5 Beautiful Recipes With Summer Berries

Make the most of sun-kissed berries

Rocket Rosemary Berry Pops

Make sun-kissed summer berries part of your fun in the sun this summer. Nibble them, sip them, or slurp them in these unique and delicious recipes that the whole family will love. Or just dive right into a bowl of these freshly picked summer diamonds.

You know summer has officially started once fresh local berries hit the scene, and strawberries are first out of the gate. Unlike those giant waterlogged berries from the south, our local berries burst with flavour in their perfect heart-shaped package.

As with most berries, their deep rich colour and bright hue is a guarantee that, on top of sweet delicious flavour, there’s a hidden wealth of health benefits. Here’s why you want to add more strawberries, as well as raspberries, blueberries, and blackberries, to your diet.

Natural sunscreen

Strawberries are packed with antioxidants (anthocyanin) and vitamin C, which help protect eyes and skin from damaging UV rays. Plus, vitamin C ramps up collagen production needed to help keep skin elastic and looking fresh (don’t forget the sunscreen, though!).

Folate

Strawberries, raspberries, and blackberries are sources of folate. Folic acid is essential for women planning pregnancy. While it’s advised to increase folate levels for at least three months before conception to help reduce the risk of birth defects, it’s also beneficial during the early stages of pregnancy for the baby’s brain development, cell growth, and other functions.

Fibre

Seedy berries are great sources of fibre. Blackberries in particular are very high in fibre compared to most other fruits. A diet rich in fibre will keep you feeling fuller longer, and will help slow the absorption of glucose in the bloodstream, preventing spikes in insulin levels. Besides improving the digestive system, fibre may also be linked to better immune health by reducing the effects of inflammatory diseases such as diabetes, obesity, and heart disease.

Recipes

Get your chill on

Freeze berries right after picking and washing. Local, freshly picked berries tend to have more nutrients than those that have travelled, as berries begin to lose their nutrients soon after picking. Spread berries in a single layer on a baking sheet. Freeze until firm, at least one hour. Divide into smaller portions, label, and freeze for up to one year.

Mark your calendars

If you’re not plucking robust berries from your own backyard, then watch out for fresh pints arriving at your local farmers’ market.

June July August September
saskatoon berries saskatoon berries
strawberries strawberries strawberries strawberries
gooseberries gooseberries gooseberries
black raspberries
loganberries
tayberries
blackberries blackberries
boysenberries boysenberries
currants currants
salmonberries salmonberries
blueberries blueberries blueberries
huckleberries huckleberries huckleberries
raspberries raspberries raspberries
cloudberries cloudberries
salal

Bathe your berries?

The best rule of thumb for keeping berries fresh and mold free is to wash them just before you’re ready to eat. However, if you must wash in advance, then extend their shelf life by giving them a vinegar bath. The vinegar kills mold and bacteria.

Mix 1 cup (250 mL) vinegar with 3 cups (750 mL) water. Dunk berries; gently shake off excess, then spread flat, in a single layer, on a towel-lined tray. Refrigerate for up to five days. Store unwashed berries at room temperature for up to two days.

 

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