Summer berries are arriving at our farmers’ markets. Ripe red strawberries and plumbed blueberries, loaded with cool, juicy taste. These berries are packed with antioxidants that fight disease and are good for a healthy heart. Berries have a short growing season so grab them while you can.

This 4th of July, have some family gatherings and enjoy the picnics. Berries are a delicious way to celebrate. Add festive colors and sweetness to any summer dish, or just toss some juicy berries in your mouth to cool down.

Add red, white and blue to your meals. For breakfast or a snack, energize yourself with a refreshing mix of strawberries, blueberries and low-fat vanilla yogurt. Yogurt adds sweetness without the extra calories and aids digestion.  Freeze blueberries for an icy snack or add berries to any salad.  

Bring some zing to your picnic: Red, White and Blue salsa

Mix together in a large bowl:

• 1 cup fresh blueberries and 1 cup of diced strawberries

• 1 cup diced jicama or water chestnuts

• 1/3 cup cilantro

• ¼ cup finely chopped onion

• 2 Tablespoons finely chopped stemmed and seeded jalapeno pepper or as much or as little for the spicy taste you enjoy

• Juice from a large lime

Dessert: Strawberry, blueberry shortcake

Toss a few cups of berries with a little sugar to bring out the juice. Let them sit for an hour. Put them on biscuits, cake, ice cream or lemon sherbet. Try Blueberry Cobbler or Fresh Strawberry Pie (See recipes) for dessert. Any way you combine these berries, it’s a treat for your mouth and a boost to your body’s health.

Recipe: Fresh Strawberry Pie

A No-Bake pie with fresh uncooked strawberries.  Great for hot weather when you don’t want to use the oven.

INGREDIENTS:

• 6 cups of strawberries (3-4 pints)

• 1/2 cup sugar

• 3 Tablespoons corn starch

• Water

• 9 inch baked pastry shell for bottom pie crust

TO MAKE:

• Prepare/bake pastry shell and cool

• Mash up 2 cups of strawberries and add enough water to make 1 ½ cups of liquid

• Place in a sauce pan with corn starch and sugar

• Cook, stirring constantly until the mixture thickens, about 5 minutes or less. Cool slightly

• Put remaining strawberries in pastry shell and pour on the cooked strawberries. Chill

Easy, fast and delicious

TIPS AND TRICKS

How to Keep Berries Delicious

• Store blueberries and strawberries in the fridge without washing. Wash them before using and let dry on a paper towel.

• Blueberries like to be frozen Lay them on a cookie sheet and freeze. Put frozen berries in a plastic zip-lock bag for storage.

More Ways to Eat NOW

• Sprinkle fresh berries on your cereal or oatmeal for a real morning treat and energy boost

Super Smoothies

• Make them with strawberries, blueberries and bananas. No sugar needed. Try them for a summer breakfast or a snack

• Use either milk or fat-free yogurt or both along with a delicious refreshing taste. Get calcium for your bones and antioxidants to keep you healthy.

• For a frozen smoothie: Add 3-4 ice cubes to the blender to make a frozen snack.