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Berried Treasures - Good Food Guide

Strawberries are available April through late June while July is the peak month for blackberries and raspberries. Blueberries are in season from mid-July through mid-September. Outpost carries a variety of locally grown and organic berry beauties whenever available, and ample supplies are always available in the frozen food section for those mid-winter berry emergencies!
 

Handling & Preparation

  • Handle fruit gently to avoid bruising; bruising shortens the life of fruit and contributes to low quality
  • Berries are highly perishable so store immediately in a cool, moist area of the refrigerator such as the vegetable keeper
  • Do not wash berries before refrigerating
  • Blackberries and raspberries can be stored one to two days in the refrigerator, blueberries one week and strawberries two to three days
  • To prepare, wash berries gently in cold water then lift out of the water and drain (never soak the berries)
  • One pint of berries will provide four to five servings of fresh uncooked fruit
  • Choose organic berries whenever possible

Serving Suggestions

  • Purée raspberries, strawberries and/or blackberries, strain out seeds and use as a sauce over peaches, creamy ice cream or frozen yogurt
  • Top fresh berries with plain nonfat yogurt or kefir and granola for a delicious breakfast, snack or dessert
  • Pop a few frozen berries right in your mouth for an instant splash of cool on a hot day
  • Toss frozen berries into smoothies
  • Berry jams are easy to make and taste great in the middle of the cold winter months

Blueberries

  • Ripe berries will be plump, firm and indigo-blue with a whitish sheen
  • A one-cup serving of fresh blueberries will give you five grams of fiber, vitamin C, antioxidants and 80 calories
  • Rating only 13 on the glycemic scale, they make a great low-sugar snack
  • Blueberries have been shown to help improve vision
  • Dried blueberries make for a tasty, durable snack on the go or can be added to cooked hot cereal or nut breads

Blackberries

  • Ripe berries will be plump, slightly soft and dull black
  • A one-cup serving is only 70 calories, a good source of vitamin C and cancer-fighting antioxidants
  • One serving of blackberries provides 32% of daily fiber intake

Raspberries

  • Ripe raspberries will be fi rm, bright, shiny and uniform in color
  • Taste will vary from tart to sweet, and color will vary from red or black to yellow or purple
  • Nutritionally speaking, raspberries are rich in fi ber, vitamin C and antioxidants
  • Pregnant moms: one cup is only 60 calories and provides 6% of the daily total of folic acid, helpful for preventing birth defects

Strawberries

  • Ripe berries will make your mouth water when you smell them
  • Berries are at peak ripeness when their red color reaches to the center of the fruit
  • For best flavor, allow the strawberries to reach room temperature before serving
  • Eight medium-sized berries provides more vitamin C than one orange
  • Fresh strawberries are naturally fat-free and provide a terrific source of soluble fiber

Recipes

Oat 'N Blueberry Scones

 

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