Berries: A Seasonal Delight

Walk through any fresh produce market in the summer and you'll find some of nutrition's best jewels...berries. They are the seasonal delights that appear throughout the spring and summer and disappear quickly as the cool weather arrives. From the favorite choices such as blueberries, strawberries and blackberries to raspberries and gooseberries, they can enhance your healthy meals in summer months.

Most people eat berries because they taste good, but they are also packed with nutritional value. As a whole, the berry family is a rich source of vitamin C, fiber and potassium not to mention a powerhouse of phytochemicals, natural compounds in plant foods that act as antioxidants. Examples of these compounds include flavonoids and phenolic acids and are thought to be protective against cancer and cardiovascular disease. Berries are also low in calories, fat and tend to have a high water content making them a great choice when watching the waistline!

	Berry (1 cup portion)	Calories	Fiber
	Blackberries	75	6
	Strawberries	50	4
	Blueberries	80	5
	Raspberries	60	5
	Gooseberries	60	2

Consider the following tips when choosing and storing your berries:

• Most berries are fragile, so handle them as little as possible.
• Pick firm berries that have deep or bright colors. Many berries will not continue to ripen so look for ones that are already ripe. A slightly sweet smell is an indication that the berry is ripe.
• Keep berries refrigerated. To avoid mushy berries, wait and wash them immediately before use.
• Most berries will keep in the refrigerator for 2-4 days.
• Store any unused berries by spreading them in a single layer on a cookie sheet to freeze. Once frozen, transfer the berries to an airtight container or freezer bag. Frozen berries will keep ten to twelve months.

Now that you are convinced, stop by your local market and check out the selection of summer berries. Eat them raw or try the following quick and simple ideas: sprinkle berries over cereal, yogurt or salads, mix them into muffin or pancake batter, blend berries with your favorite yogurt for a smoothie, or puree them for a sauce. Any way you choose -- they are summer jewels for your taste buds and your health!