Blueberries, blackberries, raspberries, strawberries and wild strawberries: how healthy and nutritious are they and how many good things can be done with the fruits of the forest ?
Let's find out together, between curiosity and two recipes.
Younger with berries: the properties
Wild berries are a class of foods with enormous therapeutic value, the most famous are strawberries, blackberries and mulberries, raspberries, blueberries, red currants and black currants and even gooseberries.
Wild berries are allies of the body's youth, as they contain good amounts of polyphenols, real shields for the body that help fight free radicals, defending it from cellular aging.
They then contain elagic acid, one of the strongest phenolic compounds, which helps in the antioxidant and antitumor action; other organic acids (citric, tartaric, malic, oxalic) give the sour taste and important nutritional qualities.
Finally they contain insoluble fiber, which helps the intestine in its work, fighting constipation, constipation and irregularity .
Mulberry also contains iron, while gooseberry is rich in vitamin C.
All members of this food group are characterized by a low calorie content, while the protein one is almost absent.
Here are two special recipes .
Find out more about red fruits and their properties
Risotto With Blueberries
A simple and delicate risotto, which will amaze your friends, here in a simple key, but you can also combine well with mushrooms, in particular with porcini mushrooms
Ingredients for 4 people :
> 8/10 handfuls of arborio or carnaroli rice,
> a pack of blueberries (125 gram tray),
> a white mountain wine to match and to blend the rice (Muller Turgau or Lagrein),
> vegetable broth,
> a couple of onions,
> pepper,
> extra virgin olive oil,
> grated Parmesan cheese.
Preparation : chop the onion, fry it with a couple of teaspoons of oil in a large pot, add the rice and sauté for about three minutes. At this point put yourself a little less than half of the blueberries in the package, blending with a nice glass of your favorite mountain wine (it's fine both white and red).
Gradually add the boiling vegetable broth, stirring occasionally. When almost cooked, or five minutes before, put the rest of the blueberries, keeping aside a dozen to decorate the dishes. Turn it soft and slightly underdone, stirring with grated Parmesan, pepper and a tablespoon of olive oil. Mix well, serve and decorate with the remaining fresh blueberries.
Find out how to make jam with red currant
Raspberry and ricotta tiramisu
A light and particular variant of red tiramisu, which we normally find with strawberries, sees raspberries as protagonists.
Ingredients for 5/6 cups :
> about 300 grams of ricotta,
> 250 grams of lean Greek yogurt,
> about twenty ladyfingers,
> an untreated lemon,
> 300 grams of raspberries approximately,
> 100 grams of icing sugar,
> a spoonful of honey.
Preparation : pour the fresh ricotta into a bowl, with the finely grated lemon rind and the sifted icing sugar.
Mix well, also incorporating the yogurt, until the mixture is soft. Wash the raspberries well and blend them, putting a spoonful of honey and a sprinkling of lemon, leaving a dozen aside to decorate.
Pour the smoothie into a dish and gradually pour the ladyfingers, soaking them well. Divide them into the bottom of the cups, forming the first layer; continue with the ricotta cream, then a little purée, one of savoiardiinzuppati, still the ricotta and the purée; finish decorating with two or three whole raspberries, covered with icing sugar. Allow a couple of hours to rest in the fridge before serving.
