One of the nation’s most well liked fruits; berries have origins in
both Europe and here in the United States. The Native Americans were the
first to incorporate berries into their diets and lifestyle. Today,
berries are appreciated worldwide.
Berries signify summer and rightfully so, as the warmer months are the
peak harvest for these fruits. Berries have traditionally included
blueberries, strawberries, raspberries, and blackberries. However, there are
other varieties that have since flooded the markets.
Many berries are suitable to eat raw and most types vary from 50 to 100
calories per serving if eaten raw. Berries are brimming with vitamin C,
potassium, and fiber.
Strawberries |
Serving size
1/2 cup, sliced (83g)
Amounts Per Serving |
% Daily
Value |
Calories
25 |
|
Calories
from Fat 0 |
|
Total Fat
0g |
0% |
Saturated
Fat 0g |
0% |
Cholesterol
0mg |
0% |
Sodium 0mg |
0% |
Total
Carbohydrate 6g |
2% |
Dietary Fiber 2g |
7% |
Sugars 4g |
|
Protein 1g |
|
Vitamin A |
0% |
Vitamin C |
80% |
Calcium |
2% |
Iron |
2% |
* Percent Daily Values are based on a
2,000 calorie diet.
|
|
|
|
Blueberries |
Serving size 1/2
cup (73g)
Amounts Per Serving |
% Daily
Value |
Calories
40 |
|
Calories
from Fat 0 |
|
Total Fat
0g |
1% |
Saturated
Fat 0g |
0% |
Cholesterol
0mg |
0% |
Sodium 0mg |
0% |
Total
Carbohydrate 11g |
4% |
Dietary Fiber 2g |
7% |
Sugars 7g |
|
Protein 1g |
|
Vitamin A |
0% |
Vitamin C |
10% |
Calcium |
0% |
Iron |
2% |
* Percent Daily Values are based on a
2,000 calorie diet.
|
|
|
|
Raspberries |
Serving size 1 cup (125g)
Amounts Per Serving |
% Daily
Value |
Calories 60 |
|
Calories
from Fat 5 |
|
Total Fat 1g |
1% |
Saturated
Fat 0g |
0% |
Cholesterol
0mg |
0% |
Sodium 0mg |
0% |
Total
Carbohydrate 14g |
5% |
Dietary Fiber 9g |
36% |
Sugars 6g |
|
Protein 1g |
|
Vitamin A |
4% |
Vitamin C |
50% |
Calcium |
2% |
Iron |
4% |
* Percent Daily Values are based on a
2,000 calorie diet.
|
|
|
|
Blackberries |
Serving size
1/2 cup (72g)
Amounts Per Serving |
% Daily
Value |
Calories
30 |
|
Calories
from Fat 5 |
|
Total Fat
0g |
0% |
Saturated
Fat 0g |
0% |
Cholesterol
0mg |
0% |
Sodium 0mg |
0% |
Total
Carbohydrate 7g |
2% |
Dietary Fiber 4g |
147% |
Sugars 11g |
|
Protein 1g |
|
Vitamin A |
4% |
Vitamin C |
25% |
Calcium |
2% |
Iron |
2% |
* Percent Daily Values are based on a
2,000 calorie diet.
|
|
|
In general, berries should be dry, firm, well shaped, and eaten within
a week after purchase. If you can’t eat them that soon, remember that
berries freeze well! It’s best to buy berries that are ‘in-season’ as they’ll cost less and are
more ripe and flavorful than ‘out-of-season’ berries.
Stay away from containers of berries with juice stains which may be a
sign that the berries are crushed and possibly moldy; soft, watery fruit
that means the berries are overripe; dehydrated, wrinkled fruit that means
the berries have been stored too long.
Select blueberries that are firm, dry, plump, and smooth-skinned. Berries
should be deep-purple blue to blue-black; reddish berries aren't ripe but
can be used in cooking.
Select raspberries and blackberries that are unblemished dry, in an
unstained container. Raspberries should be medium to bright red, depending
on the variety. Blackberries should be shiny and black — avoid those that
are dull or reddish. Moisture will increase spoilage, so the berries
themselves should be relatively dry. Shelf life for raspberries and
blackberries is short, and they should be consumed within 2–3 days of
purchase. Eat at room temperature for fullest flavor.
Currants should still be firmly attached to their stems.
Strawberries should be a bright shade of red and the caps on the berries
should be green and fresh looking. Berries that are green or yellow are
unripe and will taste sour.
After purchasing berries, check the fruit and toss out any moldy or
deformed berries. Immediately eat the overripe berries within 24 hours.
Return the other berries back to the original container or they should be
arranged unwashed in a shallow pan lined with paper towels, and washed
just prior to use. The berries may be topped with a paper towel to absorb
any additional moisture. Plastic wrap the entire container. This will
ensure the fruit retains its freshness, but generally berries should be
eaten within one week.
