According to a recent issue of The Produce News (you all read it, right?) fruits and vegetables are on the list of top food trends for 2016. Why now? With meat prices and health concerns on the rise, and a more widespread desire for fresher, less-processed foods, it’s all good news for gardens. Two of the “hottest” items this year are berries and beets. I’ve always loved this assortment of red-and-purple goodness, but apparently many people hold back due to taste expectations. Let’s see if we can do something about that, so everyone can embrace this healthy trend.
Berries
Blackberries, blueberries, and raspberries have gained in popularity as “low-glycemic” fruits that contribute less sugar per serving than other fruits. Eating them unadorned is tasty, but can get boring after a while. When baked into muffins, pies and other desserts, however, the addition of sugar and fat can take them off the healthy list. I like fresh berries with a dollop of probiotic-rich yogurt and a sprinkle of good cinnamon (like our local Ocean Fire organic cinnamon) to start the day.
Sweet, juicy blackberries offer fiber, folate, iron, calcium and vitamins E and C. They are a natural source of salicylate, a component found in aspirin. Their cultivated varieties include loganberries, boysenberries, and ollalieberries. With only about 74 calories in a cup, they make a healthy snack. If you get fresh blackberries and don’t plan to use them that same day, refrigerate them, unwashed and uncovered, preferably in a single layer with a paper towel underneath, for just a day or two before using. Delicious raw, their flavor intensifies when they are cooked.
Blueberries contain only 80 calories per cup and about one-third the RDA for Vitamin C. They also have the same compound as cranberries for preventing the growth of bacteria that cause urinary tract infections. Raspberries, low in calories and a good source of vitamin C, are high in fiber and contain folate, iron, bioflavonoids and potassium. Like blackberries, they are a natural source of salicylate, a component of aspirin. A half cup has only 30 calories. Since they are delicate and spoil quickly, freeze any berries that are beginning to soften (usually within 24 to 48 hours.)
Fresh fruit omelet
This beautiful and easy breakfast entrée can use a mixture of fruits. Recipe adapted from “Breakfast in Bed” by Jesse Ziff Cool; makes two servings.
2 cups fresh berries
1/3 cup sour cream or thick yogurt
2 or 3 tablespoons honey
1/2 teaspoon ground cinnamon
2 tablespoons butter
4 to 6 eggs, well beaten
3 ounces cheddar or goat cheese, grated or crumbled
Chopped fresh mint for garnish (optional)
Rinse fruit and set aside. In a small bowl, combine sour cream, honey and cinnamon; set aside. In an 8- to 10-inch omelet pan or skillet, over medium heat, melt half the butter. Pour in half the beaten eggs. As eggs cook, use a spatula to lift edges, so uncooked egg can run underneath. When no runny egg left, remove pan from heat and sprinkle with half the cheese. Place pan under broiler just until cheese is melted and egg is completely set. Spread half the fruit on one side of the omelet, top with a dollop of sour cream mixture, and fold other side over fruit. Slide omelet onto serving plate. Cook second omelet as above, using remaining ingredients. Garnish omelets with fresh mint if desired.
Fresh berry salsa
Here’s a bright, tangy salsa that carries a fiery punch. You can adjust the amount of jalapeno to suit your taste. Serve salsa with broiled chicken or fish. Makes about 2 1/2 cups. Recipe from “Berries: A Book of Recipes” (Lorenz Books, 1996).
1 fresh jalapeno pepper
1/2 red onion, minced
2 scallions, chopped
1 tomato, finely diced
1 small yellow bell pepper, seeded and minced
1/4 cup chopped fresh cilantro
1/4 teaspoon salt
1 tablespoon raspberry vinegar
1 tablespoon fresh orange juice
1 teaspoon honey
1 tablespoon olive oil
1 cup strawberries, hulled
1 cup blueberries
1 cup raspberries
Finely mince the jalapeno, discarding seeds and membranes if you don’t want it too spicy. Place pepper in a medium bowl. Add onion, scallions, tomato, bell pepper and cilantro; stir to blend thoroughly. In a small bowl, whisk together the salt, vinegar, orange juice, honey and oil. Pour over jalapeno mixture; stir well. Coarsely chop the strawberries; add to jalapeno mixture with blueberries and raspberries; stir to blend. Let stand at room temperature for three hours. Store in refrigerator until ready to use; bring to room temperature to serve.
Beets
What other slightly-sweet vegetable can you think of that has only 52-55 calories in a whole cup? One no-fat cup of cooked beets also offers more than three grams of fiber and a good helping of folate, magnesium and potassium. Beets pair well with pork, turkey, chicken and duck. Varieties include red, golden, and ciogga (variegated) beets. Small ones are generally more tender than large ones. Buy them with their greens attached, but remove all except one inch of the stems when you get them home, and store in the refrigerator. Store the greens in a plastic bag and use within a day a two; the beet roots will keep in a plastic bag up to two weeks. When ready to use, wash gently so as not to damage the thin skin and make them “bleed” color or nutrients. Use the greens in soups, smoothies, bean dishes and combined with other greens; just blanch them first in boiling water to remove the bitterness. I prefer roasting beets, which brings out their rich, sweet taste.
Beets a l’orange
While this easy recipe takes just 10 minutes to prep and 15 minutes to cook, you will need to be careful not to get beet juice on your clothing or counters, as it can stain. Recipe from “The Mayo Clinic Williams-Sonoma Cookbook” (Time-Life Books); makes four servings.
1 1/2 pounds raw beets, peeled with a vegetable peeler
1/2 cup water
2 teaspoons sugar
1/4 teaspoon ground pepper
3 tablespoons cider vinegar
1 tablespoon grated orange zest
Shred the peeled beets on top of a large piece of waxed paper, using the large holes of a grater, or a food processor fitted with the shredding blade. In a large frying pan over medium-high heat, bring water, sugar and pepper to a boil. Stir in beets; cover and cook for five minutes, stirring once. Uncover and continue cooking, stirring occasionally, until water has mostly evaporated and beets are tender, five to seven minutes. Remove from heat; stir in vinegar and orange zest. Transfer to serving dish.
Curried beet soup
Curry, ginger, beets, apples: sound exotic? Deliciously so. Recipe from “Vegetable Harvest” by Patricia Wells; makes eight servings.
2 large beets (about 1 pound), scrubbed
1 tablespoon extra-virgin olive oil
1 medium onion, peeled, halved, and thinly sliced
Fine sea salt
2 teaspoons Curry powder
1 Granny Smith apple, cored and cubed (do not peel)
2 cups homemade chicken stock
1/2 teaspoon ground ginger
Steam the unpeeled beets over boiling water until tender. When cool enough to handle, but still warm, slip off the peels and cut off root end; dice beets. In a large saucepan, combine oil, onion, salt and curry powder; toss to coat the onion. Sweat mixture: cook, covered, over low heat until soft but not browned, three to four minutes. Add beets, apple, and stock; simmer, covered for 30 minutes. Season with ground ginger. Transfer mixture to a food processor or blender; blend to a very smooth soup. Ladle into warmed soup bowls and serve.