One of my fondest moments of summer is the abundance of plump and juicy scarlet-hued berries awaiting transformation into delicious seasonal dishes. Nothing screams summer more than farmers’ market stands bursting with seductive-looking berries.
When you think about it, there’s nothing quite like the taste of a freshly picked berry, with its ticklish external texture and burst of flavour that tangs your tastebuds and stains your lips with a beautiful ruby-red tint.
Blueberries, blackberries, strawberries and raspberries are all crowd-favourite summer fruits that can spark kitchen creativity and be turned into jams and jellies, pies and scones, muffins and mousses, tarts and tortes, and even vinaigrettes and granitas.
As well as making a worthy contribution to any fruity dessert, piled on top of granola or used as an extra burst of goodness in an afternoon smoothie, surprisingly, some berries such as raspberries and strawberries are also a perfect addition to a leafy salad.
Berries contain a wealth of health benefits. Strawberries in particular are teeming with protective antioxidants and essential phytochemicals. They’re enhanced with high levels of vitamin C: just 100g of strawberries provides twice the daily requirement. They’re also high in antioxidants and a good source of vitamin K, mood-boosting B vitamins and iodine. Plus, strawbs have been found to act as a protective factor against blood clotting and inflammation by improving the functioning of blood vessels.
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Blueberries are perhaps the most beneficial of fruits from the berry family. Their vitamin C, folate and fibre quota provide the body with huge benefits and their high levels of flavonoids have been found to reduce anxiety, depression and inflammation in the body.
Delicate and fragile, raspberries need careful handling yet are blessed with innumerable health benefits. As a good source of vitamin C, they help the immune system and are a rich source of polyphenols anthocyanin and flavonol, antioxidants that decrease oxidative damage from free radicals and reduce inflammation in the body.
Do be careful when purchasing berries as they can be high in pesticides. Berries can be simply and easily grown at Home, but if you’re not able to tend to a kitchen garden, look for organic berries where possible. Although frozen berries have slightly lower levels of nutrients, they still can be used in place of fresh berries when out of season.
In Australia, strawberries have two seasons: winter and summer. Winter strawberries are grown in Queensland, while summer ones come from NSW and Victoria.
When caring for berries, remember to always store them in an airtight container in the fridge as their aroma can sometimes taint other ingredients.
At this time of year, overindulgence is common, especially with so many opportunities for holiday celebrations and end-of-year gatherings. To help combat indulgent festivities, here are three of my favourite berry recipes.
Raspberry-Studded Pumpkin Pie
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Topping
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Raw Berry & Chocolate Torte
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Strawberry Granita
Serves: 2
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Servings
Prep time
Cook time
Recipe
Ingredients
- Coconut oil, or unsalted butter, for greasing
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- Base
- ⅔ cup raw cashew nuts
- ¼ cup sesame seeds
- 1½ tbsp chia seeds
- 1½ tbsp flaxseeds
- ¼ cup sunflower seeds
- ⅓ cup cooked brown rice
- ⅓ cup quinoa flakes
- 6 drops stevia liquid, or 1 tbsp rice-malt syrup
- 1 tsp alcohol-free vanilla extract
- ½ tsp ground cinnamon
- 2–3 tbsp extra-virgin coconut oil, or 40–60g unsalted butter
Method
- Preheat the oven to 190°C and lightly grease a 20cm springform cake tin or pie dish.
- Combine all base ingredients in a food processor, adding the coconut oil last, and process for about 15 seconds or until crunchy. Remove the dough and, using your hands, press it evenly into the prepared tin, packing it slightly around the edges to make a crust. Bake blind for 10–15 mins or until the base is firm and lightly golden in colour.
- See topping recipe below.
Tried this recipe? Mention @wellbeing_magazine or tag #wbrecipe!
