Spinach pasta with basil and feta.
Lisa M Baragiola

Colorful Berries for Better Health


It’s National Nutrition Month and I’m obsessed with berries.  I love their beautiful bright color, flavor, versatility, and nutrient value. Berries suggest warmer weather, outdoor fun, and bright happy faces. Colorful berries are a great choice for something naturally sweet that’s loaded with good nutrients and health benefits. This blog will feature blueberries, strawberries, raspberries, and blackberries. Try one or try them all here, you won’t be disappointed.


Blueberries are part of the heather family and are related to cranberries. They’re low in calories and high in fiber. One cup provides 3.6 grams of fiber. Blueberries contain vitamins C, K, and manganese. They’re also high in antioxidants and may boost heart, brain and numerous other aspects of health. Blueberries make a great snack, smoothie, or addition to yogurt and more.


The garden strawberry is a hybrid species of the genus Fragaria. It’s a low-calorie fruit that provides vitamin C and manganese. Strawberries are rich in antioxidants and may benefit heart health and reduce cancer risk. They’re popular in jellies, jams, as a snack, and who doesn’t love strawberry short cake? If you ever get the chance, take a stroll through a strawberry patch.


Raspberries are in the rose family. They’re also low in calories and high in fiber. One cup contains 8 grams of fiber and provides more than half the RDI for vitamin C.  They possess antioxidants that may reduce the risk of certain diseases. Fresh raspberries have a short shelf life, so eat them within a day or two. I love them as a snack, but they’re also a tasty addition to cereal, pancakes, etc.


Blackberries are also in the rose family, related to raspberries. Another low-calorie fruit packed with fiber, 8 grams per cup. Blackberries provide vitamins C, K and manganese. Their potent antioxidants may improve brain health and support oral health. Blackberries are made into jellies, jams, and one of my favorites, blackberry cobbler.

Did you know?

All these berries have so much in common? The great thing is although they may be seasonal, you can usually find them in the frozen section.  Berries aren’t just for baked goods anymore. Nothing dresses up a salad more than fresh colorful berries.  Make these delectable fruits part of your eating plan. To start, try this Mixed Berry and Lemon Goat Cheese Galette recipe.

Mixed Berry and Lemon Goat Cheese Galette

Ken Foland, Executive Chef, Events by FSC
French Pastry Topped with Berry Salad
Prep Time 20 mins
Total Time 1 hr 30 mins
Course Side Dish
Servings 4


  • 4 oz unsalted butter, diced
  • 9.5 oz flour
  • 1 pinch kosher salt
  • 3.5 oz ice water
  • 8 oz goat cheese
  • 1 each small lemon, zested
  • 1 each medium whole egg- whites/yolks separated
  • 1 pinch kosher salt/black pepper
  • 1/2 pint blackberries
  • 1/2 pint raspberries
  • 1/2 pint blueberries
  • 1 lb strawberries
  • 5 oz organic girl arugula
  • 1 oz white balsamic vinegar
  • 1 oz extra virgin olive oil


  • Pre-heat oven to 375 degrees F.

Pie Dough

  • Mix flour with salt, add diced butter. Cut butter into flour until pea sized balls form.
  • Add water and mix until the dough comes together.
  • Working quickly, fold dough on one another until all flour is used. Add more water, a little at a time if needed.
  • Wrap and refrigerate for 30 minutes.


  • Mix goat cheese with lemon zest, salt and pepper until smooth.
  • Add egg yolk and mix well.


  • Dust work surface with flour.
  • Remove dough from the fridge and using a rolling pin, roll the dough out into a rough circle, about a 1/4" inch thick.
  • Brush the outer edge with egg white and place goat cheese mix in the center, smoothing out.
  • Pleat the edges of the dough making sure to fold over top of the goat cheese mixture.
  • Brush the top of the dough with more egg white.
  • Bake on a sheet pan for 15-20 minutes or until golden brown.


To Serve: Toss mixed berries with some arugula, dress with olive oil and balsamic vinegar. Place salad on galette and serve. 


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