Small but Mighty

By Melissa Gaither, RDN, LD, CDCES

No, I’m not referring to Mighty Mouse here, but to berries. Berries are nutritional powerhouses containing fiber, vitamin C, and potassium, all in a small and tasty unit. And while all fruit contains antioxidants, berries are one of the best sources. The substances that give berries their vibrant colors, anthocyanins, are associated with many of the health benefits of berries.

Studies have shown that a high intake of berries is associated with a lower risk of heart disease, cognitive decline, and increased immunity. Individual berry types (strawberries, blueberries, etc) have varying types and levels of antioxidants. Eating a wide range of berries of different colors gives you a diverse source of phytonutrients. A study on the antioxidant content of foods (The Antioxidant Food Table, Carlsen et al. 2010) shows that blackberries and blueberries have some of the highest antioxidant levels of any fruit.

Ideally, you want to consume your berries with no or limited added sugars. While eating fresh berries captures them at their peak level of nutrition, frozen or dried berries maintain most of their original antioxidant content.

As many berries are in season this time of year, I encourage you to buy extra and freeze them. You should freeze your berries, either unwashed or washed and gently dried very well, in a single layer on a large baking sheet. Once frozen, transfer the berries to a freezer-safe bag. Always wash unwashed berries before eating.

Rustic Blueberry Tart Recipe

(Source: Cleveland Clinic)

Ingredients

• Refrigerated butter-flavored cooking spray
• 1 quart fresh blueberries
• 2 tablespoons cornstarch
• 1 tablespoon grated lemon zest
• 1/3 cup sugar substitute
• Unbleached all-purpose flour, for dusting
• 1 sheet frozen puff pastry (1/2 of a 17.3 oz. package), thawed
• 1 tablespoon fresh lemon juice
• Frozen light whipped topping, thawed (optional)

Directions

1. Preheat the oven to 400F. Coat a nonstick baking sheet with cooking spray.
2. Place the berries in a bowl. Stir in the cornstarch, lemon zest, and sugar substitute, making sure that all berries are well coated.
3. On a lightly floured board, roll the puff pastry to a 12 x 14-inch rectangle. Place on the prepared baking sheet.
4. Mound the berries on the pastry, leaving a 1 ½ inch border. Fold in the four corners. Using wet fingers, bring up the border of the dough over the edge of the berries, pleating as you go to form a rustic free-form oval or rectangle. Sprinkle the berries with lemon juice.
5. Generously coat the top of the tart with cooking spray and bake 40 to 45 minutes, until the berries are cooked and the pastry is golden.
6. Serve warm or at room temperature with a dollop of light whipped topping, if desired.

Makes 12 servings. Per serving: 140 calories, 20 grams carbohydrates, 3 grams fiber, 6 grams fat, 2 grams protein, 10 mg sodium

Melissa Gaither is a registered dietitian and certified diabetes educator at Owensboro Health Healthpark, providing nutrition counseling and diabetes