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.