Growing up, we had a couple of gorgeous rhubarb plants in the garden. When my dad would place several stalks on the kitchen counter, I knew it was time to make his favorite rhubarb custard pie.
That custard pie is not going to meet the nutritional guidelines set for a Heart Smart® and Healthy Table recipe but I’m hoping you’ll like this strawberry rhubarb compote.
Rhubarb is often referred to as the pie plant because that’s one of its primary uses. This member of the buckwheat family can grow to 2 feet high with large stalks that can be pinkish-green or deep red, depending on the variety.
Though botanically considered a vegetable, rhubarb is typically eaten as a fruit. At stores, you’ll see rhubarb sold without leaves. That’s a good thing, because the leaves are toxic and should never be eaten.
Rhubarb provides a healthy dose of vitamin C and potassium. If you are prone to kidney stones, your doctor may suggest that you avoid rhubarb because it contains compounds called oxalates, which may accelerate stone formation in susceptible people.
Due to its intense tartness, cooking with rhubarb requires adding a fair amount of sugar. It also helps to pair rhubarb with sweet strawberries as we did in today’s pancake topping.
Strawberries are the most popular berry in the U.S. And while they’re available year-round, April through June is peak season so enjoy them now.
Nutritionally speaking, strawberries have much to offer. One cup of berries provides more vitamin C than an orange and more fiber than a slice of whole-wheat bread.
Strawberries also contain a variety of phytonutrients. These are naturally occurring substances found in plants, which may decrease the risk of cancer and heart disease. Anthocyanin (an-tho-SY-a-nin) is a phytonutrient in strawberries that may help dilate arteries, counter the buildup of plaque, and reduce inflammation. Anthocyanins give berries and other produce their blue or red color.
When selecting strawberries, look for brightly colored, plump, firm, dry berries with a strong, fresh strawberry scent. The leafy green caps should be attached. Pale, green or yellow fruit is not ripe and will harden and sour. Check the bottom of the container for dampness or stains, which indicate decay. Strawberries are highly perishable, so store them in the refrigerator immediately and eat within two to three days. Do not wash them until ready to use.
Darlene Zimmerman is a registered dietitian in Henry Ford Hospital’s Heart & Vascular Institute. For questions about today’s recipe, call 313-972-1920.
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More: Strawberry U-pick farms in metro Detroit: Where to go, what to expect
Ricotta Cheese Pancakes with Strawberry Rhubarb Compote
Serves: 6 (3 pancakes each) / Preparation time: 10 minutes / Total time: 25 minutes
¾ cup all-purpose flour
2 tablespoons sugar
1 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon salt
1 cup skim milk
½ cup low-fat ricotta cheese
1 egg
1 teaspoon vanilla
1 teaspoon lemon zest
Nonstick vegetable oil cooking spray
COMPOTE
1 cup fresh strawberries, hulled, sliced
1 cup rhubarb, diced
⅓ cup sugar
2 tablespoons water
2 teaspoons fresh lemon juice
In a large bowl, combine flour, sugar, baking powder, baking soda and salt; mix well.
In a medium bowl, beat together milk, ricotta cheese, egg, vanilla and lemon zest. Pour milk mixture over dry ingredients and stir until batter is just smooth.
Spray a nonstick skillet with vegetable oil cooking spray and set over medium heat. When hot, spoon 1/8 cup batter onto pan. Turn pancake when top is covered with bubbles and edges appear cooked. Briefly cook second side, just long enough to brown.
Repeat with remaining batter.
To prepare compote, place strawberries, rhubarb, sugar and water in a medium saucepan and bring to a boil over medium heat, stirring continuously. Cook until thickened, about 10 to 15 minutes. Remove from heat and stir in lemon juice. Serve on pancakes.
From Created by Darlene Zimmerman, MS, RD, for Heart Smart and tested by Susan Selasky for the Free Press Test Kitchen.
174 calories (10% from fat), 2 grams fat (1 gram sat. fat), 33 grams carbohydrates, 6 grams protein, 291 mg sodium, 41 mg cholesterol, 127 mg calcium, 1 gram fiber. Food exchanges: 1 starch, 1 fruit, 1/2 lean meat
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