Family Health, Nutrition and Fitness Seth Stratton | 6 years ago

From Bush to Table: 4 Delicious Ways to Get Your Berry Fix

Have you found yourself at the local market wanting to take advantage of all of the beautiful strawberries, raspberries, blueberries and blackberries? Here are some easy, tasty ways to preserve, can, bake and blend these nutritious gems into delicious treats.

Start your day off with fresh berries on your cereal, oatmeal or yogurt. You’ll be adding vitamin C, potassium, magnesium, calcium and fiber while adding a touch of natural sweetness. Try a smoothie! After washing and drying fresh berries, lay them on a tray in a single layer and freeze until firm. You can then place the berries in freezer-safe baggies or containers. When you’re ready for a healthy and refreshing snack, take 1 cup of your frozen berries and place in a blender. Add ½ cup of orange juice, 1 cup of Greek yogurt, a scoop of protein powder (optional) and 1 cup of ice. Blend until smooth. Find your favorite family recipe for a fruit pie, cobbler or crisp. Fresh, tart and juicy flavors are sure to be tasted in each bite. What could be better than getting a healthy dose of vitamin C from your dessert? Just can it! Have you found yourself coming home from a local farmers market with more berries than you can consume? Indulge yourself in the art of canning. You can create so many flavor combinations, both savory and sweet, with homemade jellies, jams and salsas. They make great gifts for family and friends as well (if you can bear to part with them). Is it worth the energy? You bet! These berries have antioxidants in them that have been shown to help fight cellular damage, potentially slow the growth of cancerous tumors cells, reverse age-related memory loss and decrease your risk of cardiovascular disease!  

The following article was written by Elaine Jones, RDN, LDN, Clinical Nutrition Manager at Carolinas HealthCare System University. Elaine is also the manager of Carolinas HealthCare System University's farmers market, which is open every Thursday from 4 to 7 p.m. through October. The market is located at the main entrance of the hospital under the large awning.