White County Families
Consumer Questions
Berry Scoop
Nutritional Value of Strawberries, Blueberries and Blackberries
Blackberries - 1 cup raw
84 calories
18.6 grams carbohydrate
245 mg. Potassium
290 I.U. Vitamin A
30 mg. Vitamin C
Strawberries - 1 cup raw
55 calories
12.5 grams carbohydrate
244 mg. Potassium
90 I.U. Vitamin A
88 mg. Vitamin C
Blueberries - 1 cup raw
90 calories
22 grams carbohydrate
117 mg. Potassium
150 I.U. Vitamin A
20 mg. Vitamin C
In short, these 3 fruits are good sources of Vitamin C. The Recommended
Dietary Allowance for Vitamin C is 60 mg. per day; 1 cup of strawberries
contains more than a day’s recommended amount; blackberries contain half and
blueberries one third of the R.D.A. The fruits have a significant amount of
Vitamin A. The R.D.A. for Vitamin A is 5000 I.U. per day.
Also, none of the fruits contains any fat. One of the big values of these
three fruits lies in the fact that they are very low in calories. A typical
adult female should have around 2000 calories in a daily diet.
Additionally, there is much current research in the value of these fruits
because of the phytochemicals and antioxidants they contain. Both food
substances fight infection and help protect the body from certain types of
cancers.
Blackberries!
Did you know that in Europe, blackberries are considered death fruits?! Well,
here in White County, the blackberry is alive and well. Blackberries have many
health benefits – they are low-fat, sodium free, cholesterol free, high in
fiber, and more. Blackberries can reduce your cancer risk too. So why not try to
sneak in more blackberries while the getting’ is good. Add fresh fruit to foods
you already eat, like berries and bananas to yogurt and cereal. Use fresh
blackberries as a topping for ice cream, pancakes, and waffles. Or try this
healthy recipe for Grilled Blackberry Chicken Salad. It is sweet, sour, and
pungent all at once. You’ll be delighted with how well this unusual flavor
combination works! To reduce sodium, don’t add salt.
Grilled Blackberry Chicken Salad
½ cup raspberry or balsamic vinegar
¼ cup sieved blackberry or raspberry jam
2 tablespoons Dijon mustard
1 teaspoon sugar
4-4oz. Boneless, skinless chicken breasts
4 handfuls (4 oz.) mixed baby greens
1 pint blackberries or raspberries
1 ½ oz. crumbled feta cheese (or mild goat cheese)
½ cup snipped fresh chives
salt and freshly ground pepper
In a glass measuring cup, combine vinegar, jam, mustard, and sugar. Blend
vigorously with a fork until smooth. Pour half of the dressing over chicken in a
shallow dish (Reserve remaining dressing to coat greens). Turn the chicken to
coat evenly. Refrigerate for at least 10 minutes, or for up to one hour. Light
an outdoor grill or preheat stovetop grill pan. Coat grill rack with cooking
spray. Grill the chicken for six minutes on each side or until the flesh is
opaque and the juices run clear (about 170 degrees F). Transfer to a cutting
surface and let stand for five minutes before cutting crosswise into thin
slices. Meanwhile, mix greens with reserved dressing and divide among four
plates. Sprinkle evenly with berries. Top with chicken slices. Garnish with goat
cheese and chives, dividing evenly. Sprinkle with salt and pepper.
Yield: 4 servings
Nutrition analysis per serving:
Calories 307; fat 7.1; protein 30g; sodium 627mg; carbohydrate 31g; fiber 4.8g;
saturated fat 3.1g
Blackberry Cobbler
Ingredients
1-1/2 sticks (12 Tablespoons) butter
1-1/2 cups flour
1-1/2 cups sugar
2 teaspoons baking powder
1/2 teaspoon salt
1-1/2 cups milk
1 teaspoon vanilla
3 cups blackberries (or substitute)
Melt butter in baking dish in oven. Whisk dry ingredients together until
mixed. Add the milk and vanilla and pour over the butter in the pan. Use a
9-inch by 13-inch baking dish (sprayed with Pam or greased with butter). Add the
berries. Bake at 350 degrees for approximately 40 minutes. (Can also be put into
ramekins.) Serve hot, sprinkled with (powdered, confectioners') sugar.
