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The sweet-but-tart goji berry is known as a superfruit. Here's what you need to know about its health benefits and how to work them into your diet more often.
Even though they're newly trending in the American food scene, goji berries have been around for a long time where in their traditional homeland the fruit has historically been lauded for its unique taste and health-giving properties. So it’s worth taking notice of these shriveled berries that have been wedged firmly into the health food scene.
If you are new to goji berries, here is a little background. Goji berries, also known as wolfberries or by their scientific name of Lycium barbarum, are reddish-orange vine-grown berries that taste like a cross between cranberry, cherry and tomato. So, yes, not overly sweet! Indigenous to Asia, goji berries have long been used as a central ingredient in traditional Chinese medicine. Fresh, they look a bit like tiny grape tomatoes but are more readily available in North America in their dried form. Using low temperature drying techniques, Navitas Organics Goji Berries retain all the nutrition and exciting flavor of the original fresh berry.
Looking at nutrition, it’s important to point out that goji berries are packed with beta-carotene. In our bodies, we can convert beta-carotene into vitamin A which is then used to support bone, immune and eye health. As is, beta-carotene may also provide its own health benefits. For instance, higher intakes have been linked to a lower chance of developing type 2 diabetes.
Research has found that these exotic berries are also plush with a number of bioactive antioxidant compounds. Consider these plant compounds as protectors of our cells and, in doing so, can promote healthier aging and lower the risk for several maladies including some cancers, cognitive decline, and heart disease. It’s thought that plant-based antioxidants like those in goji berries are a big reason why plant-heavy diets have been shown to lower the chances of premature mortality.
Other nutritional highlights include fiber, potassium, iron, and being low in calories. All this makes the berries a great way to make your diet more nutritious and delicious.
Luckily, there are plenty of ways to use goji berries to elevate your culinary repertoire. Here are 10 ways to eat more of these nutritional superstars from morning to night.
1. Salad, but Better
One of the easiest ways to add more goji goodness to your life is to simply sprinkle a handful of dried goji berries on your salads. You’ll add a whole new flavor and texture element that can make eating a pile of greens more exciting.
2. Spoonable Smoothie
This deliciously thick smoothie in a bowl is a healthy breakfast or even some necessary nourishment after a hard workout.
INGREDIENTS
- ⅓ cup plant-based milk
- ½ cup silken tofu
- 1 Tbsp. nut butter of choice
- 2 tsp. Navitas Organics Goji Powder
- ½ tsp. ginger powder
- 1 small frozen chopped banana
Optional Toppings:
- Gluten-free granola
- Navitas Organics Cacao Nibs
- Chopped nuts
- Coconut chips
- Navitas Organics Goji Berries
DIRECTIONS
- Blend all ingredients together until thick and creamy.
- Pour into a chilled bowl and garnish with desired toppings.
3. Fruit-studded Muffins
Next time you are baking up a batch of muffins, consider tossing in 1/3 cup of whole dried goji berries into the batter. You’ll upgrade the nutrition and add great texture. The berries can also be used in other baking recipes like cookies and sweet breads. In general, recipes calling for raisins can be adapted to include goji berries instead.
4. Berry Good Salsa
Use this unique salsa on any of your favorite tacos.
INGREDIENTS
- ¼ cup Navitas Organics Goji Berries
- 1 diced red bell pepper
- 1 finely chopped seeded jalapeno
- ½ cup chopped cilantro
- 2 sliced scallions (green onion)
- Juice of ½ lime
- ⅛ tsp. salt
DIRECTIONS
- Place goji berries in a bowl, cover with warm water and let soak for 30 minutes to soften and plump up the berries.
- Drain berries and toss them with diced red bell pepper, jalapeno, cilantro, scallions, lime juice and salt.
5. Blushed Yogurt
Give a bowl of yogurt a nutritional lift by stirring in a spoonful of goji berry powder. You can also stir the superfood powder into oatmeal or cottage cheese. Navitas Organics Goji Powder is made from grinding organic goji berries into a fine powder with nothing else added. An ultra-convenient ingredient in the kitchen.
