fruit of the month - berries

Berries!

Live Well Sioux Falls and the Sioux Falls Food Council is proud to present the Eat Well, Live Well campaign! Each month this campaign will highlight a new fruit or vegetable along with a healthy recipe developed by local Sioux Falls chefs and restaurants.

The featured food item for August is Berries!

Naturally sweet, delicious and healthy berries are a great way to add color to your plate! USDA’s MyPlate reminds us to make half our plate fruits and vegetables. Berries offer the deep reds, blues, and purples as part of the “plateful of color” that we’re encouraged to eat every day to stay healthy. Berries are high in vitamin A and C, as well as fiber.  Berries have phytochemicals and flavonoids which may help to prevent some types of cancer. Don’t judge berries by their size. Though small, they are packed with vitamins and minerals!

Check out these selection, storage, preparation and handling tips for strawberries, raspberries, blackberries and blueberries.

STRAWBERRIES
Selection:
Bright to deep red, free of green spots with fresh green caps. Strawberries do not ripen after picking. Avoid moldy berries.
Storage: Remove moldy, damaged berries. Refrigerate unwashed, single layer on paper towel, uncovered. Use within 3 days.
Preparation & Handling: Before removing hulls, wash under running water, do not soak. Blot dry with paper towel. Remove hulls using strawberry huller, paring knife or spoon.

RASPBERRIES
Selection: Red, firm and plump. Avoid shriveled and moldy berries.
Storage: Remove moldy, damaged berries. Refrigerate unwashed, single layer between paper towels, wrap in plastic. Use within 3 days.
Preparation & Handling: Wash gently under running water, do not soak. Blot dry with paper towel.

BLACKBERRIES
Selection: Blue-black uniform color. Large plump sacs with no green hull attached. Avoid moldy berries.
Storage: Remove moldy, damaged berries. Refrigerate unwashed, single layer between paper towels, wrap in plastic. Use within 1-3 days.
Preparation & Handling: Wash gently under running water, do not soak. Blot dry with paper towel.

BLUEBERRIES
Selection: Dark blue color. Dry, plump and free of stems. Avoid reddish colored and wrinkled berries. Blueberries do not ripen after picking.
Storage: Remove moldy, damaged berries. Refrigerate unwashed, loosely covered with paper towels. Use within 2 weeks.
Preparation & Handling: Pick out leaves and stems. Place berries on towel and roll back and forth to clean. Or wash gently under running water, do not soak. Blot dry with paper towel.

The featured Sioux Falls chef is Kaladi’s Bistro. Learn more about berries and get the Berried in Oats recipe by Kaladi’s Bistro with this Pick It! Try It! Like It! Fact sheet.

Don’t stop there! Find ways to promote berries at your work, school, childcare and in your community!

Sources: Eat Well, Live Well Campaign, Pick It! Try It! Like It!, iGrow,& Utah State University Cooperative Extension