Berries are packed with an antioxidant punch worthy of Mohammed Ali.
All berries have their own unique antioxidants that make them powerful warriors in the battle against free radicals.
Cole’s Notes version? Free radicals attack healthy cells in our body causing damage that adversely affects our long-term health. They can damage LDL cholesterol making the already “bad”cholesterol worse. They can even damage our DNA.
So what can help? Antioxidants! They neutralize these cell damaging free radicals and send them on their way.
What foods are loaded with these potent antioxidants? Plant Compounds. And where are plant compounds found? In foods like whole grains, tea, and fruits and vegetables. And what are some of the best sources of these antioxidant plant compounds? Berries.
All berries are antioxidant rich helping in the fight against heart disease and cancer. Recent studies by the USDA suggest that eating blueberries may help prevent certain cancers as well as retard the affects of aging, particularly the loss of memory and motor skills. Another recent study suggests that raspberries may even go beyond neutralizing free radicals, they may in fact kill cancer cells. Makes you want to tuck into a big luscious bowl of berries right now.
All berries can be eaten as is, sprinkled on top of your morning cereal, whirled into a
smoothie, baked in a muffin, or cooked in a crisp.
Berry Handling
Do not wash your berries until you use them. Never soak them. Rinse and drain well in a colander. Let dry on paper towels or tea towels and use right away.
Berry Storage
Strawberries, Raspberries and Blackberries – 1-2 days in the fridge
Blueberries – 3-5 days in the fridge
Freezing Berries
In peak season either pick your own at your local berry or buy fresh. Sort through them. Rinse and drain well in a colander. Let dry on paper towels or tea towels and spread on cookie sheets or jelly roll pans. Freeze. A day later, gather the berries and freeze in freezer bags or plastic containers, date and put them back into the freezer.
Cooking or Baking with Frozen Berries
Either thaw them in the fridge overnight or add them to your baking frozen. Baking with frozen berries will increase the baking time so adjust accordingly.
Berry Storage
Strawberries, Raspberries and Blackberries – 1-2 days in the fridge
Blueberries – 3-5 days in the fridge
For optimum flavour, bring refrigerated berries to room temperature before serving
Berry Season in Canada
Strawberries – mid-June to mid-July
Raspberries – mid-July to mid-September
Blueberries – early to mid-July to end of September
Saskatoon Berries – July
Blackberries – late August to end of September
With imports available all year round.
Whole Grain Whole Wheat Blueberry Buttermilk Pancakes
From: The Ultimate Healthy Eating Plan that still leaves room for chocolate
By: Liz Pearson and Mairlyn Smith
Makes – 16 / per serving – 4
Totally Kid Approved
I made these pancakes for my son’s class on Shrove Tuesday the year he was in Grade 5. He is now in his third year of University, where has the time gone?
There were twenty-five 10 and11 year olds representing seven different countries gobbling them up, and asking for more. That meets the criteria for totally kid approved. One little girl even asked if I could make some more to send home to her parents.
Dry Ingredients:
1 cup (250 mL) whole wheat flour
½ cup (125 mL) wheat germ
1 Tbsp (15 mL) white sugar or sweetener of your choice
1 tsp (5 mL) baking soda
1 tsp (5 mL) baking powder
1 Tbsp (15 mL) cinnamon
Wet Ingredients:
1 large omega-3 egg
1 Tbsp + 1 tsp (20 mL) canola oil
1 ½ cups (375 mL) buttermilk
1 cup (250 blueberries, gently washed and drained well
1. In a large bowl measure out all the dry ingredients. Mix them together using a fork or a wire whisk.
2. In a medium bowl mix together the egg, canola oil, and the buttermilk.
3. Pour this into the dry ingredients and stir till just mixed. Add the blueberries, and stir in gently.
4. Heat a large skillet. Spray with a little oil.
5. Pour out the batter, so that you end up with 16 pancakes in all.
6. Serve with real maple syrup.
Each serving contains ( 4 pancakes = one serving) – 303 Calories, 14.0 g protein, 8.9 g fat, 7.8 g fibre, 505 mg sodium, and 44 g carbohydrate.
