蓝莓-营养大户

帅哥

    Blueberries are the king of fruits when it comes to micronutrients. They may not have the vitamin C of oranges and grapefruit, or the potassium found in bananas. But blueberries do have an abundance of phytonutrients, whose strong antioxidant and anti-inflammatory properties, some scientists believe, may help protect against heart disease, colon cancer and other maladies.

    The beneficial phytonutrients in blueberries are anthocyanins, a type found in other fruits and vegetables with red, blue and purple pigments. Scientists use a test called the O.R.A.C. （short for oxygen radical absorbance capacity） to rate the antioxidant capacity in foods, and by this measure blueberries always come out on top. So if red wine is off limits and beets just aren't your thing, try adding a half cup of blueberries to your cereal or yogurt in the morning, throw a half cup of frozen blueberries into your smoothie - or try any of this week's recipes.

    Blueberry Yogurt Parfait

    This beautiful parfait tastes so much richer than it is. You can serve it for breakfast or for dessert. Look for organic yogurt that has no thickeners or gums added to it.

    2 cups blueberries

    1/4 cup sugar

    1 tablespoon freshly squeezed lime juice

    1/2 teaspoon balsamic vinegar

    2 cups drained low-fat yogurt or low-fat Greek style yogurt

    1 tablespoon shelled pistachios, finely chopped

    1. Combine the blueberries, sugar, lime juice and balsamic vinegar in a medium saucepan, and bring to a boil over medium heat. Cook for five to 10 minutes, until the liquid is reduced and the blueberries have cooked down to a jam-like consistency. Allow to cool. You should have about 1 cup of thick, jammy sauce.

    2. Spoon 1/4 cup thick yogurt into the bottom of each of 4 tumblers or parfait glasses. Top with 2 tablespoons of the blueberry sauce. Make another 1/4 cup layer of yogurt on top of the blueberry sauce, and finish with another 2 tablespoon-layer of blueberry sauce. Cover tightly and chill for at least 1 hour. Just before serving, sprinkle finely chopped pistachios over the top.

    Yield: Serves four.

    Advance preparation: The assembled parfaits will hold in the refrigerator for a day. Sprinkle on the pistachios just before serving.

    当谈及微量元素时，蓝莓无疑是果中之王。蓝莓也许不含有橙子和葡萄含有的维生素C,或是香蕉中发现含有的钾元素。但是他们含有丰富的植物营养素，一些科学家认为这些营养素的看氧化和消炎的宝贵功用可以辅助防御心脏病'结肠癌和其他疾病。

    蓝莓中有益的植物营养素是花青甙，一种在其他果蔬中发现的包含有红，蓝，紫几种色素的物质。科学家们进行了一种称作O.R.A.C.（氧基吸收率力的简称）的测试来给食物的抗氧化功效排名，按照此标准，蓝莓总是高居榜首。假如没有红酒并且你有不喜欢甜菜，试着给你的谷物或是奶酪早餐加上半杯蓝莓汁，将另外的半杯蓝莓冻给你的爱人品尝--或是把它写入这周的菜谱。

    奶酪蓝莓冻糕

    这种外观唯美的小糕点的味道比其外观还要迷人。你可以把它当是早点或甜点。（在奶酪的取材方面）需要寻找没有添加增稠剂或是胶剂的有机奶酪。

    2杯蓝莓汁

    4分之1杯糖

    1大汤匙新鲜榨取的酸橙汁

    2杯脱水的低脂奶酪或是低脂希腊式奶酪

    1大汤匙均匀切制的，去壳的阿月浑子果

    第一步。将蓝莓，糖，酸橙汁和香脂醋放入一个中型的炖锅，然后以中火焖炖，煮上个五到十分钟，直到汁水减少，蓝莓脱水成果酱的粘稠度相仿。然后使之自然冷却。你将会得到大约一杯粘稠的类果酱的酱品。

    第二步。将四分之一的粘稠的奶酪分别放入每个杯子或是糕点杯里，共四份。分别用两大汤匙了；蓝莓酱加盖。然后再将四分之一杯子杯高的奶酪至于蓝莓酱上。然后再加另外两大汤匙的蓝莓酱层收尾。盖紧并自然冷却至少一小时。在出售时，把阿月浑子果粉末均匀的洒在顶上。

    产量：四份。

    补充准备：将这些糕点集中放置于冰箱内一天，在出售前将阿月浑子果末洒好。