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Help keep your colon healthy and happy with a bowlful berries, specially blueberries. Research shows that there's something in these blue beauties that seems to quell the kind of gastrointestinal (GI) tract inflammation that's associated with colon disease.

A Real Colon Cooler
Because of the positive impact that the blueberry hulls had on colon tissue in a small animal study, researchers suspect that the berries could affect colon health favorably, reducing the risk of diseases that are characterized by inflammation, such as ulcerative colitis. Inflammation-induced damage to epithelial cells lining the GI tract is a leading cause of ulcerative colitis.

Be a Pro with Berries
Interestingly, the blueberries' soothing effects seemed to be magnified by probiotics (think yogurt). So if you're a fruit-and-yogurt nut, you may be on to something. Rye bran with probiotics seemed to help calm gut inflammation as well. But here's one tried-and-true strategy for protecting your colon.

Prep time:
Servings: 2
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Ingredients

Cost per serving $4.75 view details
  • 1 C Strawberries, chopped
  • 1 C Raspberries OR JUST,
  • 2 C Blueberries
  • 1-2 C Greek nonfat-yogurt
  • 1 tsp Honey or acc. to taste
  • 1 pinch salt
  • 1 pinch black pepper powder
  • 1 1/2 tsp grated lemon/orange zest, plus 1/2 tablespoon juice
  • 1/2" piece fresh ginger, grated
  • Few twigs of fresh mint

Directions

  1. 1. In a small bowl combine yogurt, honey, pepper, salt and lemon/orange zest; whisk it & set aside.
  2. 2. Using the large holes of a box grater, grate the ginger (no need to peel) into a small bowl. Squeeze ginger through a fine-meshed sieve or strainer placed over a medium bowl to get a total of 1/2 tablespoon ginger juice. Discard pulp. To the bowl with the juice, add lemon juice; whisk to combine. Add all the berries and toss gently to coat zesty yogurt.
  3. 3. Serve in individual glass/bowls and garnish with mint sprigs and lemon or orange zest....Enjoy this as whole some breakfast or as a guilt free snack, of course chilled!!!
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Nutrition Facts

Amount Per Serving %DV
Serving Size 276g
Recipe makes 2 servings
Calories 145  
Calories from Fat 9 6%
Total Fat 1.07g 1%
Saturated Fat 0.07g 0%
Trans Fat 0.0g  
Cholesterol 0mg 0%
Sodium 80mg 3%
Potassium 312mg 9%
Total Carbs 36.01g 10%
Dietary Fiber 8.7g 29%
Sugars 23.05g 15%
Protein 2.26g 4%

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