10-minute Berry Recipes
Even if you don't have time to make a full meal, you can still work the benefits of berries into your diet with these three fast recipes. Unlike conventional versions, ours are low in fat and sugar, and high in nutrients.
In a mini food processor combine 1/2 cup raspberries, 3 tablespoons extra-virgin olive oil, 2 tablespoons raspberry vinegar, 1 1/2 teaspoons Dijon mustard, 1?2 teaspoon honey, 1/4 teaspoon salt, and 1/8 teaspoon freshly ground pepper. Pulse 5 to 8 seconds or until just blended. (If you don't have a mini food processor, use a handheld blender, or mash raspberries in a small bowl. Place the raspberries in a small jar and add all the other ingredients. Shake to combine.) Makes about 1/2 cup dressing. Store in a covered jar in the refrigerator for up to 3 days. Serves 8. Per tablespoon: 56 calories, 5 g fat
Mixed Berry Tea Sangria
Brew 1 bag of black cherry-berry herbal tea or blueberry herbal tea with 8 ounces of boiling water for 5 minutes. Remove bag. Stir in 1 tablespoon sugar or 1 tablespoon blueberry syrup (like Stonewall Kitchen Wild Maine Blueberry syrup, $12; cooking.com). Allow tea to cool to room temperature. Fill a tall glass with ice. Add 1/4 cup raspberries, 1/4 cup blueberries, 1/4 cup sliced strawberries. Pour tea into glass and garnish with mint. Serves 1. Per glass: 98 calories, <1 gram fat
Honey Strawberry Soup
In a medium saucepan combine 6 cups hulled and halved strawberries, 1 cup blueberry juice, and 2 tablespoons honey. Bring to a boil. Reduce heat to low, cover, and simmer 3 to 5 minutes or until berries are just tender. Set aside to cool. Remove strawberries with a slotted spoon and place in a food processor. Pulse 3 to 5 seconds or until puréed. Add cooled liquid and pulse to combine. Divide soup into 4 bowls and top each with a teaspoon of reduced-fat sour cream and more sliced strawberries if desired. Serves 4. Per 3/4 cup serving: 126 calories, <1 g fat