Tangy, succulent berries arrive in the spring and summer, dangling from vines and bushes, waiting to be plucked and savored. Blackberries, blueberries, raspberries, and strawberries—all rich in disease-fighting antioxidants—rank among the healthiest fruits and provide some of the tastiest ways to eat well.

　　

Ingredients

　　

HEALTH BENEFITS

Step 1

In a lovely synthesis of beauty and nutrition, the colors that make berries so distinctive—deep blues, bright reds, rich purples—are part of what makes them so good for you. Flavonoids, a group of phytochemicals, create the pigments and can counter cell damage in the body, potentially reducing the risks of cancer and cardiovascular disease. They may also aid memory and other brain functions that can falter with age. Each berry’s color stems from a different collection of flavonoids, so it’s best to eat a variety. Blueberries, blackberries, raspberries, and strawberries all contain several anthocyanins, potent antioxidants that help reduce inflammation and may also curb the growth of cancer cells. Blueberries rank among the highest in overall antioxidant power. Just 3.5 ounces provide the equivalent antioxidant capacity of five servings of some other fruits and vegetables. Strawberries also contain ellagitannins, antioxidants that fight cancer, particularly colon and cervical. All berries contain vitamins C and E, and are high in fiber (raspberries contain the most).

　　

HOW TO BUY

Step 2

The fresher the berries, the better they’ll taste, so buy them locally grown or, if you get the chance, pick them yourself. Choose organically grown berries if possible, particularly raspberries and strawberries (both rank high for pesticide residues in commercial samples).

　　

HOW TO STORE

Step 3

Once you get your berries home, don’t wash them—moisture on the surface encourages rot. Instead, discard mushy or moldy berries, pat the others dry, and store them in a clean, dry container. Berries go bad quickly, so eat them within a day or two. Refrigeration will help them last longer, but berries taste best at room temperature. Rinse just before eating.

　　

PREPARATION TIP

Step 4

If you have extra berries, make them last by freezing them. Wash whole berries, remove any leafy portion on top, and pat dry. Spread the berries in a single layer on a sheet pan and freeze until solid. Transfer to a seal able plastic bag, and freeze for up to 6 months.

　　

recipes

Step 5

Power Protein Smoothie p.70

　　

Step 6

Cherry-Berry Tea Smoothie p.71

　　

Step 7

Whole-Grain Toast with Goat Cheese and Raspberries p.77

　　

Step 8

Papaya-Berry Yogurt Parfaits p.77

　　

Step 9

Lemon Cream with Blackberries p.327

　　

Step 10

Four-Berry Salad p.327

　　

Step 11

Berry Grunt p.331

　　

Step 12

Strawberries with Yogurt and Pistachios p.336

　　

Step 13

Berry Crush p.336

　　Power Foods