When it comes to health, berries have a fabulous reputation. These small, versatile fruits come in many varieties and forms, making it easy to incorporate them into one’s diet all year round. Whether eaten fresh, frozen, dried, or in juice form, berries provide a big dose of important vitamins and minerals. Blueberries are jam packed with antioxidants called anthocyanins, which help keep memory sharp and raspberries contain ellagic acid, a compound with anti-cancer properties. All berries are great sources of fibre, which is important for a healthy digestive system. Let’s dig into a variety of berry-based recipes by Delhi-based food blogger Mehak Dhawan (@foodiesince96).
MIX BERRY SALAD
l A handful of salad leaves
l ½ bowl chopped strawberries
l ½ bowl chopped blueberries
l ½ bowl chopped raspberries
l 4 tbsp olive oil
l 2 tbsp honey
l ½ tbsp lemon juice
l In a bowl, add salad leaves and chopped berries.
l Mix olive oil, honey, salt, pepper (mustard optional) and lemon juice to make the dressing.
l Gently fold the dressing into the salad and top with walnuts / pine nuts for crunch and feta cheese (optional).
Calories per serving: Approximately 150
Know your berry
Blueberries: Packed with antioxidants and phytoflavinoids, these berries are also high in potassium and Vitamin C, making them the top choice of doctors and nutritionists. Not only can they lower your risk of heart disease, they are also anti-inflammatory. Raspberries are excellent sources of Vitamin C, manganese, and dietary fibre. They are also rich in B Vitamins, folic acid, copper, and iron
ACAI BERRY BOWL
l ½ cup frozen berries
l 2 frozen bananas
l 1 tbsp acai berry powder (optional)
l 1 tbsp honey
l Blend all ingredients together on low, until smooth.
l Pour out in a bowl and add your favourite toppings, like freshly cut fruits, pumpkin seeds, granola or nuts.
l Serve immediately.
Calories per serving: Approximately 250
Know your berry
Acai berries are also known as the Brazilian “superfruit”. Their rich, purple hue is a sign that they contain anthocyanins, antioxidant compounds that help protect against various diseases
PANCAKES WITH STRAWBERRY COMPOTE
l 1 bowl freshly cut strawberries
l 1 cup sugar
l 1 cup all-purpose flour
l 2 tbsp sugar
l 2 tsp baking powder
l ½ tsp salt
l 1 cup milk
l 2 tbsp unsalted
l 3 large eggs
l 1 tbsp vegetable oil
For the strawberry compote
l In a saucepan, heat the strawberries and sugar and stir.
l Add a little water and bring to a boil.
l Reduce the heat to low and simmer until the strawberries are soft and just starting to fall apart, and the liquid thickens (5 to 10 minutes).
l Stir well and remove from heat.
For the pancakes
l In a medium bowl, whisk together milk, butter (or oil), and eggs. Add dry ingredients to milk mixture; whisk until just moistened.
l Spread 2 to 3 tablespoons of batter on a pan into a round pancake.
l Cook until bubbles appear on the surface of the pancakes. Flip over carefully with a thin spatula, and cook until browned on the other side (1 to 2 minutes more).
l Repeat with the rest of the batter.
l Place the pancakes in a stack with freshly cut strawberries and whipped cream between them, and top with the strawberry compote. Serve hot.
Calories per serving: Approximately 400
Know your berry
Strawberries are an excellent source of Vitamin C and manganese and also contain decent amounts of folate (vitamin B9) and potassium. They are very rich in antioxidants and plant compounds, which have benefits for heart health and blood sugar control...