Any Berry Cobbler
Ingredients
5 cups fresh berries (almost any kind of berry works except elderberries)
3/4 cup sugar
3 Tablespoons cornstarch
1/8 teaspoon salt
2 Tablespoons butter
Pastry
1 cup all-purpose flour
1/2 teaspoon salt
1/3 cup shortening
2 Tablespoons water
1 Tablespoon milk
1 Tablespoon sugar
Preheat oven to 425 degrees. Place berries in bottom of 9-inch square baking
dish. Combine sugar, cornstarch, and salt and sprinkle over berries. Dot
with butter; set aside.
Pastry: Combine flour and salt in a bowl. Cut in shortening until coarse
dough forms. Sprinkle with water. Stir until mixture forms a ball. Roll out on
lightly floured surface. Place pastry over dish of berries, sealing the
edges. Cut slits on top. Brush with milk and sprinkle with sugar. Bake 30
minutes until golden brown.
Blackberry dumplings
Ingredients:
2 bags frozen blackberries
2 cups Bisquick baking mix
1/2 cup milk
1 cup sugar
1 egg
2 Tablespoons vegetable oil
1/3 cup water
Place blackberries in large covered pot, add 1/2 cup sugar and 1/3 cup water
and bring to a boil. In the meantime, in a small bowl, mix Bisquick, milk, egg,
oil and remaining sugar to form a dough, but not as thin as pancake dough, not
as thick as biscuit dough, to be dropped from spoon.
Into boiling berries, drop by spoonful spacing over top of pot. Reduce heat
immediately to medium low and cover. Steam for approximately 15 minute. Do not
remove lid for first 15 minutes so dumplings will cook through. Serve topped
with whipping cream.
Note: This can be done with any other kind of berry or peach. For peach, add
2 Tablespoons nutmeg to mixture prior to adding dumpling, and stir.
Quick and Easy Blackberry Cobbler
Ingredients:
one 16 ounce pkg of frozen blackberries or 2 cups fresh blackberries
3/4 cup sugar
1 tbs cornstarch
1/8 tsp salt
1/4 cup all purpose flour
1/4 tsp cinnamon
1 frozen pie crust, thawed
Directions
Rinse fresh berries. In a separate bowl combine the sugar, cornstarch, salt,
flour and cinnamon. Mix thoroughly. Combine the dry ingredients with the
berries, coating the berries.
Use one of the four single serving cobbler bowls (mine are 2-1/2 inches tall
by 3-3/4 inches in diameter Corningware) to cut out the tops from the pie crust.
Lightly spray each cobbler bowl with Pam. Coat the berries with the above mix
and spoon into cobbler bowls. Place the pie crust on top of the berry mix and
cut two holes in the crust.
Place in oven for 30 minutes at 425 degrees or 45 minutes at 375 degrees. Top
with ice cream and serve with coffee.
Strawberries!
Fiber Fuel-Up
Mix stemmed and halved strawberries with your choice of regular or
reduced-fat granola and nonfat plain yogurt. Spoon into bowls and drizzle with
honey for a bountiful breakfast.
Potassium-Powerhouse
Mix halved strawberries and chunks of honeydew melon with fresh lime juice
and finely chopped candied ginger. Sweeten with sugar or honey, if desired.
Cover and refrigerate approximately one half hour to blend flavors. Serve for
breakfast, brunch or dessert.
Folate Fiesta
For a mild and flavorful salsa, chop 3 cups strawberries, a mango, an avocado
and 1/4 cucumber into chunks and place in bowl. Add ½ cup chopped cilantro and a
tablespoon of lemon juice; mix well. Refrigerate for at least 20 minutes. Serve
with blue-corn tortilla chips.
Strawberry Cobbler
Ingredients:
- 4 cp. sliced strawberries
- 1 tbsp. lemon juice
- 3/4 cp. plus 3 tablespoons sugar
- 1 tbsp. corn starch
- 2 cp. buttermilk biscuit mix
- 3 tablespoons butter or margarine, melted
- 1/2 cp. milk
- 1 tsp. vanilla
- 1/2 tbsp. sugar
- 1/8 tsp. ground cardamon
Oven Temp: 400 degrees Fahrenheit.
Combine strawberries, lemon juice, sugar and corn starch in saucepan. Heat
and stir until boiling and thickened. Pour into an 8" square baking dish.
Combine next 5 ingredients for dumpling batter, and drop by tablespoons onto
strawberry mixture. Combine sugar and cardamon and sprinkle over top. Bake at
given temperature about 25 minutes, or until dumplings are done. Serves six.