Because berries have a short shelf life, an alternative to enjoy them
year round is to buy them fresh and freeze them yourself. The secret to
successful freezing is to use unwashed and completely dry berries before
placing them in a single layer on a cookie sheet in the freezer. Once the
berries are frozen, transfer them to plastic bags or freezer containers.
Frozen berries should last approximately ten months to one year.
When you’re ready to use the berries, go through the lot once more to
sort out any undesirable fruit. Then, rinse, drain, and pat dry the fruit.
Commercially frozen berries do not need to be ‘cleaned’ or thawed. If you
froze your own berries, a quick rinse may be necessary.
- Blueberries tend to change color during cooking. Acids, like lemon
juice and vinegar, make the blue in blueberries turn red. In an alkaline
environment, such as a batter with too much baking soda, the blueberries
may turn greenish-blue.
- To reduce the amount of color streaking, stir your blueberries (right
from your freezer, if frozen) into your cake or muffin batter last.
- When making pancakes and waffles, add the blueberries as soon as the
batter has been poured on the griddle or waffle iron. This will make the
pancakes prettier and they'll be easier to flip. If frozen blueberries are
used, cooking time may have to be increased to be sure the berries are
heated through.
- Frozen raspberries and blackberries are available in grocery stores.
Blackberries are available in 16 oz. poly bags, while raspberries are
available in 12 oz. poly bags.
- A 12 oz. bag of whole frozen raspberries is equal to about 3 cups
frozen berries.
- A 16 oz. bag of whole frozen blackberries is equal to about 3 cups
frozen berries.
- Whole frozen berries destined for your baked goods should be used
frozen. Gently fold into pies, cakes and muffins just prior to use.
- Store whole frozen berries in their unopened or tightly resealed
packages in your freezer. If berries are to be served alone, thaw until
they are pliable and serve partially frozen. Add sugar to taste — it
brings out both the flavor and the luscious juices.
There are many types of berries from smooth-skinned varieties like
blueberries, to berries that have fleshy segments like raspberries and
blackberries. Strawberries are not considered a ‘true’ berry, as they do
not grow from a flower ovary but from the base of the plant.
Blackberries have a similar appearance to raspberries, but they are
larger, hardier, and have a dark purple to black color. In general for
this berry, the more intense color, the more sweet the fruit. There are
blackberry hybrids that include boysenberries, loganberries, and
ollalieberries, which are all, tart tasting and primarily used in jams and
pies. Blackberry peak season is June and July with harvesting beginning in
May and ending in September.
Wild blueberries are smaller in size compared to their cultivated
cousins. Blueberries have a protective light powdery coating on the skins
and tend to last longer than other berry varieties. Nearly half of the
cultivated blueberries grown are sold as fresh blueberries. Fresh
blueberries are available for nearly eight months of the year from
producers across the United States and Canada. North America is the
world's leading blueberry producer, accounting for nearly 90% of world
production at the present time. The North American harvest runs from
mid-April through early October, with peak harvest in mid-May—August.
Currants are berries that look similar to grapes but are very tart.
Because of their tartness, they are primarily used for jams and jellies.
Red and white currants are grown domestically while the black currants are
grown in Europe. Fresh currants are available July through August.
The most delicate of the berry family, raspberries have a similar
structure to blackberries but have a hollow core. Therefore, this fruit
requires delicate handling during preparation. Red raspberries are the
most common type but there are also golden, amber, and purple berries all
similar in taste and texture. Imported raspberries are from Chile, while
most of the fruit comes from California. Raspberry season begins in June
and lasts through October.
Perhaps the most popular of all the berries, strawberries have the most
vitamin C of the berry family. Strawberries have been known since the time
of the Greeks and Romans and cultivation of strawberries began in 1624.
Commercial growing in America began about 1800 on the east coast of the
United States. Strawberries moved west with the pioneers and now there are
more than seventy varieties of strawberries, many of which are grown in
California and Florida. This familiar fruit is usually available fresh
year round with a peak from April to July.
Recipes
No Crust Strawberry Pie
Serves 8
Each serving equals 1/2 cup of fruit or vegetables
Source: Unknown
Ingredients
3 cups fresh strawberries
1 (2.1 ounce) package sugar-free cook and serve vanilla pudding mix
1 (.6 ounce) package sugar-free strawberry flavored gelatin
2 cups water
Rinse and hull strawberries. Distribute evenly in a 10-inch pie pan. In
a medium saucepan combine pudding mix, gelatin mix, and water. Stir well
and bring to a full boil. Pour mixture over strawberries and refrigerate
for 4 to 6 hours. Top with light or low fat frozen whipped topping prior
to serving, if desired.
Nutrition information per serving: Calories 58, Fat 0.3g, Cholesterol 0mg, Fiber
2g, Sodium 187mg, Protein 1.7g.
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