bowl, place the jam. Heat in the microwave for 20-30 seconds. Remove and stir.
4. Add the berries to the melted jam and toss to coat.
5. Place the tart shells on a serving dish. Add 2-3 tbs. lemon-yogurt to the bottom of the tart shell. Top with berries. Add a small dollop of yogurt on top of berries. Garnish with a sprig of fresh mint.

For other great recipes, check out Cookinglight.com, Eatingwell.com, and EatbetterAmerica.com

Erin Macdonald is a Registered Dietitian and has been a Nutrition, Fitness, and Wellness Coach for 18 years. She has a private practice in Rancho Santa Margarita and is the founder of U Rock Girl, a web site devoted to nourishing the mind, body, and spirit.