6. Fruitcake Bars
Crunchy and sweet, these bars contain just enough flour to hold together the bounty of fruits and nuts—all the healthy nutrition you need to keep going strong.
INGREDIENTS
- ¾ cup all-purpose flour
- 1 tsp. ground allspice
- ½ tsp. baking powder
- ¼ tsp. baking soda
- ¼ tsp. salt
- 2 large eggs or egg replacement
- 1 cup shredded carrot
- ¼ cup melted butter or oil
- ¼ cup honey
- 2 tsp. orange zest
- 2 cups mixed chopped nuts
- ⅓ cup Navitas Organics Goji Berries
- 1½ cups other dried fruit of choice, such as sliced apricots & cherries
DIRECTIONS
- Preheat oven to 325°F. Line a 8x8-inch baking pan with parchment paper, leaving a 1-inch overhang.
- In a large bowl, combine flour, allspice, baking powder and salt.
- In a separate bowl, lightly beat eggs. Stir in carrot, butter or oil, honey, and orange zest.
- Add wet ingredients to dry and mix gently. Fold in nuts and dried fruit.
- Spread mixture in prepared pan. Bake for 25 minutes, or until golden on top. Let cool several minutes before slicing into 12 bars.
7. All Dressed Up
Whenever you're whipping up a vinaigrette, consider stirring in a tablespoon or two of goji powder. It will infuse your salad dressing with a pleasurable sweet-tart flavor!
8. Trail Mix with a Twist
Grab a handful of this jazzed-up trail mix for an explosion of nutrition and flavor. Perfect energy for when wandering in the woods.
INGREDIENTS
- 1 cup sesame sticks
- ½ cup chopped dried mango or pineapple
- ⅓ cup Navitas Organics Goji Berries
- ½ cup shelled pistachios
- ½ cup unsalted cashews
- ⅓ cup dried coconut flakes or coconut chips
- ¼ cup wasabi peas
- 2-3 nori sheets, torn into small pieces
DIRECTIONS
- In a large bowl, toss together all of the ingredients.
- Transfer to a zip-top container for transport.
9. Latte with Benefits
This comforting rift on a latte will make you feel all cozy.
INGREDIENTS
- 1½ cups plant-based milk
- 2 tsp. Navitas Organics Goji Powder
- 2 tsp. Navitas Organics Cacao Powder
- 2 tsp. honey
- ¼ tsp. cinnamon
- ¼ tsp. ginger powder
- ½ tsp. vanilla extract
DIRECTIONS
- Heat milk in a saucepan over medium heat until steaming.
- Whisk in goji powder, cacao powder, honey, cinnamon, ginger powder and vanilla; heat gently for an additional 2 minutes.
- Pour mixture into a blender and blend until smooth and frothy.
- Pour into a mug and enjoy hot.
10. Muscle Muesli
This modern-day muesli delivers a power mix of healthy fats, protein and health-hiking antioxidants. A near perfect breakfast choice.
INGREDIENTS
- 1 Tbsp. oil
- 2 cups gluten-free rolled oats
- ½ cup protein powder of choice
- ½ cup chopped nuts of choice
- ¼ cup Navitas Organics Hemp Seeds
- ¼ cup pumpkin seeds
- 3 Tbsp. Navitas Organics Chia Seeds or ground flax
- ⅓ cup Navitas Organics Goji Berries
- ⅓ cup dried cranberries
- ½ tsp. cinnamon
- ¼ tsp. salt
DIRECTIONS
- Heat oil in a skillet over medium heat. Add oats and heat until oats smell toasty and are golden, stirring a few times.
- Toss together all ingredients in a bowl.
- To serve, place some of the muesli in a bowl and pour in your milk of choice or use to top a bowl of yogurt.
It's clear these tiny red gems offer endless recipe possibilities, while making a healthy and delicious addition to your daily routine. But it doesn't stop at these! Find even more goji berry recipe inspiration HERE.
