Did you know that July is the month known as “National Berries Month?”

This includes everything from blackberries to blueberries to raspberries.

Berries are bursting with vitamins and minerals, many of which are classified as antioxidants. Researchers from the United States Department of Agriculture (USDA) found that blueberries, cranberries, blackberries, raspberries and strawberries were among the top 11 foods for antioxidant activity. Antioxidants may help increase our immune function and protect against cancer and heart disease.

And to top it all off, berries are also delicious! Check out the tips below to increase your berry consumption.

• Try adding sliced strawberries to a bowl of whole grain cereal, stir raspberries into vanilla yogurt, or sprinkle blueberries on a salad.

• If you like to grill, try making fruit kabobs that incorporate berries with other fruits such a pineapple chunks, bananas and grapes.

• If you like ice cream, try cutting your portion size in half and add different berries to make your cool treat higher in fiber, vitamins and minerals.

• Keep berries on hand in different forms.

• Most berries are naturally sweet and require little effort to prepare.

• Berries do not always have to be fresh; you can keep a variety on hand in frozen form to throw in yogurt or smoothies! Blend fat-free or low fat milk or yogurt with fresh or frozen fruit for a smoothie.

• Dried fruit is a great alternative to keep in your desk or bag. Often you can find dried cranberries and blueberries.

What to look for when shopping.

• Avoid buying bruised or oozing berries, and make sure you turn the container over to check berries at the bottom.

• Look for firm, plump, full-colored berries. At home, cover and refrigerate until ready to serve.

• Wash fruits before preparing or eating. Under clean, running water, rub fruits briskly with your hands and dry after.

Make July fun and nutritious by celebrating National Berries Month and adding more berries to your diet. Make it a point to explore different ways to use berries in cooking. Remember to be brave and broaden your food horizons, you never know if you will like something unless you try it…enjoy!

For additional recipes and information about berries visit:

www.blueberry.org

www.ncstrawberry.com

www.cranberries.org

For more information about berries or other nutrition information, contact the Cooperative Extension at 704-216-8970.

Toi N. Degree is a family & consumer education agent with North Carolina Cooperative Extension. You can email her at toi_degree@ncsu.edu.

Berry Blue Smoothie

—U.S. Highbush Blueberry Council

A blueberry blast in a glass is a quick and nutritious snack to enjoy anytime.

2 C. fresh or slightly thawed frozen blueberries

1 container (8 ounces) lowfat vanilla yogurt

1 C. milk

1 can (6 ounces) unsweetened pineapple juice

3 Tbs. honey

1-1/2 C. ice cubes (about 16 cubes)

In the container of an electric blender, place blueberries, yogurt, milk, pineapple juice and honey; whirl until smooth. Add ice cubes, a few at a time, whirl until finely crushed. Serve immediately.

Yield: 4 portions (about 5 cups). Per Serving: 200 calories, 5 grams protein, 3 grams fat, 40 grams carbohydrate

Blackberry Cobbler

Reading these instructions, you might wonder how the batter part will end up on top. Through the magic of baking, it will!

1/2 C. white sugar

1 C. all-purpose flour

2 tsp. baking powder

1/2 C. milk

1/4 C. melted butter

2 C. fresh blackberries (or blueberries or raspberries)

1/2 C. white sugar

1 C. water

Preheat oven to 350 degrees. Grease a 9-inch-by-9-inch baking dish.

Whisk 1/2 cup sugar together with the flour and baking powder in a mixing bowl. Stir in the milk and butter until a batter forms. Scrape into the prepared baking dish. Add the blackberries, and sprinkle with 1/2 cup sugar. Pour in the water.

Bake in the preheated oven until the batter has risen and the top is brown, 45 minutes to 1 hour. Cool before serving.

Blueberry-Chocolate Clusters

—U.S. Highbush Blueberry Council

Dried fruit and chocolate are a common pairing, but why not try fresh fruit?

1 C. fresh blueberries

1 C. chocolate chips (dark, milk or white)

Rinse blueberries, spread on paper towels and pat dry. Line a baking sheet with wax paper or parchment. In a small bowl or top of a double boiler, over barely simmering water, place chocolate; stir until melted. Remove bowl from hot water; gently fold in blueberries. Make clusters by spooning 4 or 5 warm chocolate-coated blueberries onto wax paper, placing them 1 inch apart. Or, spoon mixture into silicone candy molds. Refrigerate until firm, about 30 minutes. Transfer to an airtight container and refrigerate for up to three days. For gift presentation: place clusters in pleated paper candy cups and arrange in a box.

Fluffy Blueberry Pancakes

—U.S. Highbush Blueberry Council

1-1/2 C. part-skim ricotta cheese or drained small-curd cottage cheese

1/4 C. butter, melted

4 egg yolks

1/2 C. flour

1/4 C. sugar

2 tsp. grated lemon peel (yellow part only)

8 egg whites

2 C. fresh blueberries

In a medium-sized bowl, combine ricotta, butter and egg yolks until blended. In a small bowl, stir together flour, sugar and lemon peel. Stir dry ingredients into ricotta mixture. In a medium-sized bowl, beat egg whites until they form soft peaks. Fold egg whites and then blueberries into batter. Over medium heat, form cakes by spooning 1/4 cup of batter per pancake onto a hot lightly greased griddle or skillet. Cook cakes, turning once, until browned, about 4 minutes. Serve with Blueberry Ginger Sauce. Makes 6 portions.

Blueberry Ginger Sauce

In a large pan, combine 2 cups fresh blueberries, 1/4 cup sugar, 1 tablespoon cornstarch and 1 tablespoon finely chopped crystalized ginger or 1/2 teaspoon dried ground ginger; stir in 1/3 cup water. Over medium-high heat, bring to a boil; cook and stir until sauce thickens, about 1 minute. Makes 1 1/2 cups.

Yield: 1-1/2 cups. Per 1/4 cup: 68 calories, 17 g carbohydrate, 0 fat