50 Best Plants on the Planet (10 page)

Freshly ground black pepper

1
½
tablespoons red wine vinegar

OPTIONAL TOPPINGS
¼
cup slivered almonds, toasted (
see Cook's Note
); chopped fresh tomato; toasted bread crumbs; crumbled goat cheese; grated Parmesan cheese

1
.
Bring a large pot of salted water to a boil on high heat. Meanwhile, rinse the greens thoroughly in several changes of cold water.

2
.
Place a colander in the sink. Place the beet greens in the boiling water for
1
minute. Drain them in the colander and run cold water over them to stop the cooking. With your hands, squeeze out excess water and coarsely chop the greens.

3
.
In a large, deep skillet, heat
1
½
tablespoons of the oil on medium-high heat. Add the garlic and onion; cook, stirring occasionally, until the onion softens, about
2
to
3
minutes. Do
not
brown the garlic; reduce the heat as needed. Add the greens and increase the heat to high. Season with salt and pepper. Cook for about
2
minutes more, stirring frequently, until the greens are tender.

4
.
In a small bowl, combine the remaining
1
½
tablespoons oil and the vinegar; stir with a fork. Pour over the greens and toss. Garnish with the toppings of choice. Serve.

COOK'S NOTE
To toast almonds, place them in a single layer on a rimmed baking sheet. Bake in a
350
-degree-F oven for
3
to
4
minutes, or until lightly browned. Watch carefully because nuts burn easily.

One chew and a blackberry's tiny juice sacs burst with flavor-packed goodness. The juice is a seductive blend of deep sweet-tart flavors, while the flesh that encases it is a counterpoint of gentle crunch. Both the color and taste are prized in desserts, jams, and juices. The vibrant flavors lend excitement to yogurt or cooked grains, as well as to game, pork, and grilled tofu.

Blackberries are concentrated sources of the phytochemical ellagic acid, which acts as a powerful antioxidant. Quercetin, one of the main antioxidant compounds in berries and especially prevalent in blackberries, protects against cancers. It also works best in combination with vitamin C, and blackberries coincidentally are higher in vitamin C than many other fruits.

The compounds in blackberries and other berries have demonstrated a capability to reverse defects in memory, cognition, and motor function, especially as connected with aging.

NUTRITIONAL INFORMATION

(per
1
cup raw)

calories
62

fat calories
6

total fat (g)
1

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
1

total carbohydrates (g)
1
5

fiber (g)
8

sugars (g)
7

protein (g)
2

vitamin A IUs
6
%

vitamin C
50
%

calcium
4
%

iron
5
%

The proanthocyanadin compounds of the type found in high amounts in blackberries were shown in peer-reviewed research to lower the risk of kidney stones.

Blackberries also are one of the best sources of calcium among the berry family, with more than two times the amount of many other fruits. Although in recent years calcium has received a lot of attention for the function it plays in keeping the cardiovascular system healthy, it still is the most important mineral for bone health. Enjoying lots of dietary calcium can reduce and even counter osteoporosis.

Year-round

Look for berries that are fragrant, without any mold or mushiness. A dark black color is best because only purple or dark red may be a sign that they were not ripe when harvested. If packaged in a container, look at the pad underneath the berries; if it looks saturated with dark juice, choose another container. Or if the berries stick together when the container is tilted, it could be a sign that there is deterioration. Store unwashed berries in a single layer in a shallow container; cover loosely with plastic wrap and refrigerate. Blackberries are perishable, so if not using within
3
or
4
days, freeze them. To freeze, place them in a single layer on a rimmed baking sheet; once frozen, transfer them to a zipper-style plastic freezer bag—push out the air, seal, and return them to the freezer. Use frozen or defrosted berries only in cooked dishes since they become mushy when frozen and thawed.

Place in a colander and wash briefly with cold water. Drain, then place the berries on paper towels or a clean kitchen cloth to absorb more water.

For a dessert sauce, bring
2
cups frozen or fresh blackberries and
½
cup agave syrup to a boil in a medium saucepan on medium-high heat. Reduce the heat and simmer on medium-low for
1
minute. In a small bowl, combine
1
tablespoon fresh orange juice with
2
teaspoons cornstarch. Add the mixture to the berries and stir, simmering, until thickened, about
1
minute. Cool and serve over pudding, custard, ice cream, or yogurt.

In a small saucepan, combine
2
tablespoons agave syrup with
2
tablespoons water; bring to a boil on high heat. Stir in
2
teaspoons minced fresh ginger and remove from the heat. Let cool. In a large bowl, combine the gingered syrup with
2
tablespoons fresh lemon juice. Add
10
cups of mixed fresh fruit, such as blackberries, peaches or plums (peeled, pitted, sliced), grapes, tangerine sections, cubed melon (such as cantaloupe, watermelon, or honeydew) and/or kiwi (peeled, sliced). Toss. Serve or cover and chill up to
4
hours.

