Berry Berry Good Recipes

July always means fresh berries. I ordered 10 pounds of blueberries from the local Kiwanis club, and also went black raspberry picking with my family. For our efforts, we probably brought home 6 quarts.

Blueberries are native to North America and have many health benefits. Read more about blueberries . A cup of blueberries has about 60 calories and 6 grams of fiber. Be wary of packaged and baked goods that claim to include blueberries; a January 2011 report found that in most cases, fake blueberry-flavored bits were used. Read more about fake blueberries.

Raspberries are very perishable, so freeze, cook, or eat them right away. A cup of raspberries has about about 50 calories and 8 grams of fiber. Read more about raspberries.

Some of the blueberries and raspberries have been frozen for enjoyment this winter, but the rest have become muffins, jam, and a mixed fruit crisp.

On-the-go berry yogurt snack

You don’t have to buy those fruit-flavored yogurt snacks at the supermarket. You can make your own. This snack is about 100 calories and has 4 grams of fiber.

Ingredients

1/3 Cup blueberries (frozen berries are ideal)

1 Tbsp flax seed meal

½ Cup fat free plain yogurt

1 tsp real maple syrup

a 1-cup capacity food storage container with a lid

Procedure

Combine the berries with flax seed in the bottom of your container. Combine the yogurt with the maple syrup and place on top of the berry-flax seed mixture. Put the lid on tightly and don’t forget a spoon. This snack is meant to wait awhile before you enjoy it; the berries defrost and their juices absorb the flax seed meal. You can make several of these on Sunday evening for your work week, keep them in the refrigerator, and then just stash one in your lunch bag each morning.

Muffins

Blueberry muffins are my favorite for a quick breakfast or anytime snack. For the muffin recipe, see my post from June 3, 2010. This recipe works very well for blueberries and any other berries with a few simple changes:

• Obviously, replace the 1-1/2 cups rhubarb with blueberries, or other berries or a mixture. Frozen berries work wonderfully, too.

• Toss the berries with a tablespoon of flour before adding to the batter. This keeps them from clumping.

• Reduce the added sugar, if desired to ½ a cup.

• Omit the nuts.

Note about using flours other than wheat

I've been experimenting with using various flours besides wheat: corn, barley, rice, etc. I've enjoyed the resulting texture and taste, however muffins made with these flours do not keep as well. I recommend storing muffins made with a mixture of flours in the refrigerator.

Mixed berry freezer jam

Makes about 6 cups

Ingredients

2 Cups blueberries

2-1/2 Cups raspberries

1 Cup strawberries (chopped)

A 12-ounce container frozen apple juice concentrate, defrosted

½ Cup sugar

1 package Sure-Jell fruit pectin for less or no sugar recipes

Procedure

Wash and examine the berries to remove any debris (e.g. sticks, stems, bugs,) or fruit with soft or spoiled spots. Combine all berries in a saucepan. Using a potato masher, crush berries to desired consistency. I like my jam with a lot of texture.

Add the defrosted apple juice concentrate, sugar, and pectin. Stir to combine and ensure all the sugar and pectin are dissolved. Place the saucepan over medium high heart and bring to a boil. Boil for at least 1 minute, stirring constantly.

Pour the hot jam into clean freezer containers and attach the lids. Allow to set at room temperature for 12 hours, then store in the freezer. Defrost in refrigerator before using.

Mixed fruit crisp

Fruit desserts are among my favorite. This one is quick and easy.

Serves 6

Preheat oven to 375 degrees F

Ingredients

2 Cups black raspberries

2 Cups blueberries

2 Cups apples, peeled and diced

2 Tbsp small pearl tapioca, soaked overnight

½ Cup plus 2 Tbsp sugar

½ Cup flour

¼ Cup rolled oats

¼ Cup grape seed oil

½ tsp cinnamon

¼ tsp salt

Nonstick cooking spray or butter

Procedure

Prepare a 2-1/2 quart baking dish with nonstick spray or butter. Add the fruit, 2 Tbsp of sugar, tapioca, and ¼ tsp of the cinnamon. Gently toss to combine and set aside.

In another bowl, add the remaining sugar and cinnamon, flour, rolled oats, salt and oil. Stir with a fork until the texture is like sand. Place the topping over the fruit in an even layer.

Bake for about 45-55 minutes until the fruit is bubbling and the top is brown and crispy. Serve with whipped cream or ice cream or milk.

Green Rice

This week my share box had a little bit of everything. A few beets with their greens, a small zucchini, a small head of cabbage about the size of a grapefruit, green onions, and of course a mixed bouquet of herbs including cilantro, flat leaf parsley, garlic scapes, basil, dill, chives, and oregano. This rice dish is inspired by the flavors of Mexico and my desire to sneak vegetables into as many of my son’s favorite foods as possible (He loves rice.). This green rice makes an excellent side dish or can be used as a filling for other vegetables.

Ingredients

1 Cup basmati or other long grain rice (brown or white)

1 Tbsp olive or grape seed oil

½ to 1 Cup beet greens, swiss chard or other greens

1 to 2 Cups cabbage

2 or 3 green onions, all the white and some of the green parts

1-2 garlic scapes or 1-2 cloves garlic

2 to 3 Tbsp each of fresh cilantro and parsley

1 tsp ground cumin

½ tsp salt

ground black pepper to taste

1 tsp lime juice

1 Tbsp butter

Procedure

Cook the rice according to directions. Set aside.

Core and roughly chop the cabbage. Chop the other greens, onions, garlic and herbs just enough to fit into the food processor. Place the cabbage and the other chopped ingredients into the food processor and shred. You may need to do this in batches. Heat the oil in a large frying pan until it is hot, then add the shredded vegetable and herb mixture, salt, and cumin. Cook for about 10 minutes, stirring occasionally.

When the rice is cooked, add it to the vegetable and herb mixture. Stir to combine. Cook for another 5 minutes, then add the lime juice and butter. When the butter is incorporated, it’s ready to serve.

This recipe serves four generously. All the vegetables make the portions look large and add fiber, vitamins, and a fresh flavor to an otherwise bland grain.