Thursday 23 November 2017

Healthilicious: Mulberry - the new superfood sensation

Like a moth to a flame, Susan Jane White looks at the latest super-tasty superfood fad to hit our menus

Mulberry - the new superfood.
Mulberry - the new superfood.
Susan Jane White

Meet the mulberry. He's white, chewy and gentle in flavour. Everyone's talking about him. Blueberries - our former superfood sensation - have gone into rehab. Only half as sweet as other dried fruit, mulberries offer an interesting crunch to lentils and curries. Think of them as magic dust to finish off a dish.

These teeny berries will sneak in 
a good dose of vitamin C and iron to your family's mealtime - important for peachy skin and confident teens.

Smuggle them into bags of granola, if you must. But quarantine them from smoothies, or it will taste like an intrepid snail found your blender.

Fresh mulberries are impossible to find, unless you are reading this from your timeshare in Turkey. Mulberries are not a berry, strictly speaking, but 
a cluster of tiny berries that fall apart 
as soon as thirsty fingers find them. This is why most health-food stores only stock their dried equivalent. Mulberries can be fierce pricey, because we're fierce stupid to pay their premium.

Never mind. I love a new trend, and am always willing to part with my 
ever-eager Visa card to feel the vibe.

Once you have a taste of this 
mustard and mulberry dressing, you'll find it difficult to disagree.

Flat-leaf Parsley and Avocado Salad, with Mustard and Mulberry Dressing

Serves 4 as a side dish.

This dressing is free from oil, which 
may suit specific weight-watcher diets. 
I really dig fat, so we teamed the dressing up with great wedges of avocado anyway. Please - no 
finger-wagging at my green friend.

Despite avocados being rich in fat, their cargo is, thankfully, of the 
heart-healthy, monounsaturated kind. Avocados also sport radical phytosterols called beta-sitosterol, associated with reduced blood cholesterol and fewer trips to the loo at night.

You will need:

80g (3oz) dried mulberries

2 tablespoons smooth Dijon mustard

1 teaspoon chia seeds

2 apples, freshly pressed - yields 
250ml (8fl oz) juice

100g (4oz) bunch of flat-leaf parsley

2 ripe avocados

½ tin chickpeas, drained

Enough salad leaves for 2

First, it's worth YouTubing Terence Trent D'Arby and Wishing Well to get you jiggy in the kitchen. Something special will happen to your fingertips and toes. 
Next, mix together the dried mulberries, the Dijon mustard, the chia seeds and the freshly pressed apple juice. Set aside to let the flavours infuse while you canter off to assemble the salad.

Using a very sharp knife, roughly 
chop the flat-leaf parsley, discarding the larger stalky parts. Halve the avocados and remove the stones. Cut each half into slices, then peel each slice.

Tumble the sliced avocado, the freshly chopped parsley and the drained chickpeas into your salad leaves.

Using a hand-held blender, blitz the dressing ingredients that you had set aside earlier. Coat the prepped salad with as much of the mulberry and mustard dressing as you fancy. Then crank up the music.

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