Berry'licious and always nutritious: they may be small, but berries can have a big impact on your health - Recipe

Vibrant Life, May-June, 2002 by Georgia E. Hodgkin, Deborrah Wilson

MANGO STRAWBERRY SALAD

2 cups strawberries
2 cups mango
1/4 cup walnuts, chopped
1/4 cup pine nuts
1 T. orange juice
1 T. lemon juice

Toss all ingredients together in a medium-sized bowl. Serves: 8. Calories per serving: 93; protein: 2.3 grams; carbohydrate: 14 grams; fat: 4 grams; fiber: 2.3 grams; cholesterol: 0 milligrams.

SUMMER BERRY PUDDING

4 cups fresh blueberries, rinsed
1/4 cup sugar
1/2 t. vanilla
1 cup fresh raspberries, rinsed
1 cup sliced fresh strawberries,
  rinsed
10 sliced whole-wheat sandwich
  bread (crusts removed)
2 T. soft margarine

Combine blueberries and sugar in a large saucepan. Boil gently, stirring frequently for approximately 10 minutes. Remove from heat and add vanilla. In a bowl, stir raspberries and strawberries; crush slightly. Line a large bowl with plastic wrap, leaving a 6-inch overhang. Lightly spread one side of each slice of bread with margarine. Arrange bread (spread side in) over bottom and sides of bowl, cutting bread to fit. Spoon raspberry-strawberry mixture into the bread-lined bowl; smooth top. Cover with a layer of bread, again cutting bread to fit. Add blueberry mixture, and cover with another layer of bread. Wrap plastic over pudding. Top with a plate slightly smaller than the bowl, and weigh it down with a 1-pound can or bag of beans or rice. Refrigerate for at least 10 hours, but no longer than 48. To serve, invert pudding onto a serving plate; remove bowl and plastic wrap. Serve sliced; garnish with berries. Serves: 8. Calories per serving: 185; protein: 3 grams; carbohydrate: 35 grams; fat: 4 grams; fiber: 4 grams; cholesterol: 0 milligrams.

CRANBERRY SALSA

1 cup chopped tomatoes
1 cup cranberries
1/2 cup chopped apple
1/3 cup minced onion
1/4 cup diced orange
2 T. minced jalapeno pepper
2 cloves garlic, minced
1/2 t. salt

Place all ingredients in a food processor; process until smooth. Serve with your choice of chips, crackers, or melba toast. Yield: 3 cups. Calories per 1/3 cup: 20; protein: 1 gram; carbohydrate: 5 grams; fat: 0 grams; fiber: 1 gram; cholesterol: 0 milligrams.

MUESLI

4 1/2 cups rolled oats
1/2 cup toasted wheat germ
1/2 cup wheat bran
1/2 cup oat bran
1 cup raisins
1/2 cup chopped walnuts
1/4 cup brown sugar
1/4 cup raw sunflower seeds
1 cup dried or fresh berries

In a large mixing bowl, combine all ingredients except berries, if fresh. Mix well. Store in an airtight container. Add fresh berries just before serving. Yield: 8 cups (16 servings). Calories per serving: 270; protein: 11 grams; carbohydrate: 8 grams; fat: 7 grams; fiber: 7 grams; cholesterol: 0 milligrams.

TROPICAL APRICOT SALAD

2 cups fresh apricots, pitted and
  sliced
2 cups fresh strawberries,
  halved
1 cup kiwi fruits, pared and sliced
2 T. apricot nectar
1 T. lemon juice
1/4 cup coconut flakes, lightly
  toasted
1 T. fresh mint

In a large bowl, combine all ingredients; toss. Serve chilled. Serves: 5. Calories per serving: 108; protein: 2 grams; carbohydrate: 20 grams; fat: 2 grams; fiber: 5 grams; cholesterol: 0 milligrams.