come summertime here in vancouver, we are lucky enough to have access to some of the most amazing berries.
which is great news for us because research shows that berries are among the fruits highest in antioxidant content. for the most antioxidants, choose fully ripened berries.

therefore, the fresher - the better!
lets take a closer look at some of our favorites…

blueberries:

what: blueberries are native to north america where they grow wild the woods and mountainous regions

why: they are also a very good source of vitamin C, vitamin E, manganese, and both soluble and insoluble fibre like pectin.

good to know: blueberries can help relieve both diarrhea and constipation. In addition to soluble and insoluble fibre, blueberries also contain tannins, which act as astringents in the digestive system to reduce inflammation.

raspberries:

what: member of the rose family and a bramble fruit like the blackberry, raspberries are delicately structured with a hollow core. This makes raspberries are highly perishable, they should only be picked/purchased one or two days prior to use & handed with care

why: raspberries are an excellent source of fibre, manganese and vitamin C. as well as being a good source of vitamin B2, folate, niacin, magnesium, potassium and copper.

good to know: raspberries contain significant amounts of the anti-cancer phytochemical ‘ellagic acid’

strawberries:

what: did you know there are more than 600 varieties of strawberries?

why: strawberries are an excellent source of vitamin C and manganese. In addition strawberries are also good source of dietary fibre and iodine, potassium, folate, vitamin B2, vitamin B5, vitamin B6, omega-3 fatty acids, magnesium, copper, and vitamin K. wow!!

good to know: strawberries are on the environmental group’s dirty dozen list, and therefore it’s best to buy organic strawberries.

want to try a yummy berry salad? give this recipe a try…

2 tablespoons plain yogurt
juice of half a lime
1 tablespoon of your favorite honey
1 tablespoon mint leaves (chopped finely)
about 4 medium sized strawberries (go for organic strawberries)
1 handful of fresh raspberries
1 handful of fresh blueberries

1) whisk together yogurt, lime and mint in a medium sized bowl
2) add fruit and gently toss to combine
3)serve and enjoy… easy peasy!

antioxidant, fibre and vitamin C rich apples are just coming into season, here’s an easy-peasy recipe that will make you think twice before buying apple sauce again…

perfect if you happen to find yourself with some time off at home and are looking for something to do with the family.

you’ll need:
-10-12 medium apples (any kind will do, sweet & tart together are wonderful)
-1/2 c sugar (add more if apples are really tart)
-1 tsp cinnamon
-1 tsp vanilla extract
-water as needed to adjust consistancy

*follow me*
1) wash, peel and core apples
2) place apples in sauce pan in a 1/2 inch of water, cover & simmer for 15-20 mins on low heat
3) stir in cinnamon & sugar, add more water if necessary, cover & simmer for another 15 mins
4) remove from heat and stir in vanilla

applesauce is great served on it’s own warm or cold, it’s also great over ice cream, yummm - always a crowd pleaser! within the meals for mums kitchen, we like to use applesauce in our baking to help keep things moist while significantly reducing the amount of both sugar and oil needed… sounds good to me!