"B"eautiful Berries

16 Sep 2011

Posted by karen
karen's picture

Berries are getting the bright lights for "B". I think they are positively wonderful. They are delicious and they are beautiful to behold. 

 

Nutrient note highlights - my top berry picks:

blueberries - phytonutrients, antioxidants (especially the wild ones)

cranberries - juice helps acidify urine to inhibit bacterial growth (recommended for bladder infections)

strawberries - high in vitamin C 

raspberries - folic acid, vitamin C, lutein

source of fibre

depending on the berry - varying amounts of magnesium, potassium, calcium, manganese

Berries on the Bushes

Some berries are still available free-for-the-picking - if you’re game to look for the wild ones. I have heard that in our area you can find patches of wild blueberries, cranberries and blackberries but their whereabouts are family secrets and well-protected. To date I've been privy to visit one good-sized wild blackberry patch.  A small bucket of berries was my reward in exchange for some nasty scratches and a blood donation to hungry mosquitoes. These details were forgotten by mid-January, however, when multi-berry smoothies satisfied cravings for summer.

Where I live in Nova Scotia we can pick cultivated blueberries from August until mid-October or later. Both my husband and I are diehard pickers: even if our fingers are numb we can't leave the patch until all our buckets are full. We will be stocking our freezer this fall with yet more ziploc bags of these blue nuggets of goodness.  But the berry season is definitely waning; though it happens annually, this is one food calendar page I hate to turn. 
 
Saying good-bye to this seasonal fruit and harvesting ritual is shared with the back to school routine.  Hello to the daily dilemma: what to pack for kids’ lunches. I marvel how my mother pulled this off for us five kids who scrambled out the door by 7:45, running to catch the yellow school bus.  Granted, over fifty years ago (yikes, it really was that long ago!) she had the perogative to fill those lunch boxes with whatever she had in her pantry and the time to prepare. She wasn't restricted by avoiding banned allergen foods - nuts, shellfish, some cheeses, to name a few- a reality for most lunch-packers with today's school policies.

But criteria for packed lunches still holds true for:  

tasty - or else the kids will trade that lunch you worked so hard to make

nutritious - to help young bodies and brain cells to concentrate and understand

has to survive the journey - traveling in a backpack and being thrown in a locker

has to be food-safe - so everyone stays healthy

Enter: the convenience of Frozen Berries

Your freezer might be stocked with berries you have picked this summer. If not, good-sized bags are available in most supermarkets, and they’ll cost less than buying fresh.

On a school (or work) morning, put a cup or less of good-sized frozen strawberries or blueberries in a small plastic container with a tight-fitting lid.  Remember to pack the spoon to go with it. By lunch time the berries will be thawed out with some very nice syrupy-juice that somehow tastes sweetn without adding sugar. (My grandkids think the juice is the best part.)The berries will be soft but should keep their shape; a very nice change from the standard lunch fruits - apples, oranges and bananas.

If your children like plain yogurt, put some frozen berries in with it - they'll act as mini ice paks, keeping the yogurt cool until lunchtime.

To add whole grain energy and some healthy fats, include a small baggie of homemade granola (or purchased equivalent) to either of the above suggestions.

 

Bake a Real Tasty Treat with Real Food Ingredients:  

 

Blueberry Apple Bread

2 cups peeled, chopped apples

1/2 cup honey

1/4 cup unsweetened apple sauce

2 Tbsp. olive oil

1 egg

1 1/2 cups whole wheat flour

2 Tbsp. ground flax

1 1/2 tsp. baking powder

1/2 tsp. baking soda

1/2 tsp. cinnamon

1 cup fresh or frozen blueberries

2/3 cups chopped walnuts (toasting them first adds to the flavour)

Preheat oven to 350 F.  Combine chopped apples, honey, applesauce and oil in a medium sized mixing bowl.  Add the egg and mix well. Combine 1 cup of the flour with the other dry ingredients in a separate bowl, then add to the apple mixture. Mix the remaining 1/2 cup flour with the berries (this helps stop frozen berries from 'bleeding' and to be more evenly suspended in the batter). Add to the batter, along with the walnuts.

Spread batter evenly into a lightly oiled and floured loaf pan. Put into oven - check after baking for 1 hour and 10 minutes. May need to bake about another 5-10 minutes, depending on your oven.  A tooth pick or sharp cake tester inserted into the centre of the bread should come out clean. 

Let cool before cutting.  Slices up nicely for packing in lunches if you can keep the family away from eating it all fresh out of the oven!

 

Bring out the berries - hope to meet you in the patch!

 

(Photo credits: Fimby

Comments

John Sifferman's picture

Blueberries are our son's favorite treat. We have to hide them until the end of each meal, or else he won't eat anything else. They are now his dessert after many meals. I love berries, too - so much that sometimes I feel like a bear :)

We've only gone berry picking once this year, and came back with some strawberries, raspberries, and a ton of blueberries. Somehow they all managed to disappear in a matter of a couple weeks. Lucky for us, our supermarket always has a big stock of frozen berries. There are so many ways to enjoy them!


karen's picture

Glad to hear your little guy is on to a very good treat! If I were to keep track, I use berries the most overall for putting in smoothies. But their serving options are endless - thus my love affair with them.


Beth Wagenius's picture

Berries get used the most around here for smoothies. Blueberries are my favorite. love them.


karen's picture

While eliminating spam, I accidentally deleted a comment I truly appreciated. My apologies to the reader who also included the Canada Pages link - which got me curious if she's also a fellow-Albertan...


animalsbabyshowerinvitations's picture

> then just see how far society can regress at its collapse where great bath houses with clean running water through aqueduct systems are replaced by people throwing buckets of refuse and feces out the window on the ground below I suspect that the water in the baths was pretty filthy by modern And waste was thrown in the streets in many parts of the ancient Be careful not to "Romanticize" no pun intended life in the ancient


Thomas Mullen's picture

Real food is produced and put forward for the success of the individuals. All the challenges of the food items and professional cv writing uk have been idealized for the use of the good and fundamental parts for the food items for the humans.


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