5 Easy Ways to Eat Berries Everyday

New research shows that berries are essential to promoting good health and may even reduce your risk of heart disease and cancer.

GRAINS

Incorporate blueberries or raspberries into a chilled grain salad made with faro, quinoa or bulgur

Sprinkle raspberries or blueberries over cream of wheat or oatmeal

Mix your favorite berries into pancake batter or mash them up for a home-style waffle topping

Incorporate blackberries or strawberries into muffin or quick-bread batter

Mix berries with steel-cut granola, Greek yogurt and a drizzle of molasses

Add berries to chilled, short-cut pasta such shells, bowties or corkscrew for a unique twist on macaroni salad

Must-try recipe: Quinoa Pilaf with Raspberries

PROTEIN

Fold berries into an omelet for an unexpected yet delicious surprise

Cook chicken with strawberries or blackberries and a drizzle of balsamic vinegar

Mash blueberries into a turkey burger or meatloaf

Add blueberries or strawberries to shrimp or fish tacos

Create a raspberry-chili mayo to spread on cod, sea bass or halibut

Cook pork medallions with apples, blackberries, honey and red wine

Must-try recipe: Pork Ribs with Blackberry Chipotle Glaze

VEGETABLES

For a delicious surprise, add blueberries to cole slaw

Top mixed greens with blackberries, feta cheese and candied pecans

Blend strawberries into a yogurt-based salad dressing

Purée raspberries and mix them into mashed sweet potatoes

Toss cooked green beans with toasted almonds and sliced strawberries

Garnish roasted vegetables with blueberries or raspberries

Must-try recipe: Blueberry and Corn Succotash

FRUIT

Make a chilled, mixed-berry gazpacho

Create a berry "salad" with blueberries, chopped jicama, mint and lime

Enjoy strawberries with a drizzle of Tupelo honey and a dusting of cinnamon

Incorporate berries into homemade snack bars or oatmeal cookies

Whip up a sorbet with fresh raspberries

Serve blackberries with a splash of orange cordial and a dollop of whipped cream

Must-try recipe: Spicy Summer Fruit Salad

DAIRY

Blend your favorite berries with low-fat yogurt, crushed ice and a dash of vanilla

Stir strawberries and honey into plain yogurt for a juicy burst of flavor

Whip up a broccoli-blueberry smoothie with Greek yogurt and cranberry juice

Whirl assorted berries with baby carrots, low-fat soy milk, crushed ice and apple juice

Top rice pudding with blackberries, whipped topping and wheat germ

Incorporate raspberries into frozen yogurt pops

Must-try recipe: Sporty Strawberry Almond Smoothie