WILD ABOUT BERRIES

The arrival of summer means wild berries are ready for picking. If you don’t live near a wild berry farm, thankfully these days the farms come to you at plentiful farmer’s markets and in quality produce at your local stores. These beautiful fruits bring refreshing, sweet flavors that literally burst in your mouth and natural sugars for a quick energy boost. Wild berries like raspberries, blueberries, blackberries and strawberries also pack in vital nutrients. 

Super low in calories and fat, berries are cholesterol and sodium free. Their fibrous nature makes them a tasty source to flush out toxins from your body. Plus berries contain vitamin C, phytochemicals and flavonoids, which help transfer nutrients between cells and protect the body from bladder infections and cancers. Perhaps one of the most surprising aspects of luscious berries is they are a good source of potassium, which is needed for staving off fatigue, helping to build muscle, and sharpening your reflexes. One cup of blackberries, for example, has 223 mg of potassium, which represents about five percent of the USDA recommended daily allowance. Their natural sweet and tangy flavor makes berries the perfect complement to breakfast smoothies, yogurt parfaits or with proteins like grilled chicken and pork. Or you can enjoy berries in a healthy bikini dessert as in the accompanying recipe. 

Berries are at the height of their season through August, so eat up! 

WILD BERRY PANNA COTTA

INGREDIENTS

Wild Berry Glaze:

¼ cup water plus 2 tablespoons

¼ cup honey

½ cup blackberries plus 4 for garnish

¼ cup strawberries, diced, plus 4 whole for garnish

½ cup raspberries, plus 4 for garnish

¼ cup blueberries, plus 4 for garnish

Panna Cotta:

1 cup plus 3 tablespoons nonfat milk

1 envelope unflavored gelatin

¼ cup honey

1 vanilla bean, split open, bean scraped OR 1 teaspoon vanilla extract

Fine zest of ½ lemon

2 cups fat free greek yogurt

Also, 4 to 6 4-oz. ramekins sprayed lightly with non-stick spray

DIRECTIONS

Begin by making the glaze. For glaze: place water, honey and berries (reserve the berries specified for garnish) in a small boiler and heat on stove over medium-high heat. Bring to a gentle boil. Boil for about 1 minute. Reduce heat and simmer an additional 1 minute. Mixture should be slightly syrupy. If additional cooking time is needed, do so by simmering another minute. Remove from heat and set aside to cool. 

Then, make the panna cotta. In a small bowl, sprinkle the gelatin over the 3 tablespoons of milk, and allow to rest for 5 minutes to soften. In a saucepan, heat the remaining 1 cup of milk until it is simmering but before it comes to a full boil. Add the honey, vanilla and lemon zest, and stir. Whisk in the gelatin mixture and continue to whisk until it has completely dissolved into the hot milk. Stir in the two cups of yogurt and mix until well blended. Pour the mixture into the prepared 4 to 6 4-oz. ramekins. Place in refrigerator for 3 to 4 hours until set. Turn out panna cotta onto serving dish. Spoon Wild Berry Glaze over top and serve. 

Alternate way of preparing: make glaze as instructed and pour equally among the 6 ramekins. Prepare panna cotta. Pour equally over the Wild Berry Glaze among the 6 ramekins. Refrigerate for up to 5 hours. Run a butter knife around the side of the ramekin being careful not to tear the panna cotta. Turn out on to serving dish and enjoy! MS&F