You could say that berries, those tiny, jewel-like fruits that dazzle us all summer long, have it all: they’re juicy and naturally sweet, bright and colorful, and packed with nutrients and antioxidants.
Even finicky young children find it hard to resist the sweet, summery taste of berries–whether they’re sprinkled on cereal, blended in a
smoothie or rendered warm and inviting in a freshly baked muffin.
Big Nutrition
While the pleasures of eating berries have been known for centuries, the nutritional benefits have only recently become clear. “Everyone should be eating five or more servings of fruits and vegetables every day, and one of those helpings should be berries," said Dr. Gary Stoner, director of the cancer chemoprevention program at Ohio State University. "When you put all of the new research together, you realize that berries are one of the most protective foods around."
What that research has revealed is that berries contain significant amounts of vitamin C, potassium and fiber—all essential for good health—as well as powerful antioxidants, compounds thought to protect healthy cells from damage and deterioration caused by free radicals. In addition to potentially protecting against cancer, antioxidants may play a role in brain and heart health, weight control and memory-loss prevention.
Countless Treats
“Berries are commonly used for desserts, but serious cooks know they are far more versatile,’’ says Janie Hibler, author of
The Berry Bible cookbook. “They can be cooked into tangy summer soups, made into savory preserves, paired with cheese for appetizers and used as a base for quenching
summer drinks.”
Açaí. New on the berry scene but packed with just as much vibrant flavor and nutrients as other healthful berries, açaí berries are harvested from palm trees found in Central and South America. They are most commonly found blended into juices, smoothies and other beverages.
Blackberries. Long before it became synonymous with hand-held electronic devices, the blackberry was prized for lending its sweet flavor, delicate texture and vivid color to tarts, trifles and cobblers.
Blueberries. Plump, round blueberries—both the large cultivated and smaller wild varieties—are wonderful baked in muffins and pies, folded into pancakes and sprinkled over a bowl of granola.
Cranberries. Prized by Native Americans and our country’s early settlers, cranberries are delicious cooked in sauces, baked fresh in muffins and breads and dried like raisins, which intensifies their tart sweetness.
Currants. Tiny black, red or white currants have a sharp, piquant taste that adds zest to baked goods, beverages, jams and preserves.
Raspberries. With their fragile, hollow core, the tart, earthy raspberry is best eaten within a day of picking or purchase. Besides the familiar red, choose gold, purple or black raspberries to enliven a
chocolate tart, add zing to iced tea or create a stylish dessert sauce.
Strawberries. One of the most common and economical berries, strawberries have a sweet, juicy flavor that blends beautifully with yogurt or whipped cream and lends a surprising sweetness to
spinach salad. When hand dipped in chocolate, strawberries provide a fabulous finish to a summer meal.
Other berries. A variety of lesser-known but equally nutritious and flavorful berries exists, including the boysenberry (named after Rudolph Boysen, the farmer who cultivated it), lingonberry (a relative of the cranberry), gooseberry (with a grapelike taste and texture) and the marionberry and loganberry (two blackberry/raspberry hybrids).
Smart Storage
Berries are highly perishable, lasting only a few days in the refrigerator. Use
Ziploc® Brand Fresh Produce Bags to maintain the proper moisture balance and keep berries fresher, longer.
Important tip: don’t wash or cut berries before refrigerating because they’ll get mushy and spoil more quickly. Rinse gently just before using.
Year-Round Enjoyment
Berries are at their peak during the summer, but frozen berries make ideal substitutes during the off-season.
For foolproof defrosting, place frozen berries in a single layer (so they’re not touching) on a plate lined with paper towels and microwave on defrost (30 percent power). Experiment with, and adjust times for, different berries. According to Cat McKenzie at the Oregon Raspberry & Blackberry Commission, frozen berries will look and taste like fresh once they’re defrosted.
Berries are so delicious, they’d be worth eating even if they weren’t so good for us. That we can also protect our family’s health by indulging in some of nature’s most delectable treats…well, that’s just the icing on the strawberry shortcake.