July Harvest of the Month: Berries – North Country Nutrition and Wellness

Berries are versatile and nutritious. Find out some fun facts about berries below!

Raspberries come in many different colors: red, black, yellow, orange, amber and white!
Berry juice can be used as ink.
Add berries to salads, cereal, marinades and more! Use them plain for dessert, make muffins, jam, cobbler or pie out of them. Berries are a great addition to most meals.
Selection: Choose berries that are free of mold, firm, and not overripe (usually indicated by a dark, dull color).
Storage Tips:
- Store berries in the refrigerator, unwashed, until ready to consume.
- Remove rotten or moldy berries to prevent other berries from becoming damaged.
- Blueberries can last up to a week in the fridge, while strawberries and raspberries are more fragile and last 2-3 days.
To freeze: Freezing berries whole retains their highest nutritional value. Remove overripe or moldy berries, wash, then drain. Lay a single layer of berries on a baking sheet, and freeze overnight. Store the berries in labeled, freezer grade bags; you can pre-portion the berries for specific recipes.
Cooking Tips:
- Immediately before consuming, rinse berries quickly and gently in cold water.
- Do not soak or scrub.

Strawberry Yogurt Popsicles

Yield: 6 (3oz each)

Ingredients:

Directions:

Place the strawberries and sugar in a food processor and pulse until finely chopped.
Transfer to a bowl and stir in lemon juice and yogurt.
Spoon the mixture into the molds and insert sticks.
Freeze for 8 hours, or up to a week.
To unmold the pops, run water over the exterior of the mold for a few seconds, then gently pull on the popsicle out.

Yield: 4 servings

Salad Ingredients:

Dressing Ingredients:

Directions:

In a medium bowl, whisk together the sugar, olive oil, vinegar, onion, and pepper. Cover and chill for one hour.
In a large bowl, combine the blueberries, spinach, and almonds. Pour dressing over salad, and toss.
Refrigerate 10 to 15 minutes before serving.