Strawberry Smoothie
Makes about 2 1-cup servings
Try this cold, thick smoothie with whole grain cereal or a muffin for a
delicious breakfast. You can buy frozen strawberries or freeze your own in an
airtight container. To freeze bananas, peel them and break into inch-long
pieces. Pack loosely in an airtight container and freeze. Bananas will keep in
the freezer for about two months, strawberries for six months.
1 cup frozen strawberries
1 cup frozen banana chunks
1/2 to 1 cup unsweetened apple juice
Place all ingredients in a blender and process on high speed until smooth, 2
to 3 minutes, stopping blender occasionally to move unblended fruit to the
center with a spatula. Serve immediately.
Per 1-cup serving: 121 calories; 3 g protein; 31 g carbohydrate; 0.4 g fat; 2
g fiber; 8 mg sodium; calories from protein: 3%; calories from carbohydrates:
94%; calories from fats: 3%
Strawberries With Creamy Banana Sauce
Ingredients:
2 cups halved strawberries
1/2 cup nonfat plain yogurt
1/3 medium banana, cut up
1/2 teaspoon honey
1/4 teaspoon vanilla
Instructions:
Place the strawberries in 4 small dessert dishes. In a blender or small food
processor, blend or process the yogurt, bananas, honey and vanilla until smooth.
Spoon over the strawberries. Serve immediately.
Chef's Note: The banana sauce is also good over angel food cake.
Quantity: Makes 4 servings
Blueberry Tips
√ Look for fresh blueberries that firm and dry. The skin should be smooth and
deep purple-blue, with a silvery-white bloom.
√ Store fresh blueberries covered in the refrigerator and use within 10 days
of purchase. Wash just before serving.
√ Make sure that there is enough fruit in your filing so that the fruit is
identifiable.
√ Use dry and dehydrated blueberries in sticky dough's like bagels, as they
will hold up to the mix!
√ Try re-conditioning dehydrated blueberries. Let them sit in warm water
overnight. Make sure to re-use the soak water as it is full of anthocyanins
which are good for the eyes.
√ Coat blueberries with flour or starch before integrating into batters. This
will prevent excess blue batters.
Spiced Blueberry Crumble
4 cups fresh blueberries
1/2 cup sugar, divided
9 tablespoons flour, divided
1/4 cup quick-cooking oats
1/4 cup walnuts, chopped
5 tablespoons butter, cut in small pieces
2 teaspoons pumpkin pie spice*
Preheat oven to 375 degrees Fahrenheit. In a 9-inch pie plate, toss
blueberries with 1/4 cup of the sugar and 1 tablespoon of the flour; spread
evenly in pie plate. In a medium bowl, combine remaining 8 tablespoons (1/2 cup)
flour, the oats, walnuts, pumpkin pie spice and remaining 1/4 cup sugar. Using a
pastry blender or two knives, cut in butter until moist crumbs form. With your
fingers, press together crumbs to make large chunks; place on top of
blueberries. Bake in top third of oven until topping is browned, about 20
minutes; cool on a rack.
YIELD: 6 portions
* To make your own blend, combine 1-1/4 teaspoons ground cinnamon with 1/4
teaspoon each ground ginger, ground nutmeg and ground allspice.
Per portion: 293 calories, 3 g protein, 13 g fat, 43 g carbohydrate
Blueberry Sorbert
4 cups fresh blueberries
1 can (6 ounces) frozen apple juice concentrate
In the container of a food processor or blender, combine blueberries and
apple juice concentrate; whirl until liquefied. Pour into an 11 x 7-inch baking
pan. Cover and freeze until firm around the edges, about 2 hours. With a heavy
spoon, break frozen mixture into pieces. Place mixture in a processor or blender
container; whirl until smooth but not completely melted. Spoon into a 9 x 5-inch
loaf pan; cover and freeze until firm. Serve within a few days.
Yield: 6 portions - 4 cups
Per portion: 112 calories, 1 gram protein, 1/2 gram fat, 28 grams carbohydrate
Berry Blue Smothie
2 cups fresh or slightly thawed frozen blueberries
1 container (8 ounces) lowfat vanilla yogurt
1 cup milk
1 can (6 ounces) unsweetened pineapple juice
3 tablespoons honey
1-1/2 cups ice cubes (about 16 cubes)
In the container of an electric blender container, place blueberries, yogurt,
milk, pineapple juice and honey; whirl until smooth. Add ice cubes, a few at a
time; whirl until finely crushed. Serve immediately.
Yield: 4 portions - about 5 cups
Per Serving: 200 calories, 5 grams protein, 3 grams fat, 40 grams carbohydrate
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