Four new ways to use berries!
I began a very strict low carbohydrate diet this week with the help and support of my new bariatric physician (who is also primal/paleo friendly). She has asked me to forgo all fruit for the next couple of weeks, as well as alcohol, nuts, avocados, and high carb veggies. I am focusing on leafy greens, and low carb vegetables, meats, healthy fats, and some dairy. And of course the protein drinks that she recommends.
BUT, just because I can't eat berries right now, doesn't mean you can't...
Berries are still in season right now, but the season is ending, so enjoy while you can! Blackberries, raspberries, blueberries and strawberries produce through the end of September and into October. The blackberry bushes around my work location were almost over-burdened with their ripe and juicy goodness at the end of August, and even now offer some tantalizing options for the ambitious berry picker. In case you are like me and prefer to buy your berries at the farmer’s market, you might be interested to know that one hour of berry picking equals approximately 204 calories which isn’t too shabby, and in the end you are rewarded with a bowl full of berries! Berries are one of the most nutrient packed fruits available to us. They are low in calories, high in fiber and bursting with vitamins and minerals.
Cooking for alternative nutritional regimens can be challenging, especially when the most popular berry recipes tend to be fresh berries over ice cream or berry pie! Here are four ways to use berries that are appropriate for someone following a gluten free, low carbohydrate, or paleo/primal diet.
Blueberry, Walnut and Brie Tartlets
These tasty morsels are both savory and sweet and pair nicely with a dry red wine, or dry champagne.
Ingredients:
• 1 Tablespoon butter or coconut oil.
• 24 slices prosciutto (or thin slices of ham or Canadian bacon)
• ¼ cup blueberry or blackberry preserves (sugar free)
• 1/3 cup coarsely chopped walnuts, toasted
• 8 oz Brie cheese, rind removed, cut into 24 chunks
• Fresh blueberries
Preparation:
Heat oven to 350°F. Grease each of 24 mini muffin cups with butter or coconut oil. Gently press each slice of proscuitto into a mini muffin cup. Spoon 1/2 teaspoon preserves into each cup. Top with 1 Brie chunk, and a rounded 1/2 teaspoon walnuts. Bake 15-20 minutes or until edges are crisped and Brie is melted (keep an eye on the proscuitto, as it can burn fairly easily). Cool tartlets in pan on cooling rack for 10-15 minutes; remove from muffin cups. Garnish each with several fresh blueberries.
Blackberry Sauce
This flavorful blackberry sauce is wonderful with grilled chicken or pork.
Ingredients:
• 1 1/2 cups fresh blackberries
• 1 tablespoon butter or coconut oil
• 1/2 cup finely chopped red onion
• 1/2 cup dry red wine
• 1 tablespoon lemon juice
• 4 tablespoons sugar free blackberry preserves
• 1/4 teaspoon coarsely ground black pepper
• 1/4 teaspoon sea salt
• whole blackberries for garnish, optional.
Preparation:
Put blackberries in food processor or blender and puree. Put the berries through a fine mesh strainer into a small bowl, and set aside.
Heat butter or coconut oil in a small saucepan over medium heat. Add chopped onions and sauté, stirring occasionally, until tender and golden, (about 10 minutes). Add red wine and lemon juice. Bring to a boil, then lower heat and simmer until reduced by about 1/2. Combine the blackberry pulp, preserves, pepper, and salt; add to the wine mixture. Bring to a boil; reduce heat and simmer for 5 minutes. Makes about 1 cup. (Recipe adapted from: http://southernfood.about.com/od/berries/r/bl60721e.htm)
Raspberry and Pecan salad
This summer salad is a nice accompaniment to roasted or grilled meats.
Ingredients:
• 6 ounces mixed baby greens (such as red leaf lettuce, spinach, and arugula)
• 1 1/4 cup raspberries
• 1/2 cup pecan halves, lightly chopped and toasted
• 6 ounces soft goat cheese cut in pieces, or crumbled
• 1 Tablespoon balsamic vinegar
• 2 Tablespoons olive oil
Preparation:
Lightly toast the nuts over a medium heat. (Be careful, they burn quickly!). Set aside.
In a large salad bowl place the mixed greens, raspberries, goat cheese, and pecans. Drizzle with balsamic vinegar and olive oil, and toss until well mixed.
Strawberry Cheesecake Bites
These individual cheesecake bites are a wonderful light end to the perfect dinner!
Ingredients:
• 1 lb large organic strawberries
• 8 oz. organic cream cheese, softened (or 1 cup coconut butter, mixed thoroughly)
• 1 tsp stevia powder
• 1 tsp lemon juice
• 1 tsp vanilla extract
• 1/2 cup finely chopped, lightly toasted ground walnuts
Preparation:
Rinse strawberries , and remove the stem and scoop out a hole with a knife. Prep all strawberries and set aside. In a mixing bowl, beat softened cream cheese (or coconut butter), stevia, lemon juice, and vanilla until creamy. Add mixture to a piping bag (or you can use a plastic baggie with the corner snipped off). Fill each strawberry with cheesecake mixture. Dip the filled strawberries in the toasted ground walnut mixture. (Recipe adapted from: http://www.emilybites.com/2012/02/cheesecake-stuffed-strawberries.html)
Resources:
http://www.pickyourown.org/WAharvestcalendar.htm
http://caloriecount.about.com/calories-burned-picking-fruit-off-trees-a177
http://nutrition.about.com/od/healthyfood1/a/berries.htm
No comments:
Post a Comment