Goji Berries

13 Nov

source

Goji berries (pronounced GO-JEE) have garnered a lot of media attention over the past couple of years based on its alleged health benefits. These berries have been used in traditional Chinese medicine for thousands of years, but have only recently become a food of interest for people in North America. These berries are also known as wolfberries and lyceum barbarum and are grown in China, Mongolia and in the Himalayans in Tibet. When purchased here, they are typically found in dried form or in a goji berry juice.

Nutritionally, these little berries are low in calories, fat-free and rich in fibre, antioxidants and vitamin C. However, health claims concerning its use in treating diabetes, hypertension, fever and cancer are based on few studies and more evidence is needed before these correlations can be confirmed.

Per 1 oz (28 grams) of dried goji berries:

Calories 100 kcal
Total Fat 0 grams
Protein 4 grams
Carbohydrate 21 grams
Sugars 13 grams
Fibre 3 grams
Sodium 75 milligrams
Vitamin A 140% DV
Vitamin C 20% DV
Calcium 4% DV
Iron 10% DV

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The taste of these berries has been compared to a cross between cherries, cranberries and raisins with a slightly bitter taste. Its texture is similar to that of raisins. So how exactly can you incorporate these berries into your diet? Try adding them into a smoothie or juice (you can even rehydrate them by soaking them in water), sprinkling on oatmeal or cereal, adding it to salads or a stir fry and more!

The dried berries can be found at your local Bulk Barn, while goji berry juices will typically be found in health food stores. However, the juices can be very pricey!

I tested these berries out by soaking them in water overnight and adding them to a smoothie!

With no exact measurements, I added the rehydrated berries, orange juice, pomegranate juice, frozen strawberries and cranberries, and chia seeds. Any combination will do!

Recipes:

Goji Berry Granola
Oatmeal Spice Cookies with Goji Berries
Goji Nibby Nuggets
Goji Berry Smoothie/Goji Berry Trail Mix/Oatmeal with Goji Berries

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2 Responses to “Goji Berries”

  1. ~ Recipe Ratings ~ November 14, 2011 at 2:42 am #

    That smoothie sounds delicious! I think I will have to test this mysterious functional food. I keep hearing about goji berries at restaurants and on the food network and from numerous nutritional articles, but I never really looked into their actual nutritional components. I think it’s a great idea to rehydrate them so they can be mixed into other foods such as your smoothie. Tell me, do you prefer them over other berries?

    Katie Neil

    • unusualingredients November 16, 2011 at 7:15 pm #

      I did like them in the smoothie, however, I am not a fan of just eating them plain! I think they have to be mixed into something for me to like them, but they were a good addition to the smoothie 🙂

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