August 6, 2013 by thehealthyheartcenter
From blueberries, to strawberries, to raspberries, these delicious fruits are a great addition to meals and snacks thanks to their sweet taste, loads of antioxidants, and abundance of fiber, potassium, vitamin C, and folate.
- What to Look for
-Berries should be firm, plump, and dry. Look for containers at the store or farmers market without stains, moisture, or mold.
-Notice the coloring: Strawberries don’t ripen after harvest, so stay away from green or yellow ones. When choosing blueberries steer away from those that are green or blackberries that are red.
-When buying frozen berries, shake the bag first. A big lump is a sign of defrost.
- How to Store
-Strawberries, blueberries, and raspberries last longer if stored at higher humidity with lower air circulation in the coldest place in your fridge.
-Produce drawers are ideal, however if not available, a sealed container will do the job.
-Keep blackberries uncovered. While berries can last one week in your fridge, eat them within three days for best nutrition.
- How They Can Be Used
-Rinse berries in cold water when you’re ready to eat them.
-Berries are a great addition to low-fat yogurt, ice cream, whole-grain cereals, salads, or smoothies.
-For a low-calorie jam, bake berries in the oven at 400°F for 10 minutes. You don’t need to add sugar since the jam contains the natural sweetness from the fruit.
-Freeze berries so you and your kids can enjoy them long after the season is over. Spread berries on a baking sheet and place in the freezer for a few hours then transfer to a freezer-safe bag. Keep strawberries whole to retain more nutrients.