The above information will be used only by Outpost Natural Foods for the express purpose of sending an e-newsletter. Outpost shopper information is never shared with other organizations or businesses.

See what’s happening at your local co-op - Sign up for the Outpost Newsletter!

Not a user yet? Sign up Now  |  Forget your password? Click here

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


  • 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


  • 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


  • 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


  • 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


Oat 'N Blueberry Scones


What to Cook?
Looking for some dinner ideas? We have hundreds of great recipes for you and we're adding more every week.
co-op stronger together
Outpost is part of an international movement. Learn all about cooperatives now.