Summer Berry Recipes Bursting with Flavor

Foley, AL (June 2010) –  Fresh blueberries, raspberries, blackberries and strawberries straight from the berry patch can make your kitchen even more popular than the pool this summer.

Berries are really good for you. More than almost any other food, berries are packed with antioxidants that protect the body’s cells from damage that may lead to cancer and heart disease. This month on the South Baldwin Regional Medical Centerwebsite, find healthy, lower fat recipes for traditional berry dishes such as Blueberry Lattice Pie and Blackberry Crisp. Check out the new Summer Berry Recipes.

The Health eCooking® recipes on the South Baldwin Regional Medical Center  website are created by professional chefs who make popular dishes with less fat, less salt and fewer calories. Registered dietitians make sure every recipe is Heart Healthy or suitable for a Diabetic diet.

In June’s featured Health eCooking video, Chef Rich Marsh makes a fat-free Blueberry and Rhubarb Sauce that puts a berry blast on top of your favorite fish, chicken or pound cake:

Blueberry and Rhubarb Sauce

Heart Healthy • Diabetic • Gluten Free

2 large rhubarb stalks, trimmed and chopped coarse
3 Tbsp sugar
¼ vanilla bean, split, or 1 tsp vanilla extract
1 Tbsp orange zest
¼ cup orange juice
½ cup water
1 cup fresh blueberries

In a large saucepan, combine all sauce ingredients except blueberries and bring to a boil over moderate-high heat. Lower heat and simmer for 15 to 20 minutes until rhubarb is tender. Transfer to a bowl and, with a slotted spoon, remove vanilla bean. Fold in blueberries and stir to combine well. Allow sauce to rest until it comes to room temperature.

Yield:4 servings
Nutrition Facts (per serving): Calories: 68; Fat: 0; Saturated Fat: 0; Cholesterol: 0; Sodium: 2mg; Carbohydrates: 17g; Fiber: 1g; Protein: 1g

Blueberry Lattice Pie Recipe

Heart Healthy Recipe

Crust:

2 cups all-purpose flour
1 cup whole wheat flour
1/3 cup sugar
1/2 tsp salt
1 tsp baking powder
12 Tbsp (1-1/2 sticks) cold trans fat free margarine, cut into bits
2 large eggs
2 egg whites

Filling:

2 pints blueberries, rinsed and drained
1/2 cup sugar
1/2 tsp ground cinnamon
2 Tbsp trans fat free margarine

Set oven racks at the upper and lower thirds of the oven and preheat to 400°.

Make crust: In a medium bowl, combine flours, sugar, salt and baking powder, and stir well. Add margarine and, with your fingers, rub margarine into dry ingredients until the mixture resembles coarse cornmeal.

In a small bowl, beat eggs and egg whites, and pour over the flour and margarine mixture. Stir with a fork until a dough just forms.

On a lightly floured work surface, press and knead dough quickly 3 or 4 times, until smooth and uniform. Separate dough into two equal-sized balls. With a rolling pin, flatten dough balls into 6-inch circles and wrap tightly in plastic wrap. Refrigerate dough at least 1 hour or until ready to use.

Make filling: In a small saucepan, combine 1 cup of blueberries with sugar and bring to a simmer over low heat, stirring occasionally, until sugar is melted and mixture is very liquid, about 5 minutes. Stir constantly, over low heat, until mixture comes to a boil and thickens. Pour into a large bowl and stir in cinnamon and margarine. Add remaining 3 cups of blueberries and stir gently. Set aside and let cool.

Make pie: On a lightly floured surface, roll out bottom crust and arrange in a 9-inch pie pan. Pour cooled filling into bottom crust. Roll remaining dough into a rectangle and, with a fluted pastry wheel, cut 8 small strips. Weave strips, 4 in each direction, overlapping each other, and cut off excess. Crimp overhanging dough decoratively.

Place pie in oven on the lower rack and reduce temperature to 375°. Bake for about 30 minutes, until golden brown and filling is bubbling gently. If top crust has not colored sufficiently, move pie to upper rack for an additional 5-10 minutes.

Cool pie on a rack.

Yield: 10 Servings

Nutrition facts (per serving): Calories: 372; Fat: 12g; Saturated Fat: 3g; Cholesterol: 42mg; Sodium: 314mg; Carbohydrates: 56g; Fiber: 4g; Protein: 7g

Find hundreds of recipes at: www.southbaldwinrmc.com. Click Health eCookingrecipes.

Healthcare publisher Baldwin Publishing (www.BaldwinPublishing.com) produces Health eCooking® for South Baldwin Regional Medical Center.  Go to www.southbaldwinrmc.com to watch Health eCooking videos.

Recipe Copyright © 2010 Baldwin Publishing. Permission to reprint recipe is hereby granted; all other rights reserved.
®Health eCooking is a registered trademark of Baldwin Publishing.