Pick and store berries
Whether you grow your own, pick them at a local farm, or buy them at the market, nothing matches the taste of fresh, locally grown summer berries. Find out what nutritional value your favourite berries possess and learn how to pick and store them for maximum freshness.
Nutrition
Berries contain only 50 to 80 fat-free calories per cup and are chock-full of healthy nutrients, including vitamin C, dietary fibre and minerals, as well as antioxidants and phytochemicals. Many berries, such as strawberries, are also high in potassium, while a cup of raspberries has more fibre than a slice of whole wheat bread. Blueberries, one of nature's truly blue foods, have high levels of the chemical anthocyanin, which may help prevent cancer, heart disease and urinary tract infection.
The pick of the crop
Berries are one of the most perishable fruits, so they are truly at their finest if eaten as soon after picking as possible. Choose berries that are plump and already brightly coloured, as berries do not ripen after they've been picked. Blueberries should be deep blue and dusted with a silvery bloom. Strawberries should be shiny red and have their calyxes (the green cap that joins the berries to the stems) attached. Green, unwilted calyxes are a good indication that the strawberries are fresh. However, avoid raspberries, blackberries and similar berries if the stem ends are still attached since, when ripe, these berries discard their stems. Pass over any berries that are shriveled, mouldy or displayed in cartons stained with berry juice – all indicators that the berries are past their prime.
Storage fresh
Berries are delicate but will last a few days in the refrigerator in well-ventilated cartons or in a single layer on a paper towel-lined shallow pan. Raspberries, the most tender of berries, should last two days; blackberries, three days; strawberries, up to five days; and blueberries, up to two weeks. Warmth and moisture can cause spoilage, so refrigerate berries but don't wash them until you're ready to use them. Then rinse berries gently and drain well on paper towels.
Freezing
Rinse whole berries lightly, dry well. Arrange in a single layer and freeze until firm, then pack in plastic bags or containers.
Read about 8 nutrients that will boost your immune system.
Nutrition
Berries contain only 50 to 80 fat-free calories per cup and are chock-full of healthy nutrients, including vitamin C, dietary fibre and minerals, as well as antioxidants and phytochemicals. Many berries, such as strawberries, are also high in potassium, while a cup of raspberries has more fibre than a slice of whole wheat bread. Blueberries, one of nature's truly blue foods, have high levels of the chemical anthocyanin, which may help prevent cancer, heart disease and urinary tract infection.
The pick of the crop
Berries are one of the most perishable fruits, so they are truly at their finest if eaten as soon after picking as possible. Choose berries that are plump and already brightly coloured, as berries do not ripen after they've been picked. Blueberries should be deep blue and dusted with a silvery bloom. Strawberries should be shiny red and have their calyxes (the green cap that joins the berries to the stems) attached. Green, unwilted calyxes are a good indication that the strawberries are fresh. However, avoid raspberries, blackberries and similar berries if the stem ends are still attached since, when ripe, these berries discard their stems. Pass over any berries that are shriveled, mouldy or displayed in cartons stained with berry juice – all indicators that the berries are past their prime.
Storage fresh
Berries are delicate but will last a few days in the refrigerator in well-ventilated cartons or in a single layer on a paper towel-lined shallow pan. Raspberries, the most tender of berries, should last two days; blackberries, three days; strawberries, up to five days; and blueberries, up to two weeks. Warmth and moisture can cause spoilage, so refrigerate berries but don't wash them until you're ready to use them. Then rinse berries gently and drain well on paper towels.
Freezing
Rinse whole berries lightly, dry well. Arrange in a single layer and freeze until firm, then pack in plastic bags or containers.
Read about 8 nutrients that will boost your immune system.
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