Wednesday, September 23, 2009

Crunchy Bumble Berry Dessert

This is one of my all-time favorite recipes. I usually have it in the morning as breakfast because it can last me through lunch time, no sweat. :) But I am beginning to have it as a after-dinner dessert too. Try this sugarfree recipe and let me know what you think!

Ingredients (Makes 2 servings as a dessert or 1 serving as breakfast):
1 banana (semi-ripen)
¼ cup strawberries (frozen)
¼ cup blueberries (frozen)
¼ cup raspberries (frozen)
1 handful of dry roasted almonds

1. Pour all berries into a food processor or blender.
2. Cut or break banana into chunks and add into food processor or blender.
3. Blend using “smoothie” or “puree” function.
4. Add almonds and blend to combine.
5. Ready to serve.

Method to dry roast almonds:
1. Always buy raw almonds because they keep longer than ready roasted ones.
2. Preheat oven to 275F or 140C. If you don't have an oven, you can roast them in a saucepan too. See Bruschetta recipe.
3. Place almonds loosely on a baking sheet. Roast enough to last you for a few days to ensure that you always get fresh roasted almonds!
4. Place baking sheet in oven and dry roast nuts for about 6 minutes.
5. Let nuts cool on baking sheet before storing in an air tight container in the fridge.

Frozen berries give a creamier texture than fresh ones. Frozen berries have the same amount if not more nutrients than fresh ones because they are frozen soon after harvesting and therefore do not risk losing their nutrients while being transported to the market. If using frozen berries, thaw in fridge overnight before using.

As for bananas, the more ripe the banana, the lesser the amount of vitamin C left in there. So go for semi-ripen bananas in this recipe if possible. Plus, the "banana flavor" is less intense in a semi-ripen banana than a ripen one.

Raw nuts keep better and longer than roasted ones. If you rather not roast them yourself, get ready roasted nuts that are not salted for this recipe.

Nutritional value of this recipe
This power breakfast is only 250 calories but a huge provider of protein (6.2g), dietary fiber (9g), Vitamin C (72%*) and manganese.

* based on a 2,000 calories per day diet

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