Column Reprint: Berries

One of the greatest treats of summer is fresh berries. I’m happy to tell you that they fit
beautifully into a low carb diet Berries are among the lowest sugar fruits. So enjoy them while
they’re – well, less expensive.

Strawberries are summertime ambrosia, and a half a dozen large strawberries will only run you
8.3 grams of carbohydrate, with 5 grams of fiber – for a usable carb count of just 3.3 grams
Have a dozen

One cup of raspberries – a generous serving – contains 14.7 grams of carbohydrate – but 8 of
those grams are fiber, so you’ll only get 6.7 grams of usable carbohydrate. Blackberries are
similar; 1 cup contains 13.8 grams of carbohydrate, with 7.6 grams of fiber, for a usable carb
count of 6.2 grams.

Blueberries are considerably higher carb -- Just 1/2 cup will give you 10.5 grams of
carbohydrate, with 1.7 grams of fiber, for a usable carb count of 8.8 grams. I’d stop at half a cup
if you’re badly carbohydrate intolerant.

Berries are even more nutritious than they are delicious. They are high in pigments known as
anthocyanins, which are powerful antioxidants with many health benefits, from reducing
inflammation and preventing heart disease, to stabilizing blood vessel walls, and even improving
vision. Berries also contain ellagic acid, a compound that appears to be a potent cancer fighter.

Berries are all quite perishable, so eat them up quickly. I’ve had raspberries go moldy on me
within 48 hours. If you’re going to cook or puree them, feel free to use frozen, unsweetened
berries.

* Serve strawberries with whipped cream in your chip-and-dip for a great informal dessert at
your next cookout. Whip 8 ounces chilled heavy cream with 1 tablespoon sugar-free vanilla
instant pudding mix for a great whipped topping. 6 servings, each with 132 calories, with just 1
gram of carbohydrate, and 1 gram of protein – not counting the strawberries, that is.

* Blueberries and cream is an old favorite, and your low carb diet means you don’t have to feel
guilty about the cream.

* Combine plain yogurt, the new Carb Countdown Dairy Beverage, the berries of your choice,
and a little Splenda in your blender for a great smoothy. For more protein, add a scoop of vanilla
whey protein powder.

* Pour chilled champagne (“brut” is the lowest carb – oddly enough, champagne labeled dry is
actually pretty sweet) over sliced strawberries for an elegant dessert cocktail.

I couldn’t decide whether to give you a dessert or a main dish using berries, so here are both.
The first is a very simple sorbet, with a wonderful, intense flavor. It’s not only low carb, but very
low calorie, as well.

Blackberry Sorbet
1 package (4-serving size) sugar-free lemon gelatin
2 cups boiling water
2 cups blackberries, fresh or unsweetened frozen
Splenda (optional)

Put the gelatin and the boiling water in your blender, and run it for 20 seconds or so, until the
gelatin is dissolved. Turn off the blender, and let this cool for a while – you want it almost down
to room temperature if you’re using fresh berries, and no more than warm if you’re using frozen
berries (which, of course, will cool the mixture further.)

Now add the berries, and run the blender again until they’re pureed. Taste the mixture, and
decide if it’s sweet enough – I like it just like this, but add Splenda to your taste if you think it
needs it. Put the blender container in the refrigerator, and cool it until the mixture is getting
syrupy. Pour into an ice cream freezer, and freeze according the instructions that come with your
unit, then serve.

If there’s any left over, it will freeze very hard. Soften before serving.

6 servings of about 1/2 cup, each with: 38 Calories; trace Fat; 2g Protein; 6g Carbohydrate; 3g
Dietary Fiber; 3 grams usable carb.

Turkey Raspberry Salad

1/4 cup oil
1/4 cup raspberry vinegar
1 tablespoon Splenda
1 teaspoon poppy seeds
1/2 teaspoon dry mustard
1/2 clove garlic -- crushed
1/8 teaspoon salt
1/8 teaspoon pepper
1 quart fresh spinach
1 quart boston lettuce
1 pound smoked turkey breast -- cubed
1/4 medium red onion -- sliced paper-thin
8 ounces fresh raspberries
1/4 cup chopped walnuts -- toasted
2 teaspoons butter

In a small bowl, combine the oil, vinegar, Splenda, poppy seeds, mustard, crushed garlic, and salt
and pepper. Whisk them together well. Refrigerate while you...

Assemble your greens in a big salad bowl, cube your turkey, slice your onion, and chop your
walnuts.

In a medium, heavy skillet, over medium heat, stir the chopped walnuts in the butter for 5-7
minutes, until toasted.

Now, pour your dressing over the greens, and toss well. Arrange on four serving plates. Top with
the cubed turkey, sliced onion, raspberries, and chopped walnuts, and serve.

4 servings, each with: 434 Calories; 29g Fat; 34g Protein; 12g Carbohydrate; 6g Dietary Fiber; 6
grams usable carb.

Note: I’d use a bland oil in this – probably macadamia, peanut, walnut, or almond. Light-flavored
olive oil would do, too.