Berries are the nutritional darling in one’s diet, and there are dozens of reasons why. Rich in antioxidants and loaded with fiber, vitamins, and minerals, they provide an abundance of nutrition for all sorts of health-boosting needs. In our collection of berry beautiful recipes, you can easily substitute with any type of berry that might be more available in your own region. That’s the beauty of berries!
Crusted Chicken Breasts with Roasted Berry Salsa
This refreshing take on salsa has just the right ingredients to make it delicious served with any dish.
Berry salsa
2 cups (500 mL) strawberries
2 cups (500 mL) cherry tomatoes
1/2 sweet onion, diced
2 Tbsp (30 mL) olive oil
2 Tbsp (30 mL) balsamic vinegar
1 Tbsp (15 mL) raw sugar
1/4 tsp (1 mL) salt
Black pepper (optional)
Crusted chicken
4 skinless, boneless chicken breasts, about 4 oz (113 g) each
1/2 cup (125 mL) plain Greek yogurt
1 tsp (5 mL) dehydrated minced garlic
1/2 tsp (2 mL) lemon zest
1/2 tsp (2 mL) Italian seasonings
1/4 tsp (1 mL) salt
3/4 cup (180 mL) panko breadcrumbs, regular or gluten free
Wash and hull strawberries. If berries are larger, cut into halves or quarters.
In large bowl, combine prepared strawberries, tomatoes, onion, oil, vinegar, sugar, and salt. Toss together and set aside to marinate for 30 minutes while preparing chicken.
In large bowl, combine yogurt, garlic, lemon zest, Italian seasonings, and salt. Stir to blend. Remove chicken tenders and reserve for another recipe. Add chicken breasts and work into yogurt mixture until breasts are evenly coated.
In wide, shallow bowl, place breadcrumbs. Dredge chicken in breadcrumbs to evenly coat. Line baking dish with parchment paper and place chicken in dish. Baking dish should be large enough to hold breasts in a single layer without touching. Set aside.
Preheat oven to 375 F (190 C). Position oven racks in bottom and upper third of oven.
On oiled baking sheet, spread marinated berry mixture, scraping all the bits from bowl with spatula and stirring into berries. Place on bottom rack in oven and chicken on rack above. Bake for 35 to 40 minutes until chicken tests 165 F (65 C) on meat thermometer inserted into thickest portion of breast. Stir berry salsa mixture a couple of times during baking to prevent it from burning on edges. Remove salsa from oven. Turn oven onto broil and lightly toast breaded chicken, if you wish.
Remove chicken and salsa from oven. Serve chicken alongside a green salad, and spoon berry salsa overtop. Dust with pepper and garnish, if you wish.
Serves 4.
Each serving contains: 341 calories; 32 protein; 10 g total fat (2 g sat. fat, 0 g trans fat); 30 g total carbohydrates (12 g sugars, 3 g fiber); 555 mg sodium
Grilled Greens with Warm Blackberries in White Balsamic Dressing
The fusion of sweet, salty, and tart is an explosion of the senses. Sweet. Savory. Nutty. Yummy!
White balsamic dressing
1/3 cup (80 mL) olive oil, divided
2 Tbsp (30 mL) minced shallots
2 Tbsp (30 mL) white balsamic vinegar (or regular balsamic vinegar)
1 tsp (5 mL) honey or maple syrup
1 tsp (5 mL) Dijon mustard
1 tsp (5 mL) orange zest
1/4 tsp (1 mL) salt
1 cup (250 mL) blackberries, divided
Black pepper (optional)
Grilled salad
1 bunch kale, trimmed, leaves separated
1 large head radicchio, halved or quartered
1/3 cup (80 mL) crumbled feta or goat cheese
1/4 cup (60 mL) toasted pine nuts, or chopped, toasted walnuts
Flaked salt (optional)
In medium skillet, heat all but 1 Tbsp (15 mL) oil. Add shallots and sauté for a couple of minutes until softened. Do not brown. Whisk in vinegar, honey, Dijon, zest, and salt. As soon as it bubbles, stir in half the blackberries and remove from heat. Set aside.
Grease barbecue grill and preheat to medium-high. (Alternatively, heat cast iron grill pan over medium heat and brush with oil.) Brush kale leaves and cut sides of radicchio with oil. Place on greased grill and cook just until everything is charred on one side, about 30 seconds.
Transfer and divide grilled greens among 4 serving dishes. Drizzle with equal amounts of dressing, crumbled feta, and pine nuts or walnuts. Scatter with remaining fresh blackberries and fresh black pepper. Drizzle with additional splash of olive oil and flaked salt, if you wish.
Serves 4.
Each serving contains: 285 calories; 5 g protein; 25 g total fat (4 g sat. fat, 0 g trans fat); 13 g total carbohydrates (5 g sugars, 3 g fiber); 310 mg sodium
Berry Buckle
Fruit buckles are a quintessential old-fashioned favorite. We’ve produced a more rustic version of the old classic using oats and oat flour but with all the familiar flavors.
Topping
1/3 cup (80 mL) oat flour
1/4 cup (60 mL) raw or demerara sugar
1/4 cup (60 mL) large flake oats
1/4 tsp (1 mL) cinnamon
1/4 tsp (1 mL) ground cardamom
1/4 tsp (1 mL) salt
1/4 cup (60 mL) chilled unsalted butter, regular or vegan, diced, plus extra for greasing pan
Cake
1 cup (250 mL) oat flour
1 cup (250 mL) large flake oats
1 tsp (5 mL) baking powder
1/2 tsp (2 mL) salt
1/4 cup (60 mL) unsalted butter, regular or vegan, at room temperature
1/2 cup (125 mL) raw or demerara sugar
2 large eggs
1 tsp (5 mL) pure almond extract
1/2 tsp (2 mL) lemon zest
1/2 cup (125 mL) unsweetened oat or almond milk
2 cups (500 mL) fresh raspberries, rinsed and well drained
1/2 cup (125 mL) blueberries, rinsed and well drained
Preheat oven to 350 F (180 C).
In bowl, combine dry topping ingredients. Stir to blend. Using fingers, rub in butter until topping mixture comes together in large clumps. Set aside.
For cake, lightly grease 8 in (20 cm) square or round baking pan and line bottom with parchment paper. Butter parchment. Set aside.
In small bowl, stir oat flour, oats, baking powder, and salt together.
In large mixing bowl, beat butter and sugar together until blended. On high speed, beat in eggs, almond extract, and lemon zest until smooth. Reduce speed to low and beat in dry ingredients alternately with milk until all is blended in.
Pour half the batter into prepared baking dish. Scatter 1 cup (250 mL) raspberries evenly overtop. Spoon with remaining batter and scatter with another 1 cup (250 mL) raspberries. Then add 1/2 the topping, blueberries, and remaining topping.
Bake in center of preheated oven for 60 minutes, or until cake tester inserted in center comes out clean. Lay a sheet of foil loosely overtop if cake is browning before cake is fully baked.
Remove baking dish to rack to cool. Once cool, lift out cake using edges of parchment. Place on rack to completely cool. To remove, run the thin blade of a sharp knife around inside edge to loosen cake from sides. Slide large, thin spatula underneath and transfer to serving plate.
Serve buckle cut into squares or wedges and with a scoop of your favorite vanilla ice cream, if you wish.
Serves 12.
Each serving contains: 209 calories; 5 g protein; 10 g total fat (5 g sat. fat, 0 g trans fat); 26 g total carbohydrates (11 g sugars, 3 g fiber); 169 mg sodium
Written by Irene McGuinness
