Berries Are A Sign Of Spring

by Tracey Shaffer, RDN, LD
 

     You may be noticing berries popping up at your local grocery store. Signs of spring include berries of all sorts including strawberries, blueberries, raspberries and blackberries. Whether fresh, frozen, or homegrown, berries are a colorful, nutritious and flavorful treat.
     Berries are packed with vitamin C.  One cup of strawberries has more vitamin C than a medium orange. They are also an excellent source of fiber, folate and potassium. Berries are full of phytochemicals and antioxidants which help to prevent heart disease and certain types of cancer. They are also very low in calories with a cup of blueberries having only 83 calories and raspberries only 64 calories per cup.
     What is the best way to keep berries fresh? Store most berries dry and in the container in which you bought them and don’t wash them until you are ready to eat them.
     Strawberries, however, tend to dry out in the refrigerator, so store them atop a dry towel after washing in a single layer with a damp towel over the top. Berries only last a few days in the fridge, so if you don’t eat them quickly you can store them in the freezer after washing and drying them and placing them in a freezer-safe food storage bag.
     You can just pop berries into your mouth for a fruity snack or try these tasty ways to use berries:
 
top with a dollop of fresh whipped cream for a delicious and nutritious dessert
 
sprinkle on a salad of spinach, feta cheese, sliced almonds and balsamic vinaigrette
 
add to your morning oatmeal
stir into Greek yogurt for a protein packed snack
 
add to a smoothie
 
top a slice of angel food cake
 
     However you like your berries, they make a nutritious and delicious addition to your springtime menus.