Berries
All types of berries are nutritious, low in calories and high in fiber. The
pigments that give berries their beautiful blue and red hues are also good for
your health. Berries contain phytochemicals and flavonoids that may help to
prevent some forms of cancer. Cranberries and blueberries contain a
substance that may prevent bladder infections, while the potassium in
strawberries helps maintain normal blood pressure. Eating a diet rich in
blackberries, blueberries, raspberries, cranberries and strawberries may help
to reduce your risk of several types of cancers. Blueberries and raspberries
also contain lutein, which is important for healthy vision.
In the summer fresh berries can be found at farmers markets and pick-your-own berry farms. Plus fresh
berries are available any time of the year at supermarkets and grocery stores. Look in the produce
section for ripe, firm, brightly colored berries with no sign of mold or mushy spots. Fresh Berries are easy
to eat and they don't require much preparation. Most berries are naturally sweet so you don't need to
add sugar or toppings. Just rinse them under water and serve for a nutritious snack or dessert. Add
berries to a bowl of whole grain cereal or oatmeal, sprinkle on a salad, stir into Greek yogurt or combine
with bananas and low fat milk to make a smoothie. Top a bowl of berries with a dollop of light-whipped
topping and a sprinkling of chopped pecans or walnuts.
Out of season, buy them frozen, microwave until warm, and spoon onto oatmeal, crepes, and even
grilled meat. Look for berries that are frozen without any added sugar or syrup. Frozen berries aren't as
firm as freshly picked berries (after they thaw anyway), but they are still delicious and nutritious. Dried
berries are sold in the snack aisle of the grocery store. They look like raisins and can be used in recipes
that call for raisins.
Most berries, such as strawberries, blueberries and raspberries, are sweet enough to be served just as
they are, but some are too tart for most people to enjoy (like cranberries and lingonberries). Fresh
cranberries can be used in recipes, although you'll probably have to add some sugar. Dried cranberries
sold as snacks have been sweetened. Cranberry juice can also be combined with apple or grape juice to
add sweetness, but cranberry juice cocktail is usually cranberry juice mixed with water and high fructose
corn syrup.
Blueberry-Ricotta Pancakes
Serve these light pancakes with our Chunky Blueberry Sauce, maple syrup or honey. Sprinkling the
berries on top of the cooking pancakes ensures even distribution. Keep finished pancakes warm in a
200°F oven, if desired, while cooking the rest. 4 servings, 2 pancakes each
Ingredients
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1/2 cup whole-wheat pastry flour
1/4 cup plus 2 tablespoons all-purpose flour
1 teaspoon sugar
1 teaspoon baking powder
1/4 teaspoon baking soda
1/2 teaspoon freshly grated nutmeg
3/4 cup part-skim ricotta cheese
1 large egg
1 large egg white
1/2 cup nonfat buttermilk, (see Tip)
1 teaspoon freshly grated lemon zest
1 tablespoon lemon juice
2 teaspoons canola oil, divided
3/4 cup fresh or frozen (not thawed) blueberries
Preparation
1. Whisk whole-wheat flour, all-purpose flour, sugar, baking powder, baking soda and nutmeg in a
small bowl. Whisk ricotta, egg, egg white, buttermilk, lemon zest and juice in a large bowl until
smooth. Stir the dry ingredients into the wet ingredients until just combined.
2. Brush a large nonstick skillet with 1/2 teaspoon oil and place over medium heat until hot. Using a
generous 1/4 cup of batter for each pancake, pour the batter for 2 pancakes into the pan,
sprinkle blueberries on each pancake and cook until the edges are dry and bubbles begin to form,
about 2 minutes. Flip the pancakes and cook until golden brown, about 2 minutes more. Repeat
with the remaining oil, batter and berries, adjusting the heat as necessary to prevent burning.
Tips & Notes
Tip: No buttermilk? Mix 1 tablespoon lemon juice into 1 cup milk.
Couscous & Fruit Salad
Try this fruit-and-nut-studded couscous salad alongside grilled salmon or chicken for supper or on its
own for a fresh lunchbox treat. 4 servings, about 3/4 cup each
Ingredients
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2 tablespoons extra-virgin olive oil
2 tablespoons orange juice
1 tablespoon cider vinegar
2 teaspoons finely chopped shallots
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 cups cooked whole-wheat couscous
1 cup chopped nectarine
1 cup mixed fresh berries, such as blueberries and raspberries
2 tablespoons toasted sliced almonds, (see Tip)
Preparation
1. Whisk oil, orange juice, vinegar, shallots, salt and pepper in a large bowl. Add cooked couscous,
nectarines, berries and almonds; gently toss to combine.
Tips & Notes
Tip: To toast sliced almonds, heat a small dry skillet over medium-low heat. Add nuts and cook, stirring,
until lightly browned and fragrant, 2 to 3 minutes.
