The oddly named grunt is like a warm shortcake consisting of sweet dumplings baked over simmering fruit. In this case, the fruit is a delicious combination of blackberries and raspberries, both of which are at their peak from June through September. One cup of each has only 60-75 calories, but 6-8 grams of fiber, which speeds food through the digestive system. (Eating 25-30 grams of fiber a day could reduce your colon-cancer risk, research indicates.) In addition, blue-red fruits like blackberries (as well as cherries, plums and blueberries) are brimming with anthocyanins, antioxidants that may suppress tumor growth.
The quick recipe below is a tasty summer treat that allows you to load up on berries at their best. As a bonus, no baking is needed, so your kitchen will stay cool.–Robin Vitetta-Miller, M.S.
Prep time: 10 minutes
Cook time: 10 minutes
1 pint fresh raspberries, rinsed
1 pint fresh blackberries, rinsed
1/2 cup water
1/3 cup plus 2 tablespoons sugar, divided
1 1/4 cups all-purpose flour
1 1/4 teaspoons baking powder
1/4 teaspoon salt
1/2 cup nonfat milk
1 teaspoon vanilla extract
Nonfat whipped topping (optional)
In a large skillet (with lid), combine both types of berries, water and 1/3 cup sugar. Set pan over mediumhigh heat and bring to a simmer.
Meanwhile, in a medium bowl, combine flour, remaining 2 tablespoons sugar, baking powder and salt. Mix with a fork to combine.
In a separate bowl, whisk together milk and vanilla and add to dry ingredients. Mix together with a fork until dry mixture comes together in a soft dough.
Drop dough by heaping spoonfuls onto simmering berries, making eight dumplings. Cover pan and cook 10 minutes, until dumplings are puffed up and cooked through. If you like, serve with a dollop of nonfat whipped topping.
Nutrition Score per serving (1/3 cup berry mixture, 2 dumplings): 295 calories, 2% fat (<1 g; 0 g saturated), 90% carbs (66 g), 8% protein (6 g), 6 g fiber, 122 mg calcium, 2 mg iron, 288 mg sodium.
COPYRIGHT 2004 Weider Publications
COPYRIGHT 2004 Gale Group