Berries 101
Get them while they last! In Canada,
berries are at their peak for a few short months from June through August.
Heart healthy nutrition
Make your plate look as colourful
as a box of crayons. The beautiful blue, black and red colours of berries are
clues that they contain beneficial plant compounds called "phytochemicals."
Even better, berries are bursting with fibre. Just half a cup of fresh, juicy
blueberries or strawberries has two grams of fibre. The same serving size of
blackberries or raspberries packs in 4 grams of fibre. And berries are fat-free,
so at less than 45 calories per serving (1/2 cup or 125 mL), why not enjoy them
every day!
Pick the best
Berries should be dry, firm and plump;
soft berries are overripe. Avoid buying a container of berries stained with
juice since the berries may have been crushed and may even be mouldy.
When picking strawberries, look for
caps that are green and fresh. Blueberries should be smooth, not wrinkly. Raspberries
may be medium to bright red, depending on the variety. Fresh blackberries will
look shiny. For some outdoor family fun, take the kids to a nearby farm and
pick your own.
5 ways to enjoy berries
Fresh berries don't stay fresh for
long in the fridge, so enjoy them as soon as you can after you pick or buy them.
Now, here are five great ways to eat them up:
- Plain and
simple. Have a bowl of berries for dessert or a snack. For the best flavour,
bring the fruit to room temperature before eating.
- Top it off.
Add a handful to your morning cereal, in your pancake batter, or on top of a
slice of low-fat Angel Food cake.
- Dress up a
salad. Toss your favourite summertime salad with our Raspberry
Tarragon Vinaigrette. Boost the vitamin C count of a spinach salad by adding
sliced strawberries.
- Bake a healthy
treat. Take a cup of fresh raspberries to make this tasty Raspberry
Pear Pudding, or try this month's featured recipe – a wonderful Blueberry
Lemon Crunch.
- Save them
for later. Make your own summer ice pops by freezing low-fat flavoured
yogurt with bits of fresh berries. Check magazines and websites for berry jam
recipes. Or freeze the little gems by spreading them in a single layer on a
cookie sheet. Once frozen, transfer the berries to a freezer container. Grab
a handful to make breakfast smoothies, muffins or fruit compotes, and enjoy
the taste of summer all year long!