In a medium-large bowl, toss
5
cups fresh baby spinach with
2
tablespoons extravirgin olive oil. Add
3
tablespoons balsamic vinegar,
¼
red onion (cut into thin slivers),
⅓
cup crumbled feta cheese,
1
cup halved grape tomatoes,
3
tablespoons chopped toasted walnuts, and
2
cups blackberries (fresh or thawed) and toss again.

In a medium pan or Dutch oven, combine
3
¾
cups fresh or frozen IQF (individually quick frozen without sugar) blackberries,
2
cups water,
3
tablespoons agave syrup or maple syrup,
½
lemon (thinly sliced),
1
cinnamon stick, and
3
whole cloves. Bring to a boil on high heat; reduce the heat to medium-low and simmer for
5
minutes, mashing the berries with a potato masher or slotted spoon. Strain using a fine sieve, pressing the contents with the back of a sturdy spoon to release the juice; discard the solids. Let cool. Put the juice in a food processor with
¾
cup plain Greek-style yogurt; pulse just enough to incorporate the yogurt into the fruit mixture. Place the soup in a pitcher; cover and refrigerate until cold. Stir, then pour it into
2
-ounce glasses or demitasses cups and serve topped with a small dollop of plain yogurt sweetened with honey.

This dessert looks something like a cobbler. The tofu-enhanced mixture browns nicely, creating a crisp surface with a berry-spiked biscuity interior. If you like, dust each serving with a little powdered sugar: Place a small amount in a fine sieve; gently shake over the top of each serving.

Yields
6
servings

NUTRITIONAL INFORMATION

(per serving)

calories
160

fat calories
70

total fat (g)
7

sat fat (g)
2

cholesterol (mg)
30

sodium (mg)
70

total carbohydrates (g)
23

fiber (g)
4

sugars (g)
17

protein (g)
4

vitamin A IUs
6
%

vitamin C
25
%

calcium
4
%

iron
6
%

Nonstick vegetable oil cooking spray

⅓
cup plus 1 tablespoon sugar

⅓
cup pecan halves, toasted (
see Cook's Note
), at room temperature

2 tablespoons all-purpose flour

½
teaspoon ground cinnamon

⅛
teaspoon salt

⅓
cup silken firm tofu

1 egg

1 tablespoon unsalted butter, at room temperature

2
¾
cups fresh blackberries

OPTIONAL GARNISH
6 sprigs fresh
mint, powdered sugar

1
.
Preheat the oven to
400
degrees F. Generously coat a
1
-quart gratin pan with cooking spray.

2
.
Put the sugar, pecans, flour, cinnamon, and salt in a food processor fitted with the metal blade; process until finely ground. Add the tofu, egg, and butter; process until puréed and smooth.

3
.
Put the berries in a single layer in the prepared pan. Add the batter and spread it over the berries. Bake until the gratin is set and lightly browned,
40
to
50
minutes. Let it cool for
25
to
30
minutes. If desired, dust with powdered sugar and garnish each serving with a sprig of fresh mint.

COOK'S NOTE
To toast pecans, place them in a single layer on a rimmed baking sheet. Bake in a
350
-degree-F oven for
4
to
5
minutes, or until lightly browned. Watch carefully because nuts burn easily.

Blackberries and fresh sweet cherries have such complementary flavor profiles. Bing (bright red to mahogany red) is the most common cherry variety in the marketplace, but others such as Rainiers (yellow with a red blush) can be substituted. The easiest and least messy way to remove the seeds is to use a cherry pitter. The gadget works something like a scissor-style paper punch with a shaft that pushes the pit out.

Yields
8
servings

NUTRITIONAL INFORMATION

(per serving)

calories
250

fat calories
5

total fat (g)
0

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
10

total carbohydrates (g)
47

fiber (g)
3

sugars (g)
41

protein (g)
3

vitamin A IUs
2
%

vitamin C
20
%

calcium
4
%

iron
4
%

2
½
cups dry red wine

1 cup granulated sugar or agave syrup

Two 2-inch-wide strips orange or tangerine zest

1
½
pounds fresh sweet cherries, pitted, halved

8 ounces whole fresh blackberries

OPTIONAL
2 teaspoons minced fresh mint

¾
cup plain fat-free Greek-style yogurt

1 tablespoon honey

OPTIONAL GARNISH
sprigs fresh mint

1
.
In a large non-aluminum saucepan, combine the wine, sugar, and zest. Bring to a simmer on medium-high heat, stirring to dissolve the sugar. Add the cherries and reduce the heat to maintain a simmer until the cherries are just barely tender, about
4
to
5
minutes. Transfer everything to a bowl to cool. When it is lukewarm, add the blackberries and mint, if using. Gently toss.