10-minute Berry Recipes

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9
 10-minute Berry Recipes


Even if you really don’t have time to make a total meal, you can nonetheless function the gains of berries into your diet plan with these 3 fast recipes. In contrast to typical versions, ours are very low in body fat and sugar, and significant in vitamins.

Raspberry Vinaigrette
In a mini foods processor blend 1/2 cup raspberries, 3 tablespoons further-virgin olive oil, 2 tablespoons raspberry vinegar, 1 1/2 teaspoons Dijon mustard, 1?2 teaspoon honey, 1/4 teaspoon salt, and 1/8 teaspoon freshly floor pepper. Pulse 5 to 8 seconds or until just blended. (If you don’t have a mini food stuff processor, use a handheld blender, or mash raspberries in a tiny bowl. Area the raspberries in a compact jar and incorporate all the other substances. Shake to mix.) Can make about 1/2 cup dressing. Retail store in a coated jar in the refrigerator for up to 3 times. Serves 8. Per tablespoon: 56 calories, 5 g fats

Blended Berry Tea Sangria
Brew 1 bag of black cherry-berry organic tea or blueberry organic tea with 8 ounces of boiling water for 5 minutes. Clear away bag. Stir in 1 tablespoon sugar or 1 tablespoon blueberry syrup (like Stonewall Kitchen area Wild Maine Blueberry syrup, $12 cooking.com). Make it possible for tea to cool to area temperature. Fill a tall glass with ice. Add 1/4 cup raspberries, 1/4 cup blueberries, 1/4 cup sliced strawberries. Pour tea into glass and garnish with mint. Serves 1. For every glass: 98 energy, <1 gram fat

Honey Strawberry Soup
In a medium saucepan combine 6 cups hulled and halved strawberries, 1 cup blueberry juice, and 2 tablespoons honey. Bring to a boil. Reduce heat to low, cover, and simmer 3 to 5 minutes or until berries are just tender. Set aside to cool. Remove strawberries with a slotted spoon and place in a food processor. Pulse 3 to 5 seconds or until puréed. Add cooled liquid and pulse to combine. Divide soup into 4 bowls and top each with a teaspoon of reduced-fat sour cream and more sliced strawberries if desired. Serves 4. Per 3/4 cup serving: 126 calories, <1 g fat

Even if you don’t have time to make a full meal, you can still work the benefits of berries into your diet with these three fast recipes. Unlike conventional versions, ours are low in fat and sugar, and high in nutrients.

Raspberry Vinaigrette
In a mini food processor combine 1/2 cup raspberries, 3 tablespoons extra-virgin olive oil, 2 tablespoons raspberry vinegar, 1 1/2 teaspoons Dijon mustard, 1?2 teaspoon honey, 1/4 teaspoon salt, and 1/8 teaspoon freshly ground pepper. Pulse 5 to 8 seconds or until just blended. (If you don’t have a mini food processor, use a handheld blender, or mash raspberries in a small bowl. Place the raspberries in a small jar and add all the other ingredients. Shake to combine.) Makes about 1/2 cup dressing. Store in a covered jar in the refrigerator for up to 3 days. Serves 8. Per tablespoon: 56 calories, 5 g fat

Mixed Berry Tea Sangria
Brew 1 bag of black cherry-berry herbal tea or blueberry herbal tea with 8 ounces of boiling water for 5 minutes. Remove bag. Stir in 1 tablespoon sugar or 1 tablespoon blueberry syrup (like Stonewall Kitchen Wild Maine Blueberry syrup, $12 cooking.com). Allow tea to cool to room temperature. Fill a tall glass with ice. Add 1/4 cup raspberries, 1/4 cup blueberries, 1/4 cup sliced strawberries. Pour tea into glass and garnish with mint. Serves 1. Per glass: 98 calories, <1 gram fat

Honey Strawberry Soup
In a medium saucepan combine 6 cups hulled and halved strawberries, 1 cup blueberry juice, and 2 tablespoons honey. Bring to a boil. Reduce heat to low, cover, and simmer 3 to 5 minutes or until berries are just tender. Set aside to cool. Remove strawberries with a slotted spoon and place in a food processor. Pulse 3 to 5 seconds or until puréed. Add cooled liquid and pulse to combine. Divide soup into 4 bowls and top each with a teaspoon of reduced-fat sour cream and more sliced strawberries if desired. Serves 4. Per 3/4 cup serving: 126 calories, <1 g fat



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