Things to do with Frozen Berries

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The best dessert is a piece, or a bowl, of fresh fruit, but there might be times when we don’t have any fresh fruit on hand, or just feel like something different. That’s where frozen berries come in. They’re a great standby, and can simply be thawed and served with yoghurt, added to your morning porridge or used to make quick desserts or smoothies. They can even be used to make a small batch of jam. And since they come in resealable bags, you can use a small amount at a time.

You’ll find packets of frozen cherries, strawberries, blueberries, blackberries or raspberries in your supermarket freezer, or mixed berries which contain a combination of some or all of them. (Frozen mango and bananas are also available.)

Did you know that strawberries, blackberries and raspberries aren’t actually berries at all, but bananas, pumpkins, avocados and cucumbers are? So what makes a berry? In botanical terms, a berry is a fruit or vegetable that contains seeds that are surrounded by the pulp, the part of the berry that we usually eat. Of all these ‘berries’, the blueberry is the only true berry. The others got their name from the colloquial meaning of ‘berry’ which just means ‘small fruit’. Whether they are true berries or not, all these fruits are rich sources of dietary fibre, vitamins such as C and K, and several minerals and antioxidants.

The following recipes are designed for frozen mixed berries, but, of course, can be adapted to any single or combination of berries.

For more ideas for healthy desserts see Things to do with a Granny Smith Apple and Things to do with a Banana.

 

Recipes:

Quick Berry Compote

Berry and Banana Smoothie

Berry Porridge

Frozen Berry Pudding

Sweet Couscous with Berries

Microwave Mixed Berry Cake-in-a-Mug

Microwave Apple and Berry Crumble

Berry Bread and Butter Pudding

Mixed Berry Muffins

 

Quick Berry Compote

• ¼ cup frozen mixed berries
• 1 tsp. lemon juice
• 1 tsp. honey or sugar

 

1. Place all ingredients in a medium bowl or mug
2. Microwave on high for 60 seconds and stir

Serving suggestions: can be served warm with French Toast or pancakes or cool as a jam on toast or biscuits

 

Berry and Banana Smoothie

• 1 small ripe banana, sliced
• ¼ cup frozen mixed berries, semi-thawed
• ½ cup natural yoghurt
• 1 tbsp. almond meal
• 2 tsp. desiccated coconut (optional)

 

1. Place all ingredients in a serving mug of a bullet blender and liquidise thoroughly

Variations:

• substitute 1 cup low-fat milkfor yoghurt to make a berry milkshake
• place in small cup of bullet blender and reduce yoghurt to 1 tbsp. to make a berry and banana cream

 

Berry Porridge

• ¼ cup quick oats
• 1 tbsp. almond meal
• ¼ cup frozen mixed berries
• ¼ cup low-fat milk, or 1–2 tbsp. natural yoghurt (optional)
• Desiccated coconut (optional)

 

1. In a medium bowl, mix together oats and almond meal and top with berries
2. Just cover with boiling water
3. Cover and microwave on high for 2 minutes
4. Cool by stirring in some cold water, milk or yoghurt (optional)
5. Sprinkle with coconut (optional)

Variation: substitute cold low-fat milk for water in Step 2

Tip: Berry Porridge can also be a warm dessert

 

Frozen Berry Pudding

• ½ cup frozen mixed berries
• ¼ cup natural yoghurt
• 1 tsp. honey or sugar (optional)
• 2 tbsp. quick oats or instant couscous

 

1. Take berries from freezer and allow to semi-thaw
2. In the small cup of a bullet blender thoroughly blend together berries with yoghurt and honey (optional)
3. Stir through quick oats
4. Let stand for 10 minutes or refrigerate for 30 minutes

 

Microwave Berry Cake-in-a-Mug

• 3 tbsp. wholemeal plain flour
• 1 tbsp. almond meal
• 1 tbsp. (plus) desiccated coconut
• ½ tsp. baking powder
• ¼ cup frozen (mixed) berries
• 1 tbsp. canola oil
• ¼ cup low-fat milk
• Cinnamon and/or ginger

 

1. In a wide mug or small bowl, mix together flour, almond meal, coconut, baking powder, cinnamon and/or ginger
2. Add mixed berries, canola oil and milk and mix thoroughly
3. Smooth out and sprinkle with desiccated coconut (optional)
4. Microwave on high for 2 minutes

Serving suggestion: serve with a dollop of natural yoghurt

 

Microwave Apple and Berry Crumble

• 1 (Granny Smith) apple
• ¼ cup frozen mixed berries
• 1 tsp. lemon juice
• 1 tsp. sugar
• Cinnamon
• 1 tbsp. butter
• 2 tbsp. quick oats
• 1 tbsp. wholemeal flour
• 1 tbsp. desiccated coconut
• Natural yoghurt (optional).

 

1. Peel and chop the apple
2. Place in a mug or bowl with berries, lemon juice, sugar and cinnamon
3. Cover and microwave on high for 5 minutes
4. In another cup, microwave butter on high for 30 seconds to melt
5. Stir in oats, flour and coconut
6. Top fruit with oat mixture and microwave on high for 60 seconds
7. Let cool to set the crumble and serve with a dollop of natural yoghurt (optional)

Variation: omit crumble topping (Steps 4–6) and serve as a compote

 

Berry Bread and Butter Pudding

• ½ cup frozen mixed berries
• 1 slice wholegrain bread
• ½ cup low-fat milk
• 1 tsp. sugar (optional)
• 2 tsp. cornflour
• Cinnamon and/or ginger
• Desiccated coconut (optional)
• 1 tsp. (plus) butter or margarine
• Oil spray

 

1. Take berries from freezer and allow to thaw out
2. Lightly toast and butter the bread
3. Remove crusts (optional) and cut into 1 cm squares
4. Spray a small pie dish with oil
5. Spread bread squares in base of pie dish and distribute berries over bread
6. Whisk cornflour into cold milk in a large mug
7. Cover and microwave on high for 30 seconds
8. Stir butter into milk
9. Cover and microwave on high for 30 seconds
10. Whisk in sugar (optional) and spices
11. Cover and microwave on high for 30 seconds, then stir thoroughly
12. Repeat until thickened
13. Pour sauce over bread and berries
14. Sprinkle with spices and coconut (optional)
15. Bake in a pre-heated moderate (175°C) toaster oven for 20 minutes

 

Mixed Berry Muffins

• 1½ cups wholemeal flour
• ½ cup quick oats
• ½ cup almond meal
• ½ cup (plus) desiccated (or shredded) coconut
• ½ cup skim milk powder
• 1 cup (frozen) mixed berries
• 1 egg
• 3 tsp. baking powder
• ¹/₃ cup canola oil
• Oil spray (or paper cake cups)

 

1. Sift flour and mix in dry ingredients
2. In another bowl or cup whisk egg and add in oil and 1 cup cold water
3. Add wet ingredients to dry ingredients
4. Add berries
5. Stir only as much as you need to combine the ingredients, adding a little water as required to get a smooth consistency
6. Spray a 12-cup muffin tray with oil (or place a paper cake cup in each cup)
7. Divide the mixture between the 12 cups and sprinkle with additional coconut Bake in a pre-heated moderate (180°C) oven for approx. 20 minutes until golden and if you insert a skewer it comes out dry
8. Turn out and cool
9. Refrigerate in a sealable container for up to 5 days or wrap individually and freeze