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The Weekend Neos Kosmos : 22 August 2015
FOOD 20 THE WEEKEND NEOS KOSMOS | SATURDAY 22 AUGUST 2015 DIGITAL.NEOSKOSMOS.COM Tiny wonder Identifying a common misconception about berries and plenty of reasons to love them ZOE THOMAÚDOU What's the first thing that pops into your mind when you think of berries - a strawberry maybe? If so, you might be surprised to learn that by technical definition a strawberry is not an actual berry, but a banana is. The botanical definition of a berry is a fleshy fruit produced from a single ovary. Blueberries, cranberries and raspberries, for instance, are often called ‘false berries’ because they are formed from different parts of the flower rather than the ovary. They fall into different categories, like accessory fruits, drupes or aggregate fruits. Meanwhile, we are not aware of many of those that actually meet the scientific classification of berries, such as grapes, avocado and pumpkin. Even if we make a mistake in calling them berries, we definitely can't go wrong eating them. There are plenty of reasons to start munching these small, fleshy fruits. Yoghurt with warm berry sauce An easy-peasy dessert since it takes minimum time and ingredients to make it. It also contains enough protein to consider it for breakfast. Ingredients 2/3 cup frozen blueberries 2/3 cup frozen blackberries 1/2 cup water 1/4 cup sugar 2 tablespoons fresh lemon juice 1 tablespoon butter 2 cups plain Greek yoghurt Method 1. Combine the first five ingredients in a small saucepan. Bring mixture to a boil. 2. Reduce heat to medium-low; gently boil for 10 minutes or until sauce thickens. 3. Stir in butter. 4. Spoon 1/2 cup yoghurt into each of four bowls; top each serving with about 1/4 cup of sauce. These homemade bars can be an ideal snack for a picnic, house party, or even for lunchtime at work. Ingredients For the crust: 3/4 cup white wholewheat flour 1/2 cup chopped pecans 2 tablespoons granulated sugar 1/2 teaspoon salt 3 tablespoons cold butter, cut into small pieces 2 tablespoons ice water 1/2 teaspoon vanilla extract For the raspberry filling: 2 teaspoons unflavored gelatin 2 tablespoons water 3 cups fresh raspberries, divided 1/2 cup granulated sugar 4 tablespoons non-fat cream cheese, softened 2 tablespoons low-fat milk 1 tablespoon caster sugar Method To prepare crust: 1. Preheat oven to 200°C. Coat a 20cm square baking pan with cooking spray. 2. Place flour, pecans, two tablespoons sugar and salt in a food processor; process until the nuts are finely ground. Add butter one piece at a time, pulsing once or twice after each addition, Strawberries A cup of strawberries can rival a whole orange since it covers your daily requirement for Vitamin C. Rich in folate, they can promote pre-natal health, helping in the development of the baby's brain, spine and natal cord, while folic acid is said to help prevent certain birth defects, such as spina bifida. Your smile also looks better when you're eating strawberries, thanks to their content in malic acid, a natural enamel whitener. Blueberries When it comes to antioxidants, the so called berries have a high reputation. Yet blueberries are the ones standing out as an antioxidant powerhouse. The high amounts of phytonutrients they contain - responsible for neutralising free radical damage in our cells - also explain their deep blue colour. Goji berries Being one of the latest trends in healthy eating, goji berries are one of those foods you can't escape these days. Don't let their small size deceive you. They contain 11 essential and 22 trace dietary minerals, 18 amino acids and six essential vitamins among others, plus more beta carotene than the common carrot. Raspberries If you are looking for ways to improve your metabolism rate, then raspberries are a good choice for you. B-complex group vitamins are found in abundance in these little fruits, functioning as co-factors in the metabolising process. They are also one of the richest natural sources of xylitol, the low-calorie sugar substitute. Gooseberries Rather challenging to track down, Raspberry bars until incorporated. Add ice water and vanilla and pulse just until the dough starts to come together. Transfer to the prepared pan. Press evenly and firmly into the pan to form a bottom crust. 3. Bake the crust until it looks set, but not browned, about 15 minutes. Allow to cool on a wire rack. To prepare raspberry filling: 1. Sprinkle gelatin over two tablespoons water in a small bowl; let stand, stirring once or twice, while you prepare the rest of the filling. 5. Reserve 16 raspberries. Puree the remaining raspberries in a food processor until smooth. Transfer to a medium saucepan and stir in 1/2 cup sugar. Cook over medium heat until bubbling. Stir in the gelatin mixture and cook, stirring, until the gelatin is melted, about one minute. 6. Fill a large bowl with ice water. Pour the raspberry mixture into a medium bowl and set it in the bowl of ice water. Refrigerate, stirring occasionally with a rubber spatula, until the mixture thickens to the consistency of loose jam and is beginning to set around the edges, about 30 minutes. 7. Meanwhile, beat cream since they are not always available in many supermarkets, gooseberries are well known for protecting and fortifying the liver. According to the US National Institutes of Health, the Indian gooseberry has been proven effective in preventing the toxic effects of hepatotoxic agents and is also reported to impart beneficial effects on liver function. We could go on listing health benefits but instead we have included some berry-inspired recipes to give you an idea on how to incorporate these tiny wonder fruits into your daily diet. * Sources: herbs.lovetoknow. com, besthealthmag.ca, health. com, globalhealingcenter.com, nutrition-and-you.com, nih. gov, myrecipes.com, eatingwell. com, food.com, jamieoliver.com, pastryaffair.com, mangiapaleo.com cheese, milk and caster sugar in a medium bowl with an electric mixer until smooth. 8. Spread the thickened raspberry filling evenly over the crust. Dollop the cream cheese mixtur over the filling. Dr the tip of a sharp knife or skewer through the two fillings to create a swirled effect. Nestle the reserved berries into the filling, evenly spacing them so each bar will be topped with a berry when cut. Refrigerate until the bars are completely set, about 3 hours. Cut into 16 bars, one raspberry per bar.
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