You know that summer is here when local berries show up at your farmers' market, roadside stands and grocery stores! Fresh strawberries, raspberries, blueberries and blackberries are just a few offered by New York growers. Strawberries are probably the most popular of the berries. Harvest in New York starts in early June and continues, with some varieties, into the fall. Look for blueberries, blackberries and raspberries in August. A sweet tooth can find easy satisfaction all season long!

Check out your region's GUIDE TO FARM FRESH FOODS** for locations of U-pick farm and roadside stands.

Interesting Facts:

	Many farms allow the public to pick their own berries. Ask your Extension office or consult your region's Guide to Farm Fresh Food for "U-pick" or "Pick-Your-Own" farms.
	Many berries, such as raspberries, blackberries, cranberries, and strawberries contain ellagic acid, which preliminary research suggests may help to prevent certain types of cancer.
	Blueberry or cranberry juices contain a substance that has been proven useful in treating urinary tract infections.

Side Bar:

	Berries are delicious and nutritious, low calorie, high fiber treats loaded with disease-fighting compounds.
	Locally-grown berries are more likely to be picked close to peak ripeness and flavor.
	Select bright red strawberries with healthy green caps. Leave these caps on to reduce shriveling.
	Raspberries and blackberries are the most fragile berries. Look for bright color and absence of juice on the bottom of the container.
	Blueberries can be blue or black, with a powdery, silver-white sheen on the skin.
	Berries are quite perishable. Place unwashed berries in a plastic container with a paper towel and refrigerate. Use soft, overripe berries immediately.

Eating - Now That's Easy!
How to Prepare
Rinse fruit, drain and gently pat the berries until dry or drain in a colander. To prevent absorption of water, keep the caps on strawberries intact until after they are rinsed and drained. Serve whole or remove cap before slicing.

Berries are well suited for eating fresh, or in salads, yogurt, pancakes, waffles, muffins, breads, blender drinks, juices, sauces, and desserts.

Berry-Yogurt Popsicles
2 cups chopped strawberries, or blueberries, or a combination of berries.
2 cups low fat vanilla yogurt	12 popsicle sticks
12 popsicle molds or small paper cups
Combine berries and yogurt. Mix well. Fill cups with mixture. If using paper cups, cover them with a small piece of plastic wrap or paper. Insert a stick through the wrap or paper. Freeze popsicles until firm.

Berry Cobbler
3 cups berries (a single kind or a combination of blueberries, strawberries, raspberries, or blackberries)
1/2 cup sugar	2 tsps fresh lemon juice
1 3/4 cup all-purpose flour	Pinch of salt
1 tablespoon baking powder	2 tablespoons butter /margarine
2/3 cup low fat milk	1 egg, well beaten
Preheat oven to 425-degrees. Grease a large (1-1/2-qt) casserole-type baking dish. Combine berries, sugar, and lemon juice in a bowl. Spoon into the baking dish. In another bowl combine the flour, salt, and baking powder. Work the butter until the mixture is in coarse crumbs. Lightly beat the egg and milk together, stir this into the dry mixture to form a smooth dough. Spoon portions of this dough over the berries, pressing slightly to cover as much as possible. Bake 35-40 minutes or until the cobbler is light brown.

Nutritional Value
Beyond being sweet, many berries, such as raspberries, blackberries, cranberries, and strawberries contain ellagic acid. This natural substance may help to prevent certain types of cancer. Ellagic acid is found in fresh berries, as well as in processed berry foods, such as frozen berries or berry jams. Strawberries contain more vitamin C than many other fruits - 1/2 cup contains 42 mg of vitamin C or 70% of the daily value (DV) for this vitamin. Strawberries have 60% more vitamin C by weight than grapefruit and 8% more than oranges. Strawberries are very low in calories, (1/2 cup contains 45 calories), they are a good fiber source, and a fair source of potassium.
Another nutritional star among the berries is the blueberry. While the vitamin C content of blueberries is less than in strawberries it is still substantial. One half cup of blueberries contains 10 mg or 15% of the DV for vitamin C. Anthocyanins, the pigment that gives blueberries their color, and other substances called flavonoids, act as antioxidants and may play an important role in preventing disease. Blueberries are a natural laxative. Also, juices made from blueberries or cranberries contain a substance that is useful in treating urinary tract infections.

Best Way to Store
Berries are among the most perishable of fruits. The most important step for keeping berries fresh is to place them in a container that will retain their moisture (a plastic bag will work) and refrigerate them as soon as possible after picking or purchasing. Do not rinse berries prior to refrigerating because they will deteriorate much faster. Check for bruised berries. Remove soft, overripe berries from the container and use them immediately. When stored properly berries are best served within a week to 10 days. If you don't intend to eat them all while they're still fresh, berries can be frozen easily. For strawberries, first remove the green caps, and then freeze whole on a cookie sheet until hard then transfer to a sealed container.

Selection
Berries are very flavorful when picked at the peak of ripeness, but they are also extremely fragile at this stage. To ensure that your berries are most flavorful, try to determine where they were grown. The closer the farm, the more likely that berries have been picked close to peak ripeness. Strawberries with white tips or shoulders may be firm, but also are less flavorful than fully red strawberries. Look for bright red strawberries with healthy green caps that indicate freshness. Removing caps from strawberries too early will result in shriveling. Raspberries and blackberries are extremely perishable and deteriorate quickly after harvest. Look for a bright color and absence of juice in the bottom of the container. Blueberries are much less fragile than other berries, and can appear blue or black, depending on variety and the amount of natural waxes or bloom on the surface of the skin. The skin of blueberries should not be torn. With all berries, do not use those that exhibit mold growth or are shriveled. Remove any green tissue (caps or stems) immediately before using. Minimize handling as much as possible to maintain quality.

Sources:
The Wellness Encyclopedia of Food and Nutrition. University of California at Berkeley. Health Action Associates. New York, New York 1992. 512p.
Kalt, W. and Dufor, D. 1997. Health functionality of Blueberries. HortTechnology. July-September.