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Fruit of the MonthGOOSEBERRIES!
Though this intriguing berry grows wild in many locations throughout
the continental United States, it's generally cultivated in tropical zones
such as Hawaii, Australia, New Zealand, South Africa, Asia, and Central
and South America. At first glance the cape gooseberry with its inflated,
papery skin, looks somewhat like a Chinese lantern. The bittersweet, juicy
berries that hide inside the skin are opaque and golden in color. Imported
cape gooseberries are available from March to July.
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Make Gooseberries Part of Your 5 A Day Plan
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Spiced
Gooseberry Sauce
Makes 2 1/2 cups (1/2 cup per serving)
One 5 A Day serving
Source: Oregon Fruit Products
Ingredients
1 can (16.5 ounces) Oregon Gooseberries
¼ cup brown sugar
2 tsp cornstarch
½ tsp cinnamon
¼ tsp cloves
¼ tsp salt
Drain gooseberries, reserving syrup. Combine gooseberry syrup, sugar, cornstarch, spices and salt in small saucepan. Cook, stirring constantly, until thickened and clear. Stir in gooseberries and heat through. Serve spiced gooseberry sauce warm with meat or poultry.
Nutritional analysis per serving: Calories 88, Fat 0g, Calories from Fat 0%, Protein 0g, Carbohydrates 21g, Cholesterol 0mg, Fiber 4g, Sodium 123g.
Gooseberry Chutney
Serves 16
One 5 A Day serving
Source: Unknown
Ingredients
4 lb Gooseberries
3 medium sized onions
3 cups brown sugar, tightly packed
1½ cups cider vinegar
1½ cups dry white wine
1 cup seedless raisins
1 tsp salt
2 tsp dry mustard
1 tsp ground ginger
1 tsp turmeric
½ tsp cayenne pepper
Wash the gooseberries and remove the stems and blossoms. Chop or grind the gooseberries and onions together and place them in a preserving kettle with the remaining ingredients. Cook this mixture uncovered over low heat, stirring frequently, until it thickens, about 2 hours. Ladle into hot, sterilized jars and seal immediately.
Nutritional analysis per serving: Calories 257, Fat 0g, Calories from Fat 0%, Protein 1g, Carbohydrates 61g, Cholesterol 0mg, Fiber 5g, Sodium 174mg.
Gooseberry
Relish
Serves 10
One 5 A Day serving
Source: Unknown
Ingredients
5 cups gooseberries
1 cup brown sugar
1½ cups raisins
1 Onion, peeled and sliced
1 Tbsp salt
¼ tsp cayenne pepper
1 tsp mustard
1 tsp ginger
1 tsp turmeric
1 qt vinegar
Chop gooseberries, raisins, and onion. Add other ingredients. Heat slowly to boiling. Simmer 3/4 hour. Stir frequently. Rub through coarse sieve. Reheat.
Nutrition information per serving: Calories 202, Fat 1g, Calories from Fat 0%, Protein 1g, Carbohydrates 53g, Cholesterol 0 mg, Fiber 4g, Sodium 720mg.
Gooseberry
Crunch
Serves 9
One 5 A Day serving
Source: Gingerich Farms
Ingredients
1 cup flour
¾ cup rolled oats
1 cup packed brown sugar
½ cup soft butter
1 tsp cinnamon
4 cups gooseberries
1 cup sugar
2 Tbsp cornstarch
1 cup water
1 tsp vanilla
Mix together crumb topping until crumbly. Press half of crumbs into 9" greased pan. In saucepan combine sugar, cornstarch, water and vanilla. Bring to boil, add fruit and cook until clear and thick. Pour over crumb mix and top with remaining crumbs. Bake in 350 degree oven for 45 minutes or until browned. Cut in squares, serve warm with whipped cream.
Nutrition information per serving: Calories 336, Fat 12g, Calories from Fat 29%, Protein 2g, Cholesterol 29mg, Fiber 4g, Sodium 11mg.
Gooseberries, Apples, and Raisins in Wine
Serves 4
Two 5 A Day servings
Source: unknown
Ingredients
1 cup sweet white wine
¼ cup raisins
2 Tbsp sugar
1 pint green gooseberries, topped, and tailed
2 cups Yellow Delicious apples, quartered, cored, peeled, and cut into ¼-inch slices
1 tsp cornstarch
4 Tbsp low-fat whipped cream
½ tsp cinnamon
½ tsp powdered butter substitute
dash of nutmeg
Combine wine, raisins, and sugar in saucepan. Bring to a boil, then cover and simmer for 5 minutes. Add gooseberries; poach until just barely tender, about 5 to 8 minutes. Do not let syrup bubble or berries may burst. Transfer fruit gently with a slotted spoon to a serving dish. Add apples to syrup and poach until gently tender, approximately 5 to 10 minutes. Do not over cook, or the apples will be mushy. Transfer apples with slotted spoon to serving dish. Stir cornstarch in to syrup and cook for 1 minute, stirring constantly. Pour over fruit, let cool, and serve with whipped cream.
Nutrition information per serving: Calories 195, Fat 3g, Calories from Fat 16%, Protein 1g, Cholesterol 8mg, Carbohydrates 34g, Fiber 5g, Sodium 7mg.
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