Cancer Fighting Kitchen: Berries and a Recipe for Berry Salad with Berry Balsamic Vinaigrette


Berries have a well-earned reputation for being especially rich in powerful antioxidants. Studies show that not only does a daily indulgence in berries reduce your risk of cancer, they also can help keep eyes healthy and reduce your risk of heart disease. Strawberries are surprisingly good source of vitamin C, giving even oranges a run for their money...a cup of strawberry halves provides just as much vitamin C as does a cup of orange slices. Berries are also full of fiber and red-blue natural plant compounds called anthocyanins that may help lower blood sugar by boosting insulin production. Since strawberries have been named by the Environmental Working Group as one of the "dirty dozen" ]fruits and vegetables most likely to contain pesticide residue, buy organic when you can.

Berry Salad with Berry Balsamic Vinaigrette

For the Berry-Balsamic Vinaigrette:
1/2 cup fresh blackberries, blueberries, strawberries or raspberries
2 Tablespoons balsamic vinegar
2 Tablespoons olive oil
2 Tablespoon honey
salt and pepper

:Add all the ingredients to a food processor or blender then process or blend until smooth. Set aside (can be made ahead of time.)

For the Honey-Roasted Walnuts:
1/2 cup (raw) walnuts (could use Pecans)
1/2 Tablespoon butter
1 Tablespoon honey

Preheat oven to 350 degrees. Melt butter in a bowl then add honey and pecans. Toss to coat then spread out on a parchment paper-lined baking sheet and bake for 5-6 minutes, or until golden brown and fragrant (watch carefully so they don’t burn.) Sprinkle lightly with salt then set aside and let cool completely (can be made ahead of time.)

To Make the Salad:
1 bag spring mix lettuce or baby kale, spinach and swiss chard mix
10 oz fresh blackberries (could use blueberries, strawberries or raspberries)
3 oz string cheese (could use blue, chevre or feta cheese)

Divide lettuce between plates then top with blackberries, cheese pieces, and honey-roasted pecans. Dress with berry-balsamic vinaigrette then serve.

source: modified slightly from the recipe at Iowa Girl Eats.


  1. Goodness gracious! Your killing me here with these recipes! I tasted something along the lines at a tea party two weeks ago. Your sounds so dang good!

  2. These recipes sound delicious, Phyllis!


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