I always look forward to summertime, because that’s when fresh berries are available in my area. Strawberries, blackberries, raspberries, blueberries — I love ‘em all! I mean, they’re low in calories, high in fiber, and a good source of antioxidants. What’s not to love?

(And, of course, thanks to the miracles of modern freezer technology, we can enjoy berries year round nowadays. W00t!)

Blackberries

Calories per cup:

46

Nutrients:

Vitamin C, fiber, C₃G

How to select:

Should be richly colored. Inspect container to be sure berries are free of mold (hint: shake the container to make sure the berries can move freely).

Storage:

Store in refrigerator up to three days.

To freeze: sort and gently wash blackberries. Drain thoroughly and pack in a freezer container, leaving 1/2 inch headroom. Alternatively, spread blackberries on a cookie sheet and place sheet in freezer. When berries are frozen, transfer to resealable freezer bags. You can then remove only the amount you need and return the rest to the freezer. Freeze for up to 12 months at zero degrees F.

Blueberries

Calories per cup:

84

Nutrients:

Anthocyanins, fiber

How to select:

Should be richly colored. Inspect container to be sure berries are free of mold (hint: shake the container to make sure the berries can move freely).

Storage:

Store in refrigerator up to five days.

To freeze: sort and gently wash blueberries. Drain thoroughly and pack in a freezer container, leaving 1/2 inch headroom. Alternatively, spread blueberries on a cookie sheet and place sheet in freezer. When berries are frozen, transfer to resealable freezer bags. You can then remove only the amount you need and return the rest to the freezer. Freeze for up to 12 months at zero degrees F.

Raspberries

Calories per cup:

45

Nutrients:

Vitamin C, gallic acid

How to select:

Should be richly colored. Inspect container to be sure berries are free of mold (hint: shake the container to make sure the berries can move freely).

Storage:

Store in refrigerator up to three days.

To freeze: sort and gently wash raspberries. Raspberries are delicate, so handle with care. Drain thoroughly and pack in a freezer container, leaving 1/2 inch headroom. Freeze for up to 12 months at zero degrees F.

Strawberries

Calories per cup:

47

Nutrients:

Vitamin C, fiber, folate

How to select:

Should be richly colored and fragrant (those with little to no scent will have a bland flavor). Inspect container to be sure berries are free of mold.

Storage:

Store in refrigerator up to five days.

To freeze: Sweetened strawberries keep better than unsweetened. Prior to freezing, wash and hull berries, and (optionally) crush. Add up to 3/4 cup sugar to 1 cup whole or crushed berries and mix thoroughly. Pack with 1/2 inch headroom in a wide-mouth freezer container. Freeze for up to 12 months at zero degrees F.

— Diane

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