Enjoy the berry best of Minnesota

By Trina Barno, University of Minnesota Extension

ST. PAUL, Minn. (6/23/2008) — Anyone who has ever tasted fresh-picked, mouth-watering Minnesota berries knows that they are one of the greatest rewards for enduring the long and bitter Minnesota winters. Summertime berries are not only juicy and delicious, they are loaded with important nutrients, antioxidants and phytochemicals. Berries are extremely versatile foods that can be incorporated into any meal, used in juices, smoothies, teas and other beverages, or eaten alone for a delicious grab-and-go snack.

We can begin looking for fresh, locally grown strawberries during the month of June in Minnesota. When choosing fresh strawberries, look for bright red berries that have the green end-caps intact. One cup of strawberries contains strawberries contain 140 percent of the U.S. Recommended Daily Allowance (RDA) for vitamin C. In addition, strawberries are good sources of folic acid, potassium and fiber.

Refrigerate your strawberries as soon as possible to maintain maximum freshness and nutrients.  Clean fresh strawberries by rinsing them with cool water in a colander just before eating them, and cut off the end cap. Use fresh strawberries within three days of picking them.

Blueberries begin appearing in July in Minnesota, and they keep coming into August. Blueberries are ripest when they are completely blue with no hints of red, have a waxy, silvery coating, and will easily come off their stems. They are packed with antioxidants, as well as dietary fiber, vitamins A and C, and niacin.

Blueberries will stay fresh for about seven days if refrigerated. Rinse in a colander just before eating.

Red raspberries ripen earliest in Minnesota, followed by black, purple and yellow. Some farms offer both summer and fall raspberry crops. Raspberries are ripest when they are uniform in color, and separate from their green end caps easily. Raspberries are rich in vitamin C, folate, iron and potassium. 

Refrigerate raspberries in a shallow container because they are fragile and will bruise easily when crowded together. Rinse gently in a colander just before eating and eat within two days of picking.

Berries are easy to freeze and store. Spread whole berries in a single layer on a cookie sheet and put into the freezer for 3-4 hours until frozen solid. Place frozen berries in freezer bags for delicious treats well into the winter months.

Any use of this article must include the byline or following credit line:
Trina Barno is a health and nutrition educator with University of Minnesota Extension.

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URL: http:// www3.extension.umn.edu/extensionnews/2008/berries.html  This page was updated July 7, 2008 .
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