Dried Berries. From cranberries to raisins to goji, they invariably keep their impressive levels of goodness. They are tasty, easily snackable, storable and relatively cheap, so I think it’s crazy not to experiment with them to boost nutrient intake and add a new flavour dimension. Mmmm.
Although you can make trail mixes or eat them straight up, here are my three favourite ideas for including these little nutrient lovelies in your diet.
Buff bars are my take on Naked Bars, they are raw, dairy-free and sugar-free and you can play around with the ingredients to suit your taste. They can also keep for up to a week… if they last that long…!
Smoothies & Birchers
Birchers (overnight oats) are my weapon of choice – and adding any dried berries the night before softens them into delicious squishiness. But they are equally good chopped up on the top or whizzed into smoothies to give texture and tang.
If, like me, you find cauliflower ‘rice’ a bit bland, why not turn it into a pilaf for a change.
1 cauliflower, 1 onion, 1 garlic clove – all pulsed together in a food processor (think breadcrumbs, not mush)
1 teaspoon cumin
1 teaspoon cinnamon.
1 handful chopped dried berries
1 handful chopped nuts
Fry the vegetables in an oil of your choice for a couple of minutes, until it starts to look softened and translucent. Add in the spices and stir until well blended. Add in the berries and nuts and cook for a couple more minutes until it looks deliciously edible.
These are easy to make (as long as you have a food processor), taste good, are extremely filling, and can keep for at least a week in an airtight container. You can also play around with the ingredients to your taste.
1 packet of soft pitted dates (approx 300g)
4 tablespoons cacao (or cacao) powder
1 tsp vanilla extract
2 large handfuls of porridge oats
1 large handful of almonds
1 large handful of walnuts
1 handful of goji berries
Obliterate the dates in a food processor until you have a thick paste. You may need to add a shot glass of water to help. Once you have the right consistency, add in the cacao, vanilla and porridge oats and blitz until well combined and it looks a bit like soil!
Add in the nuts and berries and blitz again until it reaches a consistency that stays together when you press it between your fingers.
Press it into a baking tin approx 20cm x20cm and leave to firm up in the fridge for a few hours.
Cut up and enjoy!