It's Berry Season!

It's Berry Season!

Strawberries, raspberries, blueberries, and blackberries are bite-size, tasty and colorful. In addition, they are bursting with nutrients including high levels of antioxidants thanks to their vibrant color. With summer just around the corner, consider berry picking as a family friendly activity. An internet search for berry picking will result in many local farms. The taste of a just-picked ripe strawberry or raspberry is sure to leave a sweet memory.

Ready to Pick

Strawberries: June and July

Raspberries: July

Blueberries: July and August

Blackberries: August and September

Picking and Storage Tips

Strawberries are the most physically demanding to pick because they grow close to the ground.

Blackberries are protected with thorns, so it is best to wear a long sleeve shirt and gloves with the fingertips cut off.

The best berries to pick are plump, bright in color and separate easily from their stems.

Berries are one of the most perishable fruits. Once home, sort them on to a baking sheet to remove any stems or cracked/spoiled fruit. Store in a paper towel lined container to absorb moisture in the coldest part of the refrigerator. Keep them dry and wait to rinse them until ready to eat. They will stay fresh up to 5 days in the refrigerator. Berries are a great fruit to freeze if there are too many to eat before going bad.

Fun Facts

Washington state is the largest producer of blueberries across the United States.

There is an average of 200 tiny seeds on the outside of each strawberry.

Frozen berries are a convenient way to enjoy the taste and benefits of berries year-round and are just as nutritious.

Nutrition Facts

Strawberries are rich in vitamin C. One cup of strawberries has more vitamin C than an orange.

Raspberries have the highest amount of fiber – 8 grams per cup – of any of the berries.

Blueberries have one of the highest antioxidant levels of any fruit or vegetable.

Blackberries have 60 calories in a 1 cup serving.

 

Recipe - Make your Own Parfait Bar

Vanilla or Plain Greek Yogurt

Topping Ideas

Variety of Berries

Honey or Jam

Almonds, Walnuts, or Pecans

Granola or Other Favorite Cereal

 

Serve in small mason jars or bowls.

JULIE TREADWAY, RD, CD

Registered Dietitian

Julie is a previous registered dietitian who worked with 20/20 Lifestyles program clients.