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Red, white, blue —healthy and tasty too!
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Posted by editor Mon Jul 2, 2007 11:26:22 PDT
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0 responses 0 comments ‘Tis that time of year when our fancy turns to the red white and blue of our flag! We will no doubt be celebrating July 4 with hefty meals from the barbecue or kitchen. Let us end this special occasion with a dessert that is in tune with the colors of the day and will provide a delicious, nutritional boost. A variety of berries will fill that “patriotic bill” very nicely, providing the colors and fervor suited to the day.

In common usage a berry refers to a small, colorful, juicy and edible fruit with multiple seeds. We will go with this definition and not the botanical parlance that is quite a bit different. There are many varieties with slightly different nuances because of the many different hybrids. The olallieberry has an impressive lineage being a combination of a loganberry (a raspberry-blackberry cross) and a youngberry (a blackberry-dewberry cross).   

Each delectable berry is a powerhouse of nutrition being among the fruits highest in antioxidants and phytochemicals. Antioxidants are those amazing substances found in many foods that tackle the dangerous “free radical cells” that cause serious diseases. Phytochemicals are compounds including antioxidants found only in plants that provide these same benefits. Berries provide a variety of both, and studies show that to be key to good health.

All berries contain ellagic acid, the phytochemical that blocks metabolic pathways that cause cancer. Pterostilbene is found in blueberries and related to resverateol the plant compound that is found in grapes and red wine. We all know that happy tale… red wine in moderation is actually good for us. Anthocyanin is a phytochemical that gives red berries their color, and may inhibit the development of cancer.

One cup of strawberries fulfills the adult daily requirement for the antioxidant; Vitamin C while an equal amount of raspberries or blackberries is good for half of that. Research indicates that even normal portions are enough to decrease cancer cell growth.

Look for bright colors, firm undamaged flesh, and plumpness when shopping for berries. Large does not necessarily mean sweet! They are best stored in the refrigerator in a container that allows them to lay flat. Remove stems and wash gently in cool water when you are ready to use them. Dry if the recipe calls for it and serve as soon as possible.

Nature has smartly planned for these striking colors to attract animals that feast and disperse the seeds.

Let us be as wise as these lesser creatures and reap the health benefits along with an array of flavors, colors and textures.     

Willie's blackberry crisp
(Recipe from Laurie Thorpe of Tangleweed farm)
Crust topping:
1 cup all-purpose flour
1 cup granulated sugar
1 tsp. baking powder
1 egg, beaten
Blackberry filling:
2 tbs. all-purpose flour
3/4 cup granulated sugar
4 to 5 cups fresh or frozen blackberries
1 stick unsalted butter (melted)

Directions:
 Preheat oven to 375° F
 In a medium bowl combine the flour, sugar and baking powder. Make a well in the center of the dry ingredients and blend in the egg, mixing until the topping is crumbly. Set aside.

To prepare the filling, mix the flour and sugar in a small bowl. Place the blackberries in a large bowl and sprinkle with the flour and sugar mixture. Toss gently to evenly coat the blackberries.

Transfer the blackberry mixture to a well-buttered 8”X 8” X 2” glass baking dish and sprinkle topping over the berries.

Drizzle the melted butter evenly over the crumbly topping. Place baking dish on a baking sheet to prevent spillovers in the oven. Bake for 45 minutes. Serves 6
Berry vinegar or drink (raspberries or the like)

Cover two quarts of berries (washed and dried) with one quart of cider vinegar in a large enamel, glass or stainless steel bowl. Cover and allow to sit in a cool place for 48 hours. Strain and use this liquid to cover another two quarts of berries. Allow to sit another 48 hours, strain and measure liquid into a stainless steel pot. Add an equal quantity of sugar, bring to a boil, and simmer for ten minutes. Skim, cool and store in sterile jars in the refrigerator. This also makes a refreshing summer drink served over ice. 

Contact me at herbbasket.net or Tehachapinews.com. Photos are always in color on my website. Enjoy a berry, merry 4th of July!

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