Goji Berries (Lycium, Wolfberries)
WILL THE REAL GOJI PLEASE STAND UP!
Did you know … the term “goji” refers only to the Tibetan variety of Lycium berry that is indigenous to the Tibetan and Mongolian regions?
What’s the Story?
There are more than forty species of the goji berry, also known as “wolfberry”. The more commonly consumed variety of goji berry is Lycium barbarum. The berries, small and orange to light red in colour, are filled with seeds. The taste is somewhat like a cross between a cranberry and a cherry. They are shade-dried before packaging. Goji can be eaten raw, cooked, consumed as juice or wine, brewed into a tea, or prepared as a tincture.
A Serving of Food Lore …
The goji plant hails from Tibet and Inner Mongolia and has a 3,000-year history in Chinese and Eastern medical traditions. The use of goji was first described in the Chinese Materia Medica, published nearly 2,000 years ago.
Where Is Goji Grown?
The Chinese have been growing goji for thousands of years and the plant continues to be cultivated throughout China and Tibet. Ningxia, located in north-west China along the Yellow River, is often referred to as the goji capital of the world. There is even an annual two-week festival to honour the goji berry. It is also grown as a cultivated plant throughout Asia, the Middle East, Great Britain and North America.
Why Should I Eat Goji Berries?
Although goji contains a wide variety of nutrients and trace minerals, this berry is not especially rich in any one vitamin or mineral. However, its concentration of the plant chemicals beta-carotene and zeaxanthin more than makes up for any shortfall in nutrient density.
Home Remedies
Whatever ails you! Goji has been used to treat inflammations, skin irritations, nosebleeds and aches and pains. In Chinese medicine, goji is recommended for long life, sharp eyesight and healthy liver function, to boost sperm production and to improve circulation, among other benefits.
Throw Me a Lifesaver!
HEART HEALTH: Goji fruit extracts significantly reduced blood glucose, total cholesterol and triglycerides, and at the same time markedly increased high-density lipoprotein (“good”) cholesterol levels after rabbits consumed them for ten days.
INSULIN RESISTANCE: Diabetic rats who were treated with goji for three weeks had significant decreases in triglycerides, weight and cholesterol, and had improved insulin sensitivity.
CANCER: An extract of goji stopped the spread and encouraged death of liver cancer cells in a cell study. Another cell study showed that goji inhibited leukaemia cancer cells, and a mouse study showed that goji enhanced the killing effect of radiation therapy.
Tips on Using Goji Berries
SELECTION AND STORAGE:
• Goji can be purchased at Chinese supermarkets and health food shops.
• Goji berries are processed into a variety of other forms including juice, powdered and dried.
• Store in a cool, dry place.
PREPARATION AND SERVING SUGGESTIONS:
• Goji berries can be eaten right off of the vine!
• Wash and then soak dried goji berries for fifteen minutes before eating.
• Dried goji berries can be eaten alone as a snack food or as a great addition to a trail mix.
• Throw a handful of berries into a smoothie.
• Top off hot or cold cereals, stews or baked goods and cereal bars with some berries.
by Chef J. Hugh McEvoy
Servings: 6 • Prep and cooking time: 90 minutes (but chill at least two hours)
This recipe contains seven powerhouse foods.
INGREDIENTS:
3oz/75g dried goji berries
3oz/75g seedless golden raisins
4½oz/110g quick-cooking long-grain brown rice
4floz/125ml water
12floz/360ml 2% milk or soy milk
6floz/175ml agave syrup or honey
3 omega-3 eggs
1 teaspoon vanilla extract
1 teaspoon sea salt
⅛ teaspoon ground cinnamon
DIRECTIONS:
Using a large, heavy saucepan bring water to a rolling boil. Add salt and rice. Cover, reduce heat, and cook rice until done, approximately 15 to 20 minutes. Stir in milk and sugar. Cover and cook over very low heat for approximately 1 hour. The mixture should look like thin porridge. Whip eggs to a froth. Add vanilla and cinnamon. Slowly add about 6oz/175g of hot mixture to beaten egg mixture to temper the egg. Blend until smooth. Then add egg mixture to hot rice, stirring constantly. Blend until smooth. At very low heat, cook until mixture thickens, about 2 minutes. Add goji berries and raisins. Mix until even. Remove from heat immediately. Portion into six Pyrex or ceramic dessert dishes. Chill in refrigerator for at least two hours or overnight. Serve garnished with fresh mint leaves and powdered cinnamon.
BREAK IT DOWN …
Calories: 217; Total fat: 4g; Saturated fat: 2g; Cholesterol: 77mg; Sodium: 174mg; Total carbs: 39g; Fibre: 1g; Sugar: 28g; Protein: 6g.