Berry'licious and always nutritious: they may be small, but berries can have a big impact on your health - Recipe

Georgia E. Hodgkin

A few handfuls of berries a day may be a good way to jumped-start your health. They not only contain heart-protective phenolic compounds, but pack in as much as six grams of fiber per serving. We usually do not think of berries as being a significant part of the diet, but each little berry is packed with powerful nutrients.

PARADISE FREEZE

1 large, ripe, frozen banana
1 1/2 cups frozen strawberries
1 ripe mango, cubed
3/4 cup cranberry juice
1/2 cup fruited yogurt

Combine all ingredients in a blender. Cover and blend until thick and smooth. Serves 3. Calories per serving: 185; protein: 3 grams; carbohydrates: 44 grams; fat: 1 gram; fiber: 4 grams; cholesterol: 2 milligrams.

So how can a little berry provide such tremendous health benefits? Consider heart disease and cancer (the top two killers of Americans). Regularly incorporating berries into your diet can help to decrease your risk of coronary heart disease by displacing foods high in saturated fat and cholesterol in the diet. Adding one or more servings of berries a day to a normal diet can reduce the risk of all kinds of cancer simply because of the increased phytochemicals and fiber they contain. Adding berries will replace other foods with less nutritious qualities in the diet.

Berries such as cranberries and blueberries contain flavonoids (compounds) called proanthocyanidins.... A study reported in the New England Journal of Medicine showed that these compounds have protective effects in preventing and treating urinary tract infections. They act by preventing Escherichia Coli from attaching to the urinary wall.

The phytochemicals also protect us from the degenerative diseases that accompany aging. Prevention of Alzheimer's, Parkinson's, macular degeneration, and a host of other threats to successful aging is linked to the consumption of fruits and vegetables, whole grains, monounsaturated oils, and their abundant antioxidants.

Choose and handle berries with care. Most berries are in season in the summertime--from as early as May for raspberries all the way into September for blueberries. It is important to know how to choose berries not only for nutritional quality but also for taste. Strawberries should be firm and plump, with a bright-red color. Stay away from berries with a green or white color or those that are mushy, shriveled, or leaky. Blueberries and cranberries should be clean, firm, and deep-colored, with a natural shine to them. Blackberries and raspberries should be firm and have no sign of mold or a bruised appearance.

All berries require extra care because their delicate nature makes them prone to damage. Rinse carefully and pat dry. Fresh berries should be eaten within the first several days for the best flavor. When berries are not in season, they are always available frozen, making them available year-round. Fresh berries can also be frozen after a thorough cleansing and drying.

It is hard to resist the irresistible sweet taste of berries. Add that to their undeniable health benefits, and we have a whole world of flavorful nutrition before us. Berries are great eaten alone, but can be used in many dishes as the main ingredient or as an added delight to a recipe. Enjoy the colorful and delectable world of berries. They are berry 'licious and nutritious.

BERRY SOUP

1/2 cup barley
6 cups water
1/4 cup sugar
1 10-ounce package frozen
  raspberries
1/2 cup raisins
1 cup pitted cherries

In a large bowl, soak barley in water overnight; do not drain. In a large saucepan over low heat, simmer barley for one hour. Add sugar, raspberries, and raisins; simmer 30 minutes. Add cherries; simmer for 15 minutes or until soup is somewhat thick. Allow to chill in the refrigerator. Serve chilled. Serves: 6. Calories per serving: 195; protein: 4 grams; carbohydrate: 45 grams; fat: 1 gram; fiber: 8 grams; cholesterol: 0 milligrams.

BROWN RICE WITH CRANBERRY STUFFING

2 T. olive oil
3 medium carrots, diced
2 medium fennel bulbs, cored and
  diced
2 celery stalks, diced
1 medium onion, chopped
3 cups long-grain brown rice
1 can vegetable broth
2 cups dried cranberries
1 t. salt
1/2 t. dried thyme
4 cups water

Preheat oven to 325 [degrees] F. In a medium skillet, heat oil over medium heat until hot. Add carrots, fennel, celery, and onion; saute 10 minutes or until vegetables are tender and lightly browned. Turn frequently. Stir in rice, broth, cranberries, salt, thyme, and water. Cover and heat to boiling. Pour rice mixture into a 9" x 13" glass baking dish. Cover with foil; bake 1 hour or until liquid evaporates and rice is tender. Serves: 5. Calories per serving: 250; protein: 4 grams; carbohydrate: 48 grams; fat: 4 grams; fiber: 5 grams; cholesterol: 0 milligrams.

