Blueberries, blackberries, and raspberries to name a few. But did you also know the berry family includes grapes and kiwifruit? And that the red flesh of the strawberry isn’t technically the fruit, the tiny seeds are.
While determining whether a fruit is a berry may be difficult, versatility is more transparent. Eat berries raw; reduce into a sauce, coulis or syrup; preserve into jams or jellies; or bake into cake, muffins or breads.
Berries are a rich source or anthocyanins – a potent antioxidant (and what gives berries the red-blue pigment.) Anthocyanins reduce the oxidative stress associated with heart disease and some cancers. Get your antioxidants in food form though, as research shows that consuming the antioxidant alone as a supplement is not as beneficial as eating the whole fruit.
We’ve used frozen mixed berries in a low-sodium crisp, so that you can enjoy antioxidant benefits year round!
6 cups frozen mixed berries
¼ cup sugar
1 cup whole wheat flour
2 tablespoon fresh orange juice
1 tsp orange zest
½ cup old-fashioned oats
¼ cup triticale flakes (found in the bulk at Planet Organic; or simply use more oats)
¼ cup finely chopped almonds (or slivered almonds)
1/2 cup golden brown sugar
1 teaspoon ground cinnamon
7 tablespoons chilled unsalted margarine
1. Preheat oven to 375°F.
2. Combine berries, 1/4 cup sugar, 1/4 cup flour and orange juice in large bowl; toss to blend well. Transfer berry mixture to 9-inch-diameter glass pie dish.
3. Combine remaining 3/4 cup flour, oats, brown sugar, cinnamon and almonds in a medium bowl. Add margarine; rub in with fingertips until topping holds together in small moist clumps. Sprinkle over berry mixture.
4. Bake crisp until berry mixture bubbles thickly and topping is golden brown, about 1 hour. Let stand 15 minutes. Serve warm or at room temperature with a dollop of vanilla yogurt and fresh berries for garnish.
Nutritional analysis per serving (serves 8):
308 calories, 12.7g fat, 4mg sodium, 46.3g carbohydrates, 7.2g fibre, 5.1g protein