Blackberries and boysenberries (a blackberry-raspberry hybrid) will be appearing soon in local and farmers markets. Here are some good-to-know facts about these nutritious, delicious fruits.
* One cup of blackberries or boysenberries contains just 75 calories but about one-third of the RDA for vitamin C, some folate and iron, and more than 7 grams of fiber. Blackberries also contain two important phytochemicals--anthocyanin and ellagic acid--both of which may help fight cancer.
* Berries are highly perishable and can go bad within 24 hours of being picked. When you get them home, dump the container and pick through the berries, discarding any that are smashed or moldy. Wash and eat the ripe berries immediately, or freeze them by first spreading them out on a cookie sheet in a single layer (not touching one another). Freeze until solid, then slide berries into a freezer bag or other airtight container.
Turn fresh berries into an indulgent-looking but low-calorie, lowfat dessert with the following recipe, from Holly Clegg's Trim & Terrific: Home Entertaining the Easy Way (Running Press, 2003).
Note: You can also make this recipe using instant vanilla pudding and blueberries, raspberries and/or sliced strawberries.
Makes 16 servings
Prep/cook time: 30 minutes
In a medium saucepan, stir together sugar and cornstarch. Gradually add milk, stirring until smooth. Stir in beaten egg yolks. Cook over medium heat, stirring constantly, until mixture comes to a boil. Reduce heat, boil gently for 2 minutes and remove from heat. Transfer to a bowl, stir in vanilla and refrigerate, covered, until chilled.
Cut pound cake into 1-inch slices. Arrange half the slices on bottom of a trifle bowl (a wide, deep bowl with straight sides) or any deep glass bowl. Spread raspberry jam over slices and drizzle with orange juice or liqueur. Layer with half the berries, then half the chilled custard and half the whipped topping. Repeat layers with remaining ingredients. Top with toasted almonds.
Nutrition Score per serving (1/16 of recipe, or 5 ounces): 174 calories, 8% fat (2 g; 0 g saturated), 84% carbs (28 g), 8% protein (3 g), 82 mg calcium, 1 mg iron, 2 g fiber, 98 mg sodium.
COPYRIGHT 2004 Weider Publications
COPYRIGHT 2004 Gale Group