Life is Good, and Berries Make it Even Better!
It wouldn’t be hard to have a love affair with berries. They are so tasty, so easy to store (they freeze wonderfully well), and they’re so good for you.
Take blueberries, for instance. New research in a nurse's health study (done by Brigham and Women’s Hospital, Harvard Medical School, and Harvard School of Public Health) was done with 70-year-old women who were found to have reduced cognitive loss when they consumed 1-2 servings of blueberries per week. And their compounds, called pro-anthocyanidins, also protect women from urinary tract infections. Scientists concluded this berry is a powerhouse at protecting memory and keeping UTIs at bay.
All berries are higher in fiber compared to other fruits and they're rich in vitamin C. Research shows they help regulate your blood sugar and insulin levels. And human studies suggest that eating berries can help increase insulin sensitivity, and reduce blood sugar and insulin response to high-carb meals.
And all berries give you sustained energy throughout the day and help in reducing internal inflammation. This is your body's response to infection, injury, lack of exercise, and unhealthy food choices. Abundant studies show inflammation is a contributing factor in diabetes, obesity, and heart disease. With heart disease, the powerful antioxidant polyphenols in berries help reduce oxidative stress and enhance the function of arteries which lowers its risk.
Berries are also loaded with soluble fiber and do an excellent job of feeding a crucial gut bacteria, bifidobacterium. Reasearch shows that if you have food allergies, chances are you are low in bifido and other gut bacteria. But once you provide food for this bacteria through berry intake, the food allergies disappear.
But beyond the remarkable health benefits of berries is their sparkling taste and texture. They’ve been called the “darlings of the fruit world” for very good reasons. For starters, just look at all the ways to use them:
I’ll close with a last thought on blueberries. One of the things I especially appreciate about them is how well they adapt to sugar-free jams and preserves. Over the years I’ve spent about $3.70 for a 10 ounce jar of St. Dalfour’s natural wild blueberry preserves and was glad to do so, the stuff is so yummy. But I’ve since found I can make my own (from frozen blueberries) and save a bunch of money.
If you like the idea of adding more berries into your diet, and are interested in a sugar-free, fruit-only jam, you’ll like this recipe. I found it on a lovely site, www.sugarfreelondoner.com and now use this exclusively. Life is good, and berries truly do make it even better!
2 cups blueberries, frozen or fresh
2 tablespoons water
Juice of 1/2 lemon
2 pinches xanthan gum or Ultra Gel® (a gluten-free, non-GMO cornstarch)
Directions:
Add Recipe to Cook'n
Take blueberries, for instance. New research in a nurse's health study (done by Brigham and Women’s Hospital, Harvard Medical School, and Harvard School of Public Health) was done with 70-year-old women who were found to have reduced cognitive loss when they consumed 1-2 servings of blueberries per week. And their compounds, called pro-anthocyanidins, also protect women from urinary tract infections. Scientists concluded this berry is a powerhouse at protecting memory and keeping UTIs at bay.
All berries are higher in fiber compared to other fruits and they're rich in vitamin C. Research shows they help regulate your blood sugar and insulin levels. And human studies suggest that eating berries can help increase insulin sensitivity, and reduce blood sugar and insulin response to high-carb meals.
And all berries give you sustained energy throughout the day and help in reducing internal inflammation. This is your body's response to infection, injury, lack of exercise, and unhealthy food choices. Abundant studies show inflammation is a contributing factor in diabetes, obesity, and heart disease. With heart disease, the powerful antioxidant polyphenols in berries help reduce oxidative stress and enhance the function of arteries which lowers its risk.
Berries are also loaded with soluble fiber and do an excellent job of feeding a crucial gut bacteria, bifidobacterium. Reasearch shows that if you have food allergies, chances are you are low in bifido and other gut bacteria. But once you provide food for this bacteria through berry intake, the food allergies disappear.
But beyond the remarkable health benefits of berries is their sparkling taste and texture. They’ve been called the “darlings of the fruit world” for very good reasons. For starters, just look at all the ways to use them:
- In crumbles, cobblers, and crisps
- In muffins and quick breads
- In pancakes and waffles
- In smoothies
- In parfaits
- In trifle
- In pies
- In cakes
- In punchbowls and for flavored waters
- In popsicles
- In jams, jellies, and preserves
I’ll close with a last thought on blueberries. One of the things I especially appreciate about them is how well they adapt to sugar-free jams and preserves. Over the years I’ve spent about $3.70 for a 10 ounce jar of St. Dalfour’s natural wild blueberry preserves and was glad to do so, the stuff is so yummy. But I’ve since found I can make my own (from frozen blueberries) and save a bunch of money.
If you like the idea of adding more berries into your diet, and are interested in a sugar-free, fruit-only jam, you’ll like this recipe. I found it on a lovely site, www.sugarfreelondoner.com and now use this exclusively. Life is good, and berries truly do make it even better!
Sugar-Free Blueberry Jam
Notes: This mixture makes 200g jam. 1 serving=14g=1 tablespoon. How sweet your jam is will depend on the natural sweetness of your blueberries. If you find the jam is not sweet enough, feel free to add a teaspoon or two of powdered erythritol or a few drops of liquid stevia.
Ingredients:2 cups blueberries, frozen or fresh
2 tablespoons water
Juice of 1/2 lemon
2 pinches xanthan gum or Ultra Gel® (a gluten-free, non-GMO cornstarch)
Directions:
1. Put the blueberries, water and lemon juice in a non-stick pan, cover and bring to a boil.
2. Remove the lid and cook on a medium heat for around 15 minutes, stirring regularly. The
mixture will reduce by ? and thicken. Smash the berries with a spoon while they cook.
3. You can blend the mixture if you wish to have a smooth consistency.
4. At the end, sprinkle a couple of pinches xanthan gum or Ultra Gel evenly into the pot,
stirring well afterwards (both are brilliant thickening agents).
5. Pour the mixture into a clean jar and store in the fridge. This recipe fills a small (200ml) jar.
2. Remove the lid and cook on a medium heat for around 15 minutes, stirring regularly. The
mixture will reduce by ? and thicken. Smash the berries with a spoon while they cook.
3. You can blend the mixture if you wish to have a smooth consistency.
4. At the end, sprinkle a couple of pinches xanthan gum or Ultra Gel evenly into the pot,
stirring well afterwards (both are brilliant thickening agents).
5. Pour the mixture into a clean jar and store in the fridge. This recipe fills a small (200ml) jar.
Recipe formatted with the Cook'n Recipe Software from DVO Enterprises.
Sources:
- www.bonappetit.com
- www.simplemost.com
- www.today.com
- www.shopee.com.my
- www.sugarfreelondoner.com
Alice Osborne
Weekly Newsletter Contributor since 2006
Email the author! alice@dvo.com