SPRING BLUEBERRY LEMONADE

2 pints blueberries, rinsed
1/2 cup sugar
1 cup fresh lemon juice (juice of
  approximately 7 lemons)
1 1/2 quarts water
  fresh peach slices for garnish

In a food processor, combine the blueberries, sugar, and lemon juice; puree until smooth. Strain the mixture through a fine sieve into a pitcher; stir in water. Place ice cubes in a clear glass; top with blueberry lemonade. Garnish with peach slices if desired. Yield: 6 servings. Calories per serving: 125; protein: 1 gram; carbohydrate: 33 grams; fat: 0 grams; fiber: 2 grams; cholesterol: 0 milligrams.

MANGO STRAWBERRY SALAD

2 cups strawberries
2 cups mango
1/4 cup walnuts, chopped
1/4 cup pine nuts
1 T. orange juice
1 T. lemon juice

Toss all ingredients together in a medium-sized bowl. Serves: 8. Calories per serving: 93; protein: 2.3 grams; carbohydrate: 14 grams; fat: 4 grams; fiber: 2.3 grams; cholesterol: 0 milligrams.

SUMMER BERRY PUDDING

4 cups fresh blueberries, rinsed
1/4 cup sugar
1/2 t. vanilla
1 cup fresh raspberries, rinsed
1 cup sliced fresh strawberries,
  rinsed
10 sliced whole-wheat sandwich
  bread (crusts removed)
2 T. soft margarine

Combine blueberries and sugar in a large saucepan. Boil gently, stirring frequently for approximately 10 minutes. Remove from heat and add vanilla. In a bowl, stir raspberries and strawberries; crush slightly. Line a large bowl with plastic wrap, leaving a 6-inch overhang. Lightly spread one side of each slice of bread with margarine. Arrange bread (spread side in) over bottom and sides of bowl, cutting bread to fit. Spoon raspberry-strawberry mixture into the bread-lined bowl; smooth top. Cover with a layer of bread, again cutting bread to fit. Add blueberry mixture, and cover with another layer of bread. Wrap plastic over pudding. Top with a plate slightly smaller than the bowl, and weigh it down with a 1-pound can or bag of beans or rice. Refrigerate for at least 10 hours, but no longer than 48. To serve, invert pudding onto a serving plate; remove bowl and plastic wrap. Serve sliced; garnish with berries. Serves: 8. Calories per serving: 185; protein: 3 grams; carbohydrate: 35 grams; fat: 4 grams; fiber: 4 grams; cholesterol: 0 milligrams.

CRANBERRY SALSA

1 cup chopped tomatoes
1 cup cranberries
1/2 cup chopped apple
1/3 cup minced onion
1/4 cup diced orange
2 T. minced jalapeno pepper
2 cloves garlic, minced
1/2 t. salt

Place all ingredients in a food processor; process until smooth. Serve with your choice of chips, crackers, or melba toast. Yield: 3 cups. Calories per 1/3 cup: 20; protein: 1 gram; carbohydrate: 5 grams; fat: 0 grams; fiber: 1 gram; cholesterol: 0 milligrams.

MUESLI

4 1/2 cups rolled oats
1/2 cup toasted wheat germ
1/2 cup wheat bran
1/2 cup oat bran
1 cup raisins
1/2 cup chopped walnuts
1/4 cup brown sugar
1/4 cup raw sunflower seeds
1 cup dried or fresh berries

In a large mixing bowl, combine all ingredients except berries, if fresh. Mix well. Store in an airtight container. Add fresh berries just before serving. Yield: 8 cups (16 servings). Calories per serving: 270; protein: 11 grams; carbohydrate: 8 grams; fat: 7 grams; fiber: 7 grams; cholesterol: 0 milligrams.

TROPICAL APRICOT SALAD

2 cups fresh apricots, pitted and
  sliced
2 cups fresh strawberries,
  halved
1 cup kiwi fruits, pared and sliced
2 T. apricot nectar
1 T. lemon juice
1/4 cup coconut flakes, lightly
  toasted
1 T. fresh mint

In a large bowl, combine all ingredients; toss. Serve chilled. Serves: 5. Calories per serving: 108; protein: 2 grams; carbohydrate: 20 grams; fat: 2 grams; fiber: 5 grams; cholesterol: 0 milligrams.

By Georgia E. Hodgkin, Ed.D., R.D., F.A.D.A., associate professor, Department of Nutrition and Dietetics, School of Allied Health Professions, Loma Linda University, Loma Linda, California. Deborrah Wilson is a student dietitian attending Loma Linda University.

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COPYRIGHT 2002 Gale Group