Discover Burgers - My Epicure

IN-SEASON:
Raspberries
14 For your health, enjoy everything in moderation!
TRY THIS:
Place 1 cup (250 ml) raspberries
in a food processor or blender.
Pour in ½ recipe prepared
Epicure’s Italian Dressing and
pulse to mix thoroughly. In a
bowl, stir 1 cup (250 ml) cooked
orzo or couscous with 6 cups
(1.5 L) mixed salad greens.
Drizzle with dressing and toss
to mix. Sprinkle with crumbled
goat cheese or feta and
chopped almonds or walnuts.
Summer’s tiny ruby jewels abound this time of
year. With their sweet, tart avour, raspberries
are our favourite in the berry patch. One of
the softer berries, they need careful handling
to avoid bruising. Raspberries can spoil
quickly and also tend to be pricier
than other berries, so enjoy
while they’re in season!
WHAT TO MAKE
(with fresh or frozen berries):
Raspberry smoothies, pies,
muffins and tarts.
Raspberry dessert sauce:
purée with a little orange
juice and Epicure’s Vanilla
Extract. Add any of Epicure's
baking spices or blends:
Cinnamon, Ginger or Poudre
Douce. Be sure to strain seeds.
Raspberry margaritas!
Raspberry freezer jam
(no canning!) – season with
Epicure’s Nutmeg.
Epicure’s Raspberry Salsa
(see recipe online).
Raspberry vinaigrette: blend
raspberries with prepared
Epicure’s Italian Dressing.
TYPES TO LOOK FOR:
Dark purply-black, salmoncoloured
and classic red.
HOW TO BUY:
Choose plump, brightly
coloured berries. The riper the
berry, the darker the blush.
Avoid pale berries as they
won’t ripen after picking – the
flavour will remain tart but
never sweet.
HOW TO STORE:
Don’t wash berries until ready
to eat. Store in a moistureproof
container in the
refrigerator for up to 2–3 days.
Raspberries spoil quickly, so
don’t let them linger!
HOW TO FREEZE:
Freeze berries in a single layer
until firm, then portion into
small freezer bags.
BOOST THE NUTRITION OF
FAVOURITE SUMMER FOODS
Crystal MacGregor, RD
The heat is on! It's time to take advantage of all the incredible tastes, textures
and health benefits of fabulous fresh summer foods. In-season vegetables and
fruits picked at their peak not only taste amazing, they’re jam-packed with
maximum nutrition.
Use the simple chart below to sneak more wholesome, natural ingredients into
all your summer burgers, condiments and sides for great flavour without the
added sugar, sodium or fat!
NUTRIENT
BOOSTERS
Tomatoes Savoury Tomato
Crumble as a side dish
fresh for topping burgers
Raspberries dressings
soups
Blueberries to Epicure Salsas:
try Epicure’s Mango and
Blueberry Salsa for a
winning combination
SNEAK IT IN HEALTH BENEFITS
to salads and sides
Epicure’s Salsa with
fresh tomatoes and serve
as a burger topper
Salsa
(see recipe online)
ground beef for
antioxidant-rich beef
or bison burgers
Oatmeal into burger mixture for extra nutrients. It absorbs
moisture and helps hold your burger together better when
grilling
Carrots for a burger topping to fresh green, potato
and pasta salads
Beets for a burger topping
to fresh green, potato and pasta salads
Cabbage coleslaw essential
Flax meal
(ground
flax seed)
Herb
Seasonings:
Lemon Dilly
base for spicy
tuna salad
with Epicure’s
Ultimate Asian Sauce for an
amazing fish burger and
pulled pork topper
an egg in recipes and burger mixtures: simply combine
1 Tbsp (15 ml) flax meal with 3 Tbsp (45 ml) water, let sit, then
mix into meat. Also helps keep burgers together while grilling!
Lemon Dilly Dip Mix with non-fat Greek
yogurt for a creamy veggie dip, burger spread, and a dressing
for green, potato and pasta salads
Onions French Onion
or 3 Onion Dip Mix to burger
mixtures – they’ll absorb
juice, keeping burgers moist
during grilling
Calcium Make Epicure’s Smoky Ranch
Dip with non-fat Greek yogurt
for an amazing addition to
pasta and potato salads, and
a calcium-rich condiment for
burgers
French Onion or 3
Onion Dip Mix with non-fat
Greek yogurt for a creamy
veggie dip or dressing for
potato and pasta salads
Melt low-fat grated cheese
on top of burgers. Mix it up!
Try low-fat goat cheese, feta
and marble cheddar
A HEALTHIER YOU
Find Epicure’s Raspberry
Salsa (pictured above) recipe
at epicureselections.com.
Tomatoes contain the antioxidant lycopene, which gives
tomatoes their red colour. Lycopene is important for cancer
prevention and is linked to eye health.
Raspberries are a rich source of antioxidants called anthocyanins,
which offer cancer preventive properties. Raspberry seeds provide
a source of fibre, important for controlling blood sugars.
Blueberries are high in antioxidants that help protect the body’s
cells from damage, promote heart health and aid in cancer
prevention.
Oatmeal is a source of soluble fibre, important for lowering
cholesterol.
Carrots contain powerful pro-Vitamin A carotenoids, important
for night vision and heart health.
Beets are a great source of folic acid, potassium, calcium and
antioxidants (betacyanin), which gives them their rich red colour.
Beets also contain betalains, which may offer detox and antiinflammatory
support.
Cabbage contains glucosinolates, which offer powerful cancerprevention
properties.
Flax meal is a source of heart-healthy omega-3s and soluble
fibre, important for lowering cholesterol.
Lemon provides a source of Vitamin C, a powerful antioxidant.
Dill provides antioxidants and helps to promote healthy
bacterial levels.
Onions contain polyphenols, which offer cancer provention
properties and may help protect the body from bacterial infection.
Dairy products such as yogurt and cheese are a great source of
Vitamin D and calcium, important for strong bones and teeth.
Noteworthy: Non-fat Greek yogurt contains only 120 cal, 0 g fat
and 18 g protein per ¾ cup (180 ml) serving – a great way to get
calcium and extra protein!
Find recipes online at epicureselections.com 15