THE NUTRIENTS

Blackberries are rich in vitamin C and E, potassium, phosphorus, iron, calcium and magnesium.

Blueberries are good for the immune system and are anti-bacterial and antiviral as well as being high in chromium, vitamin C and potassium.

Strawberries are effective against rheumatism and arthritis and are a mild tonic for the liver. They are high in calcium, vitamin C, vitamin A, potassium, and iron.

Apples are high in vitamin C, vitamin A and a significant amount of fibre which can help prevent absorption of LDL (bad) cholesterol. They are a good source of B-complex vitamins such as vitamin B2, vitamin B1, and vitamin B6.  Other minerals in apples include iron, copper, zinc, phosphorus, calcium, and potassium, which are important components in helping to control heart rate and blood pressure.

Raspberries are an excellent source of vitamin C, manganese, and dietary fibre. They are a very good source of copper and a good source of vitamin K, pantothenic acid, biotin, vitamin E, magnesium, folate, omega-3 fatty acids, and potassium.

Pineapple is an excellent source of vitamin C and manganese. It is also a very good source of copper and a good source of vitamin B1, vitamin B6, dietary fibre, folate, and pantothenic acid.

Cranberries are a very good source of vitamin C, dietary fibre, and manganese, as well as a good source of vitamin E, vitamin K, copper, and pantothenic acid.

 

THE RECIPES

Berry Juice:  Core one apple. Juice 2 cups of strawberries, 2 cups of blueberries, the apple and 1 and a ½ cup of raspberries.

Pineapple and Cranberry Juice:  Core one apple and ½ pineapple.  Remove the rind from the pineapple.  Juice ½ cup of cranberries, pineapple and apple.

Berry and Leafy Greens: Add 2 handfuls of spinach and 3 large kale leaves followed by one cucumber. Add two cups of fresh strawberries and blackberries.

Berry Smoothie:  Mix 1 small banana, 1 teaspoon honey, ½ cup of blueberries, 1 tablespoon of lemon juice, ½ cup of milk, ¼ cup of cranberries and ½ cup of pomegranate juice in a blender.

Apple Fizz Pop:  Mix together 1 cup chilled fresh apple juice, 1 cup chilled soda, ¼ cup finely unpeeled and chopped apples, 1 tablespoon of chopped mint and 1 teaspoon honey.

Berry and Pineapple Smoothie:  Blend together 1 cup of low-fat vanilla yoghurt, 1 cup of blueberries, ½ cup of orange juice, 1 cup of strawberries and ½ cup of pineapple juice.

Blueberry and Pineapple Juice:  Put two handfuls of blueberries into the juicer followed by half a pineapple chopped into chunks.

Exotic Berry Juice: Juice one apple and ¼ peeled lemon along with 3 large kale leaves and 3 celery stalks.  Add 3 strawberries and 1 cup of blackberries.  Add 1 cucumber.  Add ¼ cup of pomegranate juice.