Positive Nutrition: Ways with Berries

We’re delighted to be joined again this week by our regular guest columnist, nutritional therapist Heather Leeson from Positive Nutrition. This is Heather’s last column for a few months as she has gone on maternity leave, but we’ll be joined by Lisa in her absence. Congratulations on the new arrival and good luck from the CheapEats team, Heather!

Berries

by Heather Leeson

The sunshine – some weeks ago – and the rain over the weekend have done wonders for my garden.  My raspberries and strawberries are close to making it to the table, but the selection of Irish-grown berries in the supermarkets is fantastic at the moment.  Seem to be tons of special offers so I am making the most of them and sticking plenty of raspberries and blueberries in the freezer for later in the year.  Freezing freshly picked berries preserves most of their nutritional content and frozen berries are often higher in nutrients than fresh berries shipped halfway across the world.  Aldi have just launched a range of 3 different frozen fruit combos, perfect for throwing into smoothies, muffins and puddings.  They cost €1.99 and contain no added nasties whatsoever, just 100% fruit.  I love the summer fruit mix, with raspberries, strawberries, blackberries, cherries, blueberries and currants.

All berries are real nutritional powerhouses, rich in Vitamin C, manganese, Vitamin E and fibre.  The high anthocyanidin content of blueberries gives them their beautiful purple colour and also helps them consistently top the list of foods high in antioxidants.  Anthocyanidins help support the vascular system, providing a helping hand to anyone suffering from varicose veins, haemorroids and heart disease.
Strawberries are also good sources of iodine, potassium and several B Vitamins.  Most strawberries are heavily sprayed and generally feature in the top 10 of fruit and vegetables with high pesticide content.  Where possible, buy organic to avoid this.
Raspberries are my personal favourite and are high in ellagic acid, thought to help limit the damage caused by LDL (bad) cholesterol.

Berries are also low in calories and because of their high fibre rate as low glycemic index food, providing a sustained release of energy.  Good news for those amongst us keeping an eye on our weight or our blood sugar.  You can eat ½ or even a full punnet of berries as a snack and feel no guilt whatsoever!

All berries continue to respire after they have been harvested and can quickly go off.  To avoid this, store your berries in the fridge and they should keep for up to 3 days.

Alternatively stick them straight in the freezer.  For best freezing results I spread the berries out on a baking tray and stick them in the freezer overnight.  Then I bag them and stick them back in the freezer.  This stops them all from sticking together and means I can just take out a handful when I need them.
Unless they are picked straight from your own garden you should give fresh berries a good but gentle wash just before you want to eat them.

Recipe Suggestions

Some easy ways to incorporate berries into your diet on a daily basis this summer:

• Add a handful or two of berries to your breakfast cereal or porridge in the morning
• For the breakfast-phobic try making a fresh smoothie – some berries, half a banana, 1 – 2 tablespoons of probiotic natural yoghurt and a splash of apple or orange juice.  For a real health hit add a tablespoon of ground mixed seeds (e.g. Linwoods brand) or ½ an avocado – believe me, these taste delicious, even if they look and sound a bit healthy.  Homemade smoothies are much cheaper than premade and have a higher nutrient value than the pasteurised smoothies you buy in cartons.  They are also a great way to get kids to eat more fruit.
• ½ punnet of berries and a small handful of nuts is a perfect snack – a blend of vitamins, minerals, complex carbs, healthy protein and essential fats.
• Try making a fresh raspberry vinaigrette.  Blend 2 handfuls of raspberries with 1 tablespoon of Dijon mustard, 200ml olive oil or walnut oil, 60 ml wine vinegar and some salt and pepper.  You could also throw in a finely chopped shallot or ¼ red onion for added punch if you like. Use a hand blender, food processor or just mash together.  Should keep for 3 – 4 days in a screw top jar in the fridge.  This is delicious with a mixed leaf and avocado salad with some walnuts or goats cheese on top, and makes a great lunch or starter.
• My favourite healthy dessert is a mixed berry sorbet, made in minutes in a food processor.  Just blend 250g / 8oz of frozen blueberries and raspberries (or frozen mixed berries) with 4 tablespoons of orange juice, 1 – 2 tablespoons of blueberry or raspberry jam and a few drops of lemon juice.  I try to remember to take the berries out of the freezer 15 – 20 minutes before I make this, to speed up the blending process.  For a more ‘adult’ version, replace some or all of the orange juice with a fruit liquor like Cointreau.   This is great eaten straight away but can be stored in the freezer for a couple of weeks.  Be warned, it goes rock hard, so remove a little before you plan to eat it.

For the best value in berries, shop around for bargains and keep an eye on cheapeats.ie.  For ‘pick your own’ try Lamberts fruit farm in Rathfarnham, which grows raspberries, strawberries, tayberries, blackcurrants, redcurrants and gooseberries and is open to the public from end June – early August on Saturdays, Sundays, Tuesdays and Thursdays , weather permitting.  For more information call 4939896.