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| ABOUT | HEALTH
& NUTRITION | MOM'S
CORNER | CYCLING | HEADLINES
| berry buzz |
Care & Handling |
| Strawberries | Blueberries
| Raspberries | Blackberries
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A variety of different types of berries in your daily diet can help provide
the essential nutrients you need to keep you healthy. Berries have disease-fighting
antioxidants, fiber and vitamin C, are fat free and low in calories.
The National Cancer Institute reports that eating at least five servings
of fruits and vegetables every day can help reduce the incidents of cancer.
Yet, only one out of every ten people actually follow these guidelines.
Berries as part of a daily diet are a delicious way to get antioxidants,
phytochemicals, and other important vitamins and nutrients for the whole
family.
Fresh berries of all kinds are:
· Essential
sources of vitamin C, fiber, folic acid, and phytochemicals (phyto-nutrients)
· Sodium-free, cholesterol-free, fat free and low in calories
An easy and delicious way to reach your " 5 A Day " for better
health as recommended by the Produce for Better Health Foundation and the
USDA. Top cereal or waffles with fresh berries, or blend them into your
smoothie, and you are well on your way to reaching the recommended five
to nine servings of fruits and vegetables per day. A handful of fresh berries
are the perfect snack. Just rinse and pop them in your mouth for a burst
of flavor and nutrition.
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CALIFORNIA GIANT STRAWBERRIES
Purchasing
When looking for strawberries at your
local grocery store, be sure to look for fruit that is plump with natural
sheen and bright red coloring. Berries should have full red color and fresh
looking green caps. Remember, strawberries do not ripen after harvest so
if there are white shoulders on the berries or if the entire berry is light
in color – it will not continue to ripen after purchase.
Storing
Store your strawberries in a large covered container with a dry paper
towel at the bottom in the refrigerator. Separate the berries by layering
them with paper towels to maximize freshness. Do not wash your strawberries
until just before use. Wash your strawberries under a spray of cool water
with green caps still attached to keep flavor inside. For best flavor,
serve strawberries at room temperature.
Preparing
Remove the strawberries from the refrigerator one hour before consumption.
This will allow the strawberries to warm up to room temperature so their
naturally sweet flavor can be enjoyed. Rinse the strawberries with caps
still attached under a gentle spray of cool water and use a paper towel
to pat them dry. Use a sharp paring knife to remove the caps or give them
a twist.
Freezing
You can either freeze berries whole and plain or sweetened for recipe
usage later. Wash berries with the caps on, then remove the caps, and
dry. Whole berries can be stored in freezer bags for use later in jams,
smoothies, and home made ice cream. If you would like to freeze sweetened
berries for use in sauces & toppings, you will need to mix equal amounts
of sugar and water in a saucepan. Stir the mix over medium heat until
sugar is dissolved. Cool the mixture completely. Place the washed strawberries
into a freezer bag and pour enough of the mix to completely cover the
strawberries. Seal and freeze the bags in a single layer.
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CALIFORNIA GIANT BLUEBERRIES |
 We
know that blueberries taste great and are an easy snack to prepare for the
whole family. But did you also know that research shows blueberries rank
as one of the healthiest fruits due to their high level of antioxidants.
In fact blueberries have more antioxidants per serving that spinach, and
most other popular fruits like bananas and apples. Early research findings
are also showing that blueberries may be helpful in improving memory function.
Key Nutrition facts:
One serving = 1 cup
Fat Free
70 calories per serving
25% of your daily supply of Vitamin C
14% of your daily supply of Fiber
Selecting and Storing your Blueberries:
Purchasing: Look for berries that are firm and plump. Blueberries
should be dark blue with a nice bloom or powdery coating. (Bloom is a
natural part of the berries' defense mechanism protecting them from the
harsh rays of the sun). Avoid berries that are moldy or shriveled.
Storing: Blueberries will maintain their quality for up to two
weeks after harvest if chilled properly. For best shelf life, blueberries
should be refrigerated (33°F - 34° F), but not washed until ready
to serve. Simply rinse before serving and enjoy. There is no peeling or
cutting required.
If you would like to freeze your blueberries use berries that are unwashed
and completely dry. Place the berries in a re-sealable plastic freezer
bag or freezer Tupperware type container into your freezer. The berries
will freeze individually and you can remove just the portion you need.
Remember to rinse them before using.
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CALIFORNIA GIANT RASPBERRIES |
 Raspberries
are the most fragile fruit in the Cal Giant berry family and worth every
bite.
They are also very nutritious and easy to prepare. Raspberries are still
considered an elegant fruit and dress up any meal any time of the day.
Key Nutrition Facts:
One serving = I cup
Fat free
Only 35 calories
45% of your daily supply of Vitamin C
36% of your daily supply of Fiber
Selecting & Storing your Raspberries:
Purchasing:
Look for plump, evenly-colored berries that have a soft, hazy "gloss."
They shouldn't have dents or bruises. The berries should also be dry with
no leakage at the bottom of the container. Raspberries have tiny hairs
on them called "styles," which are a completely natural part
of the fruit's defense mechanism and do not affect the taste or indicate
the ripeness of the fruit.
Storing:
Since raspberries are very perishable, proper handling is essential but
it’s easy to insure they remain fresh and delicious. Be sure to
keep raspberries refrigerated at all times, and under ideal conditions,
they should keep for 1-2 days. Keep temperatures between 34 – 36
degrees, but be sure not to freeze them!
Moisture will hasten decay of your raspberries, so keep them dry in your
refrigerator. For best results, consume your raspberries as soon after
purchase as possible, then handle them gently when rinsing just before
serving. If you intend to freeze your raspberries for later use in jellies,
jams or smoothies, pack them into freezer-safe containers, or freeze them
on a tray and then place them into containers as soon as they are frozen.
Seal the container and keep frozen until you are ready to use them.
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CALIFORNIA GIANT BLACKBERRIES |
 Because
of their deep coloring, blackberries are a delicious source of vitamins
A, B, C, E, calcium, fiber and iron. In fact, just a half-cup serving of
raw blackberries has about the same fiber content as a three-fourths cup
of brown rice. Blackberries offer your whole family a flavorful way to get
essential vitamins and nutrients every day.
Key Nutrition Facts:
1 Serving = 1 Cup
0.5 g fat
Only 60 calories per serving
50% of your daily supply of Vitamin C
32% of your daily supply of Fiber
Selecting & Storing your Blackberries:
Purchasing:
Blackberries, like their cousin the raspberry, are very fragile. Look
for deep, evenly colored berries with a nice sheen. They shouldn't have
dents or bruises. They should also be dry in the container with no leakage
at the bottom.
Storing:
Moisture and high temperatures will hasten decay of your blackberries,
so keep them dry in the refrigerator. Under ideal conditions, blackberries
should keep for 1-3 days in your refrigerator between 34 – 36 degrees.
For best results, consume your blackberries as soon after purchase as
possible. Don’t rinse your blackberries until ready to serve. Simply
rinse under a cool spray of water and serve immediately. There is no cutting
or peeling required for these luscious berries, just rinse and eat!
If you plan to freeze your blackberries for jams and jellies, be sure
to wash your berries carefully in cold water. Pack berries into freezable
containers, or freeze them on a tray and then place them into freezer
bags as soon as they are frozen. Seal and keep frozen until you are ready
to use them. Frozen blackberries are great for jams jellies, home-made
ice cream, smoothies and sauces.
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