A Focus on Berries – Uses and Nutritional Value
In South Africa, our berry season is coming to an end, but for those of you in the Northern Hemisphere its just around the corner. Fortunately, frozen berries are now readily available in shops so there’s really no excuse, you can now include them in your meal planning all year through!
Are you a berry lover? You should be! Berries are low in calories and packed with antioxidants, vitamins, minerals, water, fibre and phytonutrients (the plant pigments responsible for their colour). Research shows that berries can help increase a feeling of fullness, reduce the risk of stroke, diabetes, cancer and play a role in improved heart & skin health, overall nutrition, gut health, play an anti-inflammatory role and improve immune function in most people (unless you are allergic or they cause G.I. distress).
Next time you are looking for a snack, grab a handful of berryliciousness!
What To Look For When Buying Berries
Berries are always best when in season. When buying fresh berries, look for plump, firm berries with a deep, rich colour. Avoid berries that have soft spots, mould or liquid in the bottom of their packaging – these are definitely past their prime!
When buying smaller berries like blueberries and raspberries in flat, square/rectangular packages, check that you are getting the best berry value for your buck – tip the packaging up vertically and compare the fullness of the containers – not all berries are packed accurately by weight so by doing this you check volume too.
I always go for the fullest one 😄!
When berries are in season you can often get them at greatly reduced prices. As they have a very short shelf life, its a great idea to freeze them yourself for use in delectable dishes in the future. Berries can be successfully frozen for up to a year if packaged in airtight containers!
One of my favourite things to do with frozen berries is to turn them into a gorgeous tart berry coulis. Berry coulis can be made from either just one berry type, or a blend of various berries and is a perfect accompaniment to ice-cream, meringues, or as a topping for my speciality cheesecake.
Here’s my fabulous berry coulis recipe for you to try!
Red Berry Coulis Recipe
- 250 ml frozen or fresh raspberries
- 250 ml frozen or fresh strawberries
- 60 ml sugar 60 ml water
- 20 ml cornflour/maizena
Place berries, sugar and water into pot. Gradually bring to the boil, stirring to prevent burning. Use a wooden spoonor hand held blender to mash up the berries. Remove pot from stove. Mix cornflour witha little water and stir into the hot berry mixture. Return to the stoveand cook until thickened (approx. 2 minutes). Allow to cool completely before using on cheesecake.
Store in a glass jar in the fridge for up to 5 days. Can be frozen in an airtight container for up to 6 months.
