Cruciferous Vegetables

1
Cooking With
Berries
2
Which fruits are berries?
Raspberries
Blackberries
Strawberries
Blueberries
Loganberries, Boysenberries,
3
Why eat berries?

• Berries provide important nutrients
• Vitamin C
• Minerals
• Fiber

4
Why eat berries?

• Berries also contain phytochemicals
• Naturally occurring components of plants
• May decrease cancer risk

5
How much should we eat?

• At least 1 to 2 servings / week
• One serving is
• 1/2 cup of cooked or raw berries

½ cup
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Which ones should we eat?

• It is important to eat a variety!

Week 2
Week 1
Week 3
7
Fresh versus Frozen/Canned

• Nutrition
• Virtually identical nutrient content
• Fresh may even be lower in nutrients
• If shipped long distances
• If stored longer
• Frozen/canned usually packaged immediately after
  harvest

Frozen
Berries
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Fresh versus Frozen/Canned

• Nutrition
• Berries are naturally low in fat and calories,
  whether fresh or frozen or canned
• Butgo easy on frozen or canned berries packed
  in sugar or heavy syrups!

9
Fresh versus Frozen/Canned

• Cost
• Fresh berries may save you money
• When they are in season
• When they are grown locally

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Fresh versus Frozen/Canned

• Cost
• Frozen berries can save you money
• When fresh berries are out of season
• Frozen/canned berries can save you time, too!
• Choose sliced
• Choose generic or store brands

11
How do we choose and store berries?

• Choose plump, firm, dry berries with no signs of
  mold
• Store in refrigerator
• Separate layers of berries with paper towels
• Wash just before using
• Keep strawberries and blueberries 3-5 days and
  raspberries and blackberries 1-2 days
• Keep frozen berries up to 6 months
• Keep canned berries up to 1 year

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How do we prepare berries?

• Please refer to your tips sheet as we continue

Tips!
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Summary of berry preparation

• Handle very carefully
• Wash gentlydo NOT immerse
• Sort and remove any soft
• or decayed berries
• Eat raw or use in recipes

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Berries and your family

• How can you introduce berries
• to your family?