Serving berries for dessert is a healthy way to end a meal. Loaded with nutrients, they're also low in calories and fat. No matter which type you choose, from strawberries to blueberries, they are naturally sweet and easy to work with. Simple desserts are best for berries. You don't want to overpower their distinct flavor, and just a few ingredients will keep your dessert light and healthy.
Lactose Intolerance
Milk products contain lactose, a sugar that some people can't digest well or at all. If you're lactose intolerant or are avoiding dairy products for other reasons, read ingredient labels of packaged foods closely. The National Digestive Diseases Information Clearinghouse notes that processed foods, including baked goods, often contain milk products, such as whey. Pastry crusts may contain butter or other milk products. You can avoid this by making your own dessert pastry crusts with heart-healthy vegetable oil. Substitute soy milk for regular milk in baked goods.
Types
For a frozen treat, make a sorbet from strawberries or blackberries. Sorbets call for sugar, water, fruit and a little lemon juice. Add herbs, such as basil or mint, for unique flavor. Make pastry crusts with a heart-healthy vegetable oil instead of butter and bake little cups in muffin tins. Spoon in a concoction of mixed berries for a fresh take on tarts. Blueberries, strawberries and raspberries work well mixed with warmed honey. A simple dish of berries marinated in orange juice or balsamic vinegar looks pretty garnished with mint leaves, lemon zest and a sugared flower.
Nutrients
Berries are a good source of vitamin C, particularly strawberries, which contain 80 percent of your recommended daily intake in each 1/2-cup serving. The National Institutes of Health Office of Dietary Supplements states that vitamin C is necessary for the production of collagen, which helps heal wounds, and is an antioxidant that helps prevent cell damage from free radicals. Raspberries provide 36 percent of the fiber you need each day, with 9 grams in each cup. A diet high in fiber may help lower cholesterol levels, control blood sugar and help you lose weight.
Tips
Raspberries are a fragile fruit and are best suited for simple, uncooked desserts. Mound them in a bowl and sprinkle with shavings of dark chocolate made without milk. If you're using berries in baked goods, such as cupcakes or scones, freeze them before adding to the batter to prevent the color from bleeding. Citrus juice can enhance the flavor of berries without adding many calories, but it will also turn blueberries a red color.
References
- Centers for Disease Control and Prevention: Fruit of the Month: Berries
- National Digestive Diseases Information Clearinghouse: Lactose Intolerance
- Office of Dietary Supplements: Vitamin C
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
- MayoClinic.com: Recipe: Berries Marinated in Balsamic Vinegar
- Eating Well: Citrus-Infused Strawberries
- Cooking Light on MyRecipes.com: Strawberry-Black Pepper Sorbet
