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Summer berries in BC, what a pleasure. There are so many to choose from, starting in early June with strawberries, followed by raspberries, currants and blueberries. In our local parks and mountains you can pick salmonberries, huckleberries, Saskatoon berries, wild blueberries and blackberries near the end of summer. Berries are known for their nutritional punch, the darker and brighter coloured ones such as raspberries, strawberries, blueberries and blackberries outshining the others. Strawberries in particular are being studied as a functional food with therapeutic health benefits.

Strawberries are naturally low in calories at 25kcal per half cup, they are sodium, fat and cholesterol free and are an excellent source vitamin C. They also contain folic acid, potassium, manganese and are a source of fibre. However, beyond these basics, strawberries are also being studied for their phytochemical content, in particular ellagic acid, anthocyanins and catechins. The nutrients in strawberries seem to have a synergistic effect and when consumed have been shown to help lower blood pressure, reduce oxidative stress and inflammation following the consumption of a high fat meal and guard against cancer.

Once picked strawberries do not continue to ripen so choose firm dark red berries. If you are picking your own, bring a cooler to store them in to help them last longer. When buying berries at the grocery store, avoid packages with moldy berries and if you find any when you get home be sure to take them out so the mold doesn’t spread to the rest of the package. Look for plump berries with bright green tops.

Store berries in their original container, unwashed with their tops on or in a colander lightly covered to allow for cold air circulation.

Strawberries are such a versatile fruit. They are delicious raw or cooked, with sweet or savory dishes. Try cooking strawberries with a balsamic glaze to enjoy with pork tenderloin or raw in a salad with pomegranate and mint.