Berries signify summer and rightfully so, as the warmer months are the peak harvest for these fruits.  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.

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.

Selection

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 raspberries 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.

Storage

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.

Freezing Berries

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.

Preparation of Berries

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.

Berry Helpful Hints

• A 12 oz. bag of whole frozen raspberries 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.

Recipes

Potato Raspberry Delight
Serves 4
One 5 A Day serving
Source: Maine Potato Board

Ingredients

2/3 cup light margarine
1 cup sugar
Egg beaters equivalent to 2 eggs
1 cup mashed Maine potatoes
1 tsp vanilla
2 cups of flour
¼ cup cocoa
1 tsp baking soda
1 cup skim milk
1 cup raspberries
2 Tbsp cornstarch
1 tsp lemon juice
1 container fat free whipped topping

Cream margarine and 3/4 cup sugar until fluffy. Add eggs. Blend in potatoes and vanilla. Combine flour, cocoa, baking soda and add alternately with milk. Blend well. Pour in 2, 8" round pans. Cook at 350 degrees for 30 minutes. Cool.

Raspberry topping: Heat berries, add 1/4 cup sugar and cornstarch. Bring to a boil and continue cooking to clear and thickened. Stir constantly. Spread topping on one cake. Freeze remaining cake for later. Finish with whipped topping.

Nutrition information per serving: Calories 259, Fat 7g, Calories from Fat 24%, Cholesterol 1mg, Sodium 199mg, Protein 5g.

Fresh Raspberry 'N' Grapefruit Finale
Serves 6
One 5 A Day serving
Source: Produce for Better Health/Sunkist, Inc.

Ingredients

3 Ruby grapefruit, peeled and sectioned
1 basket (6 oz) raspberries
3 - 4 Tbsp raspberry-flavored vinegar
3 - 4 Tbsp light corn syrup
Fresh mint leaves (optional)

In a serving bowl, arrange layers of grapefruit sections and raspberries. Stir together vinegar and corn syrup; pour over fruit. Cover and chill briefly. Served in glass dishes and garnished with mint, makes for an elegant presentation.

Nutrition information per serving: Calories 90, Fat 1g, Calories from Fat 3%, Cholesterol 0mg, Fiber 3g, Sodium 15mg.

Apple Raspberry Salad
Serves 8 (1/2 cup servings)
One 5 A Day serving
Source: Produce for Better Health/Michigan Apple Committee

Ingredients

1 pkg (3 oz) raspberry flavored gelatin
1 cup boiling water
1 pkg (10 oz) frozen raspberries or 1 cup fresh raspberries
1½ cup chopped, unpeeled apples (suggested: Empire, Ida Red, Jonathan, McIntosh, Red Delicious, Rome)
1 cup unsweetened applesauce
¼ cup broken pecan pieces
½ cup celery, sliced

In 2-quart mixing bowl, dissolve gelatin in boiling water. Add frozen raspberries and stir gently until raspberries are thawed. Stir in apples, applesauce, pecans and celery. Pour into serving dish or mold. Refrigerate about 2 hours or until mixture is set. Serve as salad or as an accompaniment to beef, pork or chicken.

Nutrition information per serving: Calories 99, Fat 3g, Calories from Fat 29%, Cholesterol 0mg, Fiber 2g, Sodium 13mg.

Content source: Division of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion

Bookmark:

TrackBack URI for this entry

Comments (0)

Subscribe to this comment's feed