Raspberry-Glazed Pork Chops with Pickled Onions
Brining enhances flavor and renders pork chops moist and juicy. While the chops brine, prepare the
pickled onions and the raspberry sauce. The thick flavorful sauce, rich pork chops and pickled onions all
come together in an explosion of flavors and textures. 4 servings
Ingredients
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4 cups cold water
2-3 small onions, thinly sliced and separated into rings (2 cups), divided
1/4 cup plus 4-6 tablespoons pure maple syrup, divided
1/4 cup plus 1/4 teaspoon kosher salt, divided
1 bay leaf
1 clove garlic, crushed
4 bone-in, center-cut pork loin chops, 1/2-3/4 inch thick (1 1/2-1 3/4 pounds)
1/4 cup raspberry or red-wine vinegar
2 teaspoons fresh thyme leaves, divided
1/4 teaspoon coarsely ground pepper, plus more to taste
3 cups fresh raspberries, divided
1/2 cup white wine
1 tablespoon balsamic vinegar
1 tablespoon extra-virgin olive oil
Preparation
1. Combine water, 2/3 cup onions, 1/4 cup maple syrup, 1/4 cup salt, bay leaf and garlic in a large
bowl or large sealable plastic bag. Add pork chops; turn to combine. (If brining in a bag, place the
bag in a large bowl.) Marinate in the refrigerator, turning the meat once or twice, for 2 to 8
hours.
2. Whisk raspberry (or red-wine) vinegar, 2 tablespoons maple syrup, 1 teaspoon thyme, 1/8
teaspoon salt and pepper together in a medium bowl. Add 2/3 cup onions; toss to coat well.
Refrigerate, stirring once or twice, while the pork is brining.
3. About 15 minutes before you’re ready to cook the pork chops, combine 1 1/2 cups raspberries,
the remaining 2/3 cup onions, wine, 2 tablespoons maple syrup, balsamic vinegar and 1/4
teaspoon pepper in a blender or food processor. Blend or process until pureed. Pour the sauce
through a fine-mesh sieve into a small bowl; stir and press on the solids to extract all the sauce.
Stir in the remaining 1 teaspoon thyme.
4. Remove the pork chops from the brine and pat dry. (Discard brine.) Sprinkle both sides with the
remaining 1/8 teaspoon salt and a generous grinding of pepper.
5. Place a large cast-iron or heavy-bottomed skillet over medium-high heat until hot enough to
sizzle a drop of water on contact. Add oil and tilt the pan to coat the surface. Add the pork chops
and cook until browned, 2 to 3 minutes per side. Transfer the chops to a plate; tent with foil to
keep warm.
6. Reduce heat to medium; add the raspberry sauce and boil, stirring constantly, until the sauce is
reduced by half, about 3 minutes. Taste and add 1 to 2 tablespoons maple syrup if the sauce is
too tart.
7. Return the chops and any accumulated juices to the pan and cook on medium heat, turning the
chops to coat with the sauce, until they register 145°F on an instant-read thermometer, 1 to 2
minutes.
8. Drain the pickled onions (discard the pickling mixture or save for another use). Gently toss with
the remaining 1 1/2 cups raspberries. Serve the chops with the pan sauce and top with the
pickled onions and raspberries.
Tips & Notes
Make Ahead Tip: Brine pork chops (Step 1) for up to 8 hours. The brined chops, patted dry, can be
wrapped in plastic and refrigerated for up to 2 days.
Strawberry Shortcake
Besides succulent fresh, ripe strawberries, the key to a great strawberry shortcake lies in the quality of
the biscuit. And this one is top-notch. These tender, sweet buttermilk biscuits are made with a blend of
cake flour and whole-wheat flour and lightened by substituting reduced-fat cream cheese for some of
the butter. As a delicately tangy alternative to whipped cream, we use a blend of cream and reduced-fat
sour cream. 12 servings (1 shortcake & about 1/2 cup filling each)
Ingredients
Shortcakes
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2 cups cake flour, plus more for dusting
1 cup white whole-wheat flour, or whole-wheat pastry flour (see Ingredient Note)
1/4 cup sugar
1 tablespoon baking powder
4 tablespoons cold unsalted butter, cut into small pieces
4 tablespoons (2 ounces) reduced-fat cream cheese, (Neufchâtel)
1/4 cup canola oil
1 large egg, lightly beaten
3 tablespoons nonfat buttermilk, (see Tip)
Filling
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4 cups sliced hulled strawberries, (about 1 1/4 pounds whole)
3 tablespoons sugar
1/2 cup whipping cream
1/2 cup reduced-fat sour cream
Preparation
1. To prepare shortcakes: Preheat oven to 400°F.
2. Whisk cake flour, whole-wheat flour, sugar and baking powder in a large bowl. Cut in butter
using two knives or a pastry cutter until the pieces are about the size of peas. Cut in cream
cheese until it’s the size of peas. Drizzle oil over the mixture; stir with a fork until just combined
(the mixture will be crumbly). Make a well in the center and add egg and buttermilk. Gradually
stir the wet ingredients into the dry ingredients with a fork until the mixture is evenly moist.
Knead the mixture in the bowl two or three times until it holds together.
3. Turn the dough out onto a lightly floured surface. Dust with flour and roll into an 8-by-10-inch
rectangle about 1/2 inch thick. Cut the edges square using a butter knife. Cut the dough into 12
equal shortcakes. Transfer to a baking sheet.
4. Bake the shortcakes until puffed and lightly golden, about 20 minutes. Let cool slightly.
5. To prepare filling: Toss strawberries with sugar in a medium bowl. Whisk whipping cream in a
medium bowl until it’s thick and holds its shape, 1 to 2 minutes. Whisk in sour cream until
combined.
6. To serve, split the shortcakes horizontally. Spoon the berries and juice onto the bottoms, top
with the cream mixture and replace the shortcake tops.
Tips & Notes
Ingredient Note: Whole-wheat pastry flour, lower in protein than regular whole-wheat flour, has less
gluten-forming potential, making it a better choice for tender baked goods. You can find it in the naturalfoods section of large super markets and natural-foods stores. Store in the freezer.
Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make
“sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.