By Natalie Meriwether
MCHD WIC
We are in the heart of summer. Here in the WIC Kitchen, we are so excited that it is finally berry season! With berry picking coming up on its peak, July is also appropriately National Berry Month.
Berries are a great and easy way to incorporate more vitamins, minerals and colors into your daily diet. Berries are perfect for adding a little sweetness to yogurt, summer salads, smoothies and are delicious all on their own.
Most berries provide a surprising amount of nutrients for such a tiny fruit. Berries are known to be rich in fiber and vitamin C. But the most noteworthy benefit of berries is that they are full of antioxidants.
Antioxidants found in berries include anthocyanins, quercetin and myricetin. These antioxidants are so important because they help protect us from harmful free radicals, which can cause diseases such as heart disease and certain cancers.
When shopping for berries, check out your local farmers markets or farms that offer berry picking for a fun family activity. Look for firm, deep-colored berries — they are the sweetest. When shopping in the grocery store, be sure to check the container for rotten or molded berries.
My favorite way to incorporate berries into my diet is in desserts. There is nothing better than a fresh berry crumble after a summer cookout meal.
Check out this easy berry crisp recipe to enjoy after your next family dinner.
BERRY CRISP
Topping
- 1 1/4 cup quick oats
- 1 1/2 cup flour
- 1 cup light brown sugar
- 1 teaspoon kosher salt
- 1 cup cold butter, diced
Berry Filling
- 2 cups strawberries, cut in half
- 2 cups blueberries
- 1 cup raspberries
- 1 cup blackberries
- 1/4 cup granulated sugar
- 2 tablespoons orange juice
- 2 teaspoons vanilla
- 1/4 cup flour
Preheat oven to 350 degrees. Coat a 9-by-13 baking dish with nonstick spray, set aside. In a large bowl mix together the oats, flour, sugar and salt. Mix in the butter with your hands or a pastry cutter until mixture form crumbs when squeezed together. Place berries in another large bowl. Stir in the sugar, juice and vanilla into the berries. Sprinkle the flour on top of the berries and toss to coat. Place the berry mixture into the prepared pan, and sprinkle with the oat mixture evenly. Bake for 45 minutes, until the top is golden and the berries are bubbly.
