I have to admit, I had never tasted a fresh, local strawberry until I moved to Richmond.
It wasn’t until I was invited to a local “U-pick” farm to pick my own strawberries, that I discovered how delicious local strawberries are. I was amazed at the difference in taste and texture between these, and the strawberries that I grew up eating, which were usually imported from California.
Richmond farms grow plenty of berries, with cranberries and blueberries being two of the top crops, and strawberries making the top-10 list as well (based on the amount of land used in their production).
Not only are fresh, local berries delicious, but they are also extremely nutritious and versatile!
Berries are well known for being rich in antioxidants, which is one of the reasons they are considered a healthful choice.
You may be wondering, what exactly are antioxidants? Antioxidants are compounds naturally occurring in foods that protect the cells of our body from damage caused by free radicals.
Free radicals are produced during some natural body processes, as well as from pollutants in our environment such as smoke from cigarettes.
Antioxidants may also help prevent some diseases including heart disease and diabetes. There are several different antioxidants found in food, including certain vitamins such as vitamins A, C, and E, and minerals such as selenium.
Berries, especially darker coloured berries, contain flavonoids, which are another type of antioxidant belonging to a group of compounds called phytochemicals.
Berries are also a good source of fiber which helps increase satiety, making them a great addition to any snack or meal. Of course, berries make a great snack on their own, but can also be incorporated into entrées, side dishes, snacks and desserts in fun and creative ways.
One of my favourite ways to include berries is to top a salad with fresh berries and make a homemade berry vinaigrette dressing.
You can also use fresh or frozen berries to sweeten plain yogurt, adding natural sweetness and flavour without refined sugar. Or, blend your favourite berries into smoothies and freeze in popsicle molds for a cool summer treat.
Check out my website for more fun and delicious ideas to use berries before the summer is over! But don’t panic, you can freeze berries to enjoy their taste and health benefits year round.
Although berries are famous for their antioxidant content, it is important to note that many foods are great sources of antioxidants, such as other fruits and vegetables, whole grains, nuts, seeds, and vegetable oils, just to name a few.
When it comes to getting enough antioxidants, variety is key.
Also, it’s best to get antioxidants from food rather than supplements, unless advised by a healthcare professional, as some supplements may have doses that are too high and unsafe.
Katie Huston is a registered dietitian
