While strawberry season is waning here in Ohio, other berries are ripe and ready for enjoyment. Blackberries and raspberries have their peak season in July, while blueberries are generally available mid-July -September.
Not only are berries a sweet treat this time of year, they are also some of the most nutrient dense foods we can put on our plate. One cup of fresh berries is under 100 calories but loaded with taste and nutrition. Most berries are packed with Vitamin C and Manganese, both of which play roles in wound healing and building of healthy connective tissue among many other essential body functions. Anthocyanins, which give berries their rich red/blue color, are antioxidants that help protect the body’s cells from damage and lower risk of disease. Fruits and vegetables are good sources of fiber, in general, but raspberries and blackberries contain ½ of their carbohydrate energy in the form of fiber, which aids in digestion, increases feelings of fullness, and has less impact on blood sugar.
Berries are very versatile, adding flavor to a variety of foods. Besides enjoying them plain, berries can be used in salads, breads and baked desserts, as well as a topping for cereal, pancakes, yogurt or ice cream. Frozen berries are also a refreshing addition to water or smoothies.
Berries can be found at many local farmers’ markets and you-pick farms this time of year. Ohioproud.org has a search feature if you would like to pick your own at an area farm. To select the best berries, look for those that are firm, plump and bright in color. Handle berries gently to avoid bruising and avoid washing until ready to use. Berries should be stored in a moist section of the refrigerator in shallow containers to avoid the crushing bottom fruits and to allow air flow.
For long term storage of berries, they may be frozen, canned in juice or syrup or made into jams or jellies for freezing or canning. Freezing berries is very simple, according to the National Center for Home Food Preservation. First, select firm, ripe berries and wash gently in cold water, discarding any defective fruits. Then fill appropriate freezer containers using a variety of methods, based on preference and planned usage. These methods include: 1) Using liquid or syrup pack (adding enough juice, water or syrup to cover berries), 2) sugar pack (gently mixing ¾ cup of sugar per quart of berries) or dry pack (placing berries directly into containers, or for more whole fruits, freeze berries on a tray than transfer to containers). When filling containers, be sure to leave appropriate head space to allow for expansion. Then seal tightly as per container type, label, and freeze.
Enjoy the natural sweetness and nutrition that berries bring this season and all year round!
If you are interested in learning more about freezing or other forms of food preservation, OSU Extension has many helpful resources available, including live and recorded “how-to” webinars.
Author: Jennifer Little, Extension Educator, Family and Consumer Sciences, Hancock County
Reviewer: Megan Taylor, Extension Educator, Family and Consumer Sciences/4-H Youth Development, Union County
July 10, 2024
It’s a Sweet Life with Berries | Live Healthy Live Well
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While strawberry season is waning here in Ohio, other berries are ripe and ready for enjoyment. Blackberries and raspberries have their peak season in July, while blueberries are generally available mid-July -September.
Not only are berries a sweet treat this time of year, they are also some of the most nutrient dense foods we can put on our plate. One cup of fresh berries is under 100 calories but loaded with taste and nutrition. Most berries are packed with Vitamin C and Manganese, both of which play roles in wound healing and building of healthy connective tissue among many other essential body functions. Anthocyanins, which give berries their rich red/blue color, are antioxidants that help protect the body’s cells from damage and lower risk of disease. Fruits and vegetables are good sources of fiber, in general, but raspberries and blackberries contain ½ of their carbohydrate energy in the form of fiber, which aids in digestion, increases feelings of fullness, and has less impact on blood sugar.
Berries are very versatile, adding flavor to a variety of foods. Besides enjoying them plain, berries can be used in salads, breads and baked desserts, as well as a topping for cereal, pancakes, yogurt or ice cream. Frozen berries are also a refreshing addition to water or smoothies.
Berries can be found at many local farmers’ markets and you-pick farms this time of year. Ohioproud.org has a search feature if you would like to pick your own at an area farm. To select the best berries, look for those that are firm, plump and bright in color. Handle berries gently to avoid bruising and avoid washing until ready to use. Berries should be stored in a moist section of the refrigerator in shallow containers to avoid the crushing bottom fruits and to allow air flow.
For long term storage of berries, they may be frozen, canned in juice or syrup or made into jams or jellies for freezing or canning. Freezing berries is very simple, according to the National Center for Home Food Preservation. First, select firm, ripe berries and wash gently in cold water, discarding any defective fruits. Then fill appropriate freezer containers using a variety of methods, based on preference and planned usage. These methods include: 1) Using liquid or syrup pack (adding enough juice, water or syrup to cover berries), 2) sugar pack (gently mixing ¾ cup of sugar per quart of berries) or dry pack (placing berries directly into containers, or for more whole fruits, freeze berries on a tray than transfer to containers). When filling containers, be sure to leave appropriate head space to allow for expansion. Then seal tightly as per container type, label, and freeze.
Enjoy the natural sweetness and nutrition that berries bring this season and all year round!
If you are interested in learning more about freezing or other forms of food preservation, OSU Extension has many helpful resources available, including live and recorded “how-to” webinars.
Author: Jennifer Little, Extension Educator, Family and Consumer Sciences, Hancock County
Reviewer: Megan Taylor, Extension Educator, Family and Consumer Sciences/4-H Youth Development, Union County