What better way to celebrate July than with berries! So many berries are in season this month making them more affordable and available.
Why should I eat more berries?
- Berries have a lot of vitamin C, folic acid, dietary fiber, and antioxidants.
- These nutrients help increase our immune function and are protective against cancer and heart disease.
Selecting, Cleaning & Storing Berries:
- Look for firm, plump, and full-colored berries.
- Avoid buying berries with bruises, mold, or that are oozing. When selecting be sure to turn the container over to thoroughly check the berries. At home throw out any overripe or damaged berries.
- Although strawberries are the most popular berry, berries come in many colors and they are all good for you. Choose your favorites:
- Red: raspberries, strawberries, cranberries
- Black or dark purple: blackberries, huckleberries
- Blue: blueberries
- Rinse berries under cool, running water just before using.
- Berries can be frozen. Rinse and pat dry and spread in a single layer on a large cookie sheet. Freeze, then put berries in a plastic bag. Keep frozen until ready to use. This makes it possible to measure just the amount needed. Use frozen berries within one year.
Ways to Add More Berries to Your Day:
- Add sliced strawberries to a bowl of whole grain cereal.
- Stir raspberries into low-fat vanilla yogurt.
- Sprinkle blueberries on a salad.
- On the grill make fruit kabobs that incorporate berries with other fruits such as pineapple chunks, bananas and grapes.
- Cut your ice cream or frozen yogurt portion in half and fill the other half with different berries to make your cool treat higher in fiber, vitamins, and minerals.
Sources:
Spring_07_color.pdf (k-state.edu)
Microsoft Word – July_NatlBerryMonth_2010_Web.doc (unl.edu)