Rowan and Sea-Buckthorn Syrup

Also called ‘Scandinavian lemons’, rowan and sea-buckthorn berries have long been used in Nordic countries as a source of vitamin C. As a bonus, they also contain high levels of vitamin A. Rapadura is unbleached, unrefined raw cane sugar, which gives a distinctive caramel taste to these slightly bitter, acidic berries.

Preparation and cooking time: 50 minutes, plus standing | Calories per 100ml/3½fl oz/scant ½ cup (undiluted): 148

Makes about 1l/35fl oz/4¼ cups

500g/1lb 2oz rowan berries, rinsed and stalks removed

500g/1lb 2oz sea-buckthorn berries, rinsed

500g/1lb 2oz/2½ cups rapadura or raw cane sugar

juice of 1 lemon

Put the berries and 500ml/17fl oz/2 cups water in a saucepan. Bring to the boil, reduce the heat to low and simmer for 10 minutes. Mash the berries and strain through a filter, letting the berry juice drip down into another pan for about 30 minutes. Gradually bring the juice to the boil while adding the sugar, stirring continuously until the sugar is dissolved. Add the lemon juice and leave the syrup to cool for 5 minutes. Pour into warm sterilized bottles (see page 182), seal immediately and store in a cool, dark place for up to 6 months. Serve diluted with water.

Tip: Both berry varieties benefit from being frozen before use; rowans lose some of their bitterness and sea-buckthorn berries are easier to pick off their thorny branches.

NUTRITION PROFILE (per portion)

2% protein, 14% fat, 84% carbohydrate, 0% fibre

VITAMINS AND MINERALS (percentage of RDA)

Vitamin A 18%, C 116%, B2 26%, B3 106%, B6 20%, potassium 13%, iron 61%

HEALTH BENEFITS

Antioxidant, antibiotic and an astringent | aids fat digestion | promotes efficient energy metabolism