“The darker the berry the sweeter the juice.”
– Thomas Jefferson – farmer, horticulturist, architect, musician, POTUS
We have just passed our nation’s 241st birthday – known as the “Fourth of July” or “Independence Day” or most recently “Freedom of the Press Day” . . . uh oh I don’t intend to go down that road other than to say that I for one am delighted that our founding fathers recognized the importance of that First Amendment.
ANYWAY! My topic this time is one of my favorite indulgences – berries! Fresh, full-of-flavor, beautiful berries are greatly anticipated as I see the temperatures increase and the produce flourish. As a child visiting family members in North Carolina I recall picking raspberries and blackberries from the vines and eating them as I picked them! (I would not encourage that process these days as we never know for sure what has been sprayed on the berries – either purposely or inadvertently.) Strawberries and blueberries are so abundant locally in our Indiana warm months of the year and I encourage readers to find venues where they can hand pick if possible. Fresh cherries are also a favorite of mine, although the pits can be tedious to remove for some.
Getting back to the raspberries, blackberries and strawberries – if you suffer from diverticulitis or other digestion issues which make it unwise to consume seeds please follow your physicians’ advice. Fresh berries are an excellent source of fiber, vitamins (especially Vitamin C) and other nutrients that can help lower blood pressure, boost the immune system and even assist with mental clarity. Referencing Jefferson’s quote above, darker fruits and vegetables are not only more tasty, but also more nutritious.
I recommend to my readers that it is relatively simple to freeze your berries to use later as our local produce begins to decline in late summer and early fall. I won’t go into the directions in this article due to space but it is very easy to find the information on Google or YouTube. I sometimes make homemade jam from my berries and having a bit of a sweet tooth that is something I really enjoy. Again, not being a “Martha Stewart” here, that is something that is easy to do and directions are easily found online.
When consuming your fresh veggies and salads, add some fruit as well; I especially enjoy blueberries in my salads. Throw in some almonds and you have a complete meal! Smoothies are another way to utilize those berries, mixed with almond milk, some kale or cucumber, some plant-based protein powder and a few chia seeds (if you are clear to consume those) and yum, a meal in a blender!
Again noting Jefferson’s advice above, I found that to be true. Blackberries and blueberries taste the sweetest to me when they are fully ripe. Your taste buds may communicate differently to you but that has been my experience. I will add my thoughts on sprinkling sugar on your berries . . . WHY? Let the natural sweet juices take care of your taste buds – with the exception of preparing those jams and jellies of course! There are many other kinds of berries I have not mentioned here but in passing some that you may wish to find or learn more about are: mulberries, elderberries, black raspberries and cloudberries. A word of caution: unless you are quite sure of your berry knowledge do not attempt to consume berries which are unfamiliar to you and/or if the source is questionable. I also encourage you to consume organically grown (certified) fruits and berries. Farmers Markets abound in this area and a good source of your fruits and vegetables of all kinds.
If you find later in the year your access to fresh-frozen fruits has declined, buy commercially frozen fruits (organic when possible) which retain their vitamin content well. So enjoy the fruits of the season, now and throughout the year ahead!
Sharon McMahon, CNWC
The opinions expressed in this article are not intended to replace advice of your personal physician or licensed health professional. Please consult your physician for any issues you may have related to nutrition or fitness activity.