Did you know that berries — in all their colorfully bold glory — are among the healthiest foods that you can eat? Typically low in calories and sugar and notably high in antioxidants, berries are tasty superfoods that can be your liver’s best friend.

For example, blueberries, blackberries, and raspberries have the highest antioxidant levels among commonly consumed fruits. As we have highlighted in previous ADRLF blog posts, antioxidants help defend your cells from damage caused by potentially harmful chemicals that enter your body. They are especially beneficial to your liver as it performs its function of detoxifying chemicals and breaking down fats. Eating a diet rich in antioxidants can help support the liver and its important functions. Strawberries, on the other hand, are also rich in antioxidants as well as vitamin C, folate, and other nutrients that help regular the body’s glucose level–which is also important in maintaining proper liver function.

This holiday season, take advantage of the excellent flavor and nutritional value of berries and create a sumptuous and liver-healthy feast that your loved ones will definitely thank you for — and may even request doubles! Here’s a round-up of our holiday favorites — from flavorful salads and entrees, to delicious holiday drinks.

ADRLF wishes you and yours a super Healthy & Joyful & Tasty Holiday Season!

BERRY SPINACH SALAD (from https://downshiftology.com/)

INGREDIENTS:

6 cups baby spinach

1 cup strawberries halved

1/2 cup raspberries

1/2 cup blueberries

1/3 cup goat cheese, crumbled

1/3 cup red onion, thinly sliced

1/4 cup pecans, roughly chopped

1/2 recipe Raspberry Vinaigrette

INSTRUCTIONS:

1. Add the spinach, strawberries, raspberries, blueberries, red onion, goat cheese and pecans to a large mixing bowl and toss together.
2. Serve the salad with the raspberry vinaigrette dressing.

CRISPY CHICKEN THIGHS WITH BLUEBERRY SAUCE (from https://www.blueberrycouncil.org/)

INGREDIENTS:

For the blueberry sauce:

1 cup frozen blueberries, thawed

1 tablespoon apple cider vinegar

2 tablespoons honey

3 tablespoons water (more as needed)

1/4 teaspoon kosher salt

For the crispy chicken thighs:

6 chicken thighs (skin ­on, bone ­in)

2 cups buttermilk

1 teaspoon salt

1/2 teaspoon black pepper

Pinch of cayenne pepper

2 tablespoons canola oil

1 tablespoon fresh parsley, chopped

INSTRUCTIONS:

For the blueberry sauce:

1. In a small saucepan over medium-high heat, combine blueberries, vinegar, honey, water and salt; bring to a light simmer, then lower heat to medium low.
2. Cook sauce for about 30 minutes or until it becomes thick, stirring occasionally.
3. Add more water if you find the sauce to be too thick.
4. Set aside, keeping warm until you are ready to serve.

For the crispy chicken thighs:

1. In a large bowl, combine buttermilk and chicken thighs. Cover and refrigerate for at least 4 hours or up to 12 hours.
2. Once the chicken has marinated, drain it through a colander and season with salt, black pepper, and cayenne pepper.
3. Preheat oven to 400°F.
4. In a large oven safe skillet over medium high heat, heat oil.
5. Add chicken, skin side down and sear for about 6 to 8 minutes or until the skin is crispy and brown. Flip chicken to the other side and cook for an additional 3 minutes.
6. Transfer pan to the oven.  Cook for 25 minutes or until the chicken is cooked through; after removing from the oven, let it rest for five minutes.
7. When you are ready to serve, spoon blueberry sauce over the chicken and garnish with fresh parsley.

CHOCOLATE MUG CAKE WITH RASPBERRIES (from https://www.driscolls.com/)

INGREDIENTS:

3 tablespoons almond flour

1 tablespoon sugar

2 tablespoons cocoa powder

1/4 teaspoon baking powder

1 tablespoon milk of choice

1 tablespoon avocado or coconut oil

1/2 teaspoon vanilla extract

3-4 tablespoons chocolate chips

5-6 raspberries, plus more for garnish

Confectioners’ sugar for dusting

INSTRUCTIONS:

1. Place 3 tablespoons almond flour into a large microwave-safe ceramic mug.
2. Add 1 tablespoon sugar, 2 tablespoons cocoa powder, and 1/4 teaspoon baking powder.
3. Mix thoroughly with a fork.
4. Add 1 tablespoon milk, 1 tablespoon oil, and 1/2 teaspoon vanilla extract.
5. Mix thoroughly with a fork.
6. Add 3-4 tablespoons chocolate chips and 5-6 raspberries.
7. Mix briefly. Do not over mix.
8. Microwave for 30 seconds and watch carefully to make sure cake does not overflow.
9. Microwave again for 30 seconds and watch carefully to make sure cake does not overflow.
10.   Microwave once more for 30 seconds and watch carefully to make sure        cake does not overflow.
11.   Allow cake to cool for 10 minutes.
12.   Dust cake with confectioners’ sugar.
13.   Garnish with fresh raspberries and serve immediately.

CRANBERRY CHRISTMAS MULE (from https://lisasdinnertimedish.com/)

INGREDIENTS:

2 ounces vodka (*or for a non-alcohol option, please see below)

2 ounces 100% cranberry juice (unsweetened)

ginger beer

juice from 1/4 of a lime

ice

INSTRUCTIONS:

1. Fill a glass with ice.
2. Squeeze lime juice into glass.
3. Pour vodka (or desired vodka substitute) and cranberry juice into glass.
4. Fill glass with ginger beer and gently stir.

NOTES:

If you’d like your drink to be a little sweeter, add a little honey or use cranberry juice cocktail instead of unsweetened cranberry juice.

*If you’d like a terrific mocktail, rather than a cocktail, there are several options for vodka substitutes, depending on your liking; we suggest tonic water or white grape juice.