Companion PDF to Video Published May 15, 2018

BERRIES ON THE EAT TO LIVE DIET

Berries like blueberries, strawberries, blackberries and raspberries, etc...but also includes kiwis,
pomegranates, currants, and grapes

Berries are great for:

● Heart health
● Weight loss
● Cancer
● Eye health
● Lower diabetes risk
● Oral health
● Reduce inflammation
● Brain health
● Intestinal health

FAQs
Q: How much should I eat per day?
A: Aim to eat 1 cup per day.

Q: Are frozen berries ok?

A: Yes! Frozen is great: there is very little nutrient loss from freezing berries since they are flash
frozen right after picking.

Q: Should I get organic or conventional?

A: Organic is always best. But if you have to choose, always get organic fresh, and conventional
frozen if necessary.

Q: Should I use berry supplements?

A: Whole, fresh berries are always going to be best, then ground freeze-dried, and finally the
isolated single nutrients such as resveratrol are not as good of a choice.
 5 GREAT NEW BERRY RECIPES
Try incorporating all of these recipes in the next 2 weeks
to put berries in your regular rotation!

SMOOTHIE Power Berry Smoothie

BREAKFAST Simple Berry Soaked Oatmeal

SALAD Kale and Blueberry Salad

DESSERT Banana Blueberry Nice Cream

DESSERT Simple Cocoa Raspberries

OATMEAL Get the Oatmeal Breakfast Bootcamp here​, 9+ berry recipes inside!

Power Berry Smoothie

1-2 servings
INGREDIENTS
2-3 cups water
2 medjool dates, pitted
1 frozen banana
½ cup frozen blueberries
½ cup frozen blackberries
½ cup frozen raspberries
½ cup frozen pineapple
1 tablespoon ground flaxseed
5 ounces fresh spinach or romaine lettuce (2 very large handfuls)
5 ice cubes, if desired

DIRECTIONS
Place all ingredients into a high-powered blender and blend until smooth. Note that if you use a
regular blender, the dates won't get blended smooth. Try soaking them in the almond milk for an
hour or so before blending with a regular blender.
Simple Berry Soaked Oatmeal
Serves: 1
INGREDIENTS
¼ cup rolled oats (uncooked)
1 teaspoon ground flaxseed
1 teaspoon chia seeds
1 teaspoon hemp seeds
4 walnuts, chopped
1 cup blueberries (frozen or fresh)
½ cup sliced strawberries
¾ cup unsweetened almond milk (to taste)

DIRECTIONS
In a cereal bowl, add all ingredients, stir to combine and soak for 15 minutes. Eat the mixture
with the oats raw but softened. Yummy!

Kale Orange Blueberry Salad

Serves 2-4 servings
INGREDIENTS
1 bunch lacinato kale, stems removed, chopped or broken into pieces (1 inch square-ish)
1 pint fresh blueberries
1 navel orange, ​segmented​ and chopped
¼ cup sliced almonds
¼ cup dried cranberries or dried cherries

DIRECTIONS
In a large bowl, add the kale and squeeze and massage with your hands for about 4-5 minutes
until the kale is broken down in size and texture. (​This post shows how to do it.​)

Add the rest of the ingredients and toss to combine well.

Banana Blueberry Nice Cream
Serves 2
INGREDIENTS
2 frozen bananas
1 pint blueberries (fresh or frozen)
¼-½ cup almond milk (depending on your blender)

DIRECTIONS
If using a regular blender, add all ingredients and
pulse on high until mixture is a creamy consistency,
adding more almond milk and shaking or stirring the
contents until well blended.

If using a high-speed blender, add ingredients and add ¼ cup almond milk or less, just to get it
moving. Start off on low setting, and gradually increase speed using tamper when necessary to
keep moving ingredients until they are well blended.

Simple Cocoa Raspberries

Serves 1
INGREDIENTS
½ pint fresh raspberries, rinsed but still wet/damp
1 teaspoon raw cacao powder

DIRECTIONS
In a cereal bowl, add the wet raspberries and dust with cacao powder so it sticks. Enjoy!