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’Tis the season: Blueberry Cucumber Salsa a superfood summer treat

From our experts: Jessi Holden, MS, RDN, CSOWM, is a registered dietitian at Mary Free Bed. In this blog, she shares how healthy food choices contribute to a healthy lifestyle.

It’s blueberry season! Now is the best time of year to get fresh, locally grown blueberries – a fruity superfood we love.

Did you know:

  • One cup of blueberries provides four grams of fiber, which puts you on your way to the recommended 25-30 grams of fiber per day
  • One cup is a high source of vitamin C, which can help keep your immune system operating efficiently and effectively
  • Blueberries are abundant in the antioxidant anthocyanin, which protects your body against free radicals. (Free radicals are unstable molecules that can damage your body’s cells and contribute to the development of diseases, such as cancer.)

It’s not surprising that most of us don’t eat enough fruits and vegetables. Sometimes it’s because we’re picky, sometimes we just don’t know how to prepare them. I’m all about making nutrition livable and doable, so it’s important to me to provide resources and recipes that are simple, healthy and budget-friendly to make healthy living accessible to everyone.

So, here’s my very own recipe for Berry Cucumber Salsa, which takes your classic salsa and flips it. A blend of sweet and spice (and everything nice), this salsa will have you saying, “more please!” It’s great with pita chips (both regular and cinnamon) or as a topping on fish tacos.

Blueberry Cucumber Salsa

  • 1 cup blueberries
  • 1 cup strawberries
  • 1 medium cucumber
  • 1 jalapeno (for extra heat, use the whole pepper)
  • 3 green onions
  • ¼ tsp. salt
  • Pita chips for serving

Directions (see video below):
Chop all ingredients into bite-sized pieces. Mix together, and add the salt. For a smoother salsa, add all ingredients to a food processor and pulse until desired consistency is achieved. Serve cold.

Makes about 6 ½-cup servings: 30 calories per serving; 6.8 grams carbohydrates; 0 grams of fat; 0.7 grams of protein; 24% vitamin C

If you’re not a fan of salsa, you can always add blueberries to oatmeal, yogurt and fruit salads, too!

Want to learn more healthy habits? We offer Outpatient Nutrition Services, which include one-on-one sessions with experts who can help you to meet your wellness goals. We also offer a comprehensive Weight Management Program; new classes begin soon. For more information or to sign up, call 616.840.8908 or email MFBWeightManagement@maryfreebed.com .

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