NUTRISPEAK by Vesanto Melina

Many of us love July because it’s the month when nature’s berries and stone fruits are in abundance. These colourful and sweet jewels from BC’s fields and orchards are little powerhouses of nutritional protection. And when it comes to nutrition, don’t discount the blackberries, salmon berries and thimbleberries you’ll find as you wander the trails in parks and forests.
Of the common berries, strawberries are highest in vitamin C, although, because of their seeds, raspberries contain a little more protein, iron and zinc (not that fruits have much protein). Both berries provide the mineral potassium. Blueberries are particularly high in antioxidants and anti-inflammatory components called favonoids. The yellow and orange stone fruits (peaches and nectarines) are high in the carotenoids we convert into vitamin A and which are antioxidants. As for cherries, they are so delicious who cares? However, they are rich in vitamin C.
When combined with berries or slices of other fruits, frozen bananas make an excellent base for thick, cooling fruit shakes, smoothies and low fat “ice cream” (see recipe below). For this purpose, select ripe bananas for freezing as they are much sweeter and have a less starchy aftertaste. To prepare for freezing, first peel the bananas. (It’s much harder to peel them after they are frozen.) Leave them whole or break them into chunks, place them in plastic bags or containers and freeze. If you like, a squeeze of fresh lemon juice sprinkled on the bananas will prevent them turning brown. Frozen bananas will last several weeks, depending on their ripeness and the temperature of the freezer. Even if the bananas turn a little brown, they’ll still make great smoothies and creamy desserts.
If you have a juicer, such as a Champion, you can use the blank attachment – it is also used to create nut butters – and simply feed in frozen bananas and some berries or sliced fruit. Out comes a “soft-serve,” textured, creamy dessert, to be eaten right away. This makes a fun, supervised activity for a children’s party; they love feeding the fruit and frozen bananas into the top of the machine and watching the ice cream come out below. This treat is loaded with vitamins, antioxidants and protective phytochemicals, instead of saturated fat.
The recipe below is from the internationally-loved nutrition and recipe classic Becoming Vegetarian (Melina and Davis, Wiley Canada, 2003). You also will find terrific and healthy recipes for frozen popsicles in Raising Vegetarian Children (Stepaniak and Melina, McGraw-Hill, 2003).

Berry Delicious Ice Dream

This creamy, sweet “ice cream” is sure to be a favourite with those who want to avoid dairy products, fat or excessive calories. You won’t be disappointed; it is bursting with “real” fruit flavour. Serve it to guests in fancy sherbet glasses for a refreshing summer treat.

3 frozen bananas
1 cup (250 ml) fresh or frozen berries (raspberries, strawberries or blueberries)
1 cup (250 ml) fortified soymilk or soy yogurt
2 tbsp (30 ml) frozen juice concentrate (orange, citrus blend, peach or mango)

Variation: Replace some or all of the berries with slices of other frozen fruit such as peaches, kiwi, mango or melon.

Place frozen bananas, berries and soymilk (or yogurt) in a blender or food processor and process at high speed until thoroughly smooth. A sturdy blender is ideal, but many food processors work well too. (If your blender struggles to blend this mixture, partially thawing the fruit, especially the strawberries, will help.) Serve immediately. Top with nuts or fresh berries, if desired. Makes three cups.

Per cup (analyzed with fortified vanilla soymilk): calories: 200; protein: 4 g; fat: 2 g; carbohydrate: 45 g; dietary fibre: 6 g; calcium: 126 mg; iron: 1.3 mg; magnesium: 67 mg; sodium: 51 mg; zinc: 0.6 mg; folate: 73 mcg; riboflavin: 0.2 mg; vitamin B12: 1 mcg; vitamin C: 37 mg; vitamin E: 0.6 mg; % calories from protein: 8%; fat: 9%; carbohydrate; 83%.

Vesanto Melina is a registered dietitian in Langley BC. She is co-author of seven classics about food and nutrition and offers consultations for health and dietary transitions.
www.nutrispeak.com
vesanto@nutrispeak.com
604-882-6782