When it comes to pulling a meal together, most of us have our standard favorites

that we prepare over and over again. And when it comes to fruit, we have our

standard favorites there too, like apple pie, blueberry cobbler, strawberry

shortcake and peaches with cream. Americans also stick to the standard fruit

spreads. According to Consumer Reports, the top fruit spreads Americans choose

are grape and strawberry.

Then there are the courageous among us who dare to venture into new

“berritory.” Try loganberries or currants, persimmons or acai berries. There are

so many ways to get these berries into your diet, you’ll spend the entire year

loving your newfound berry habit. Freeze them in ice cubes for a refreshing water

after a day of yardwork. Bake them into muffins, cakes or pancakes or throw

them on waffles, in cereal or on salads. Puree and dehydrate for deep-colored

fruit leather which you can fill with spiced nuts. Or you can dry the berries and

store for use later in the year. Stretch your preserving prowess and make jams or

preserves. Or you can just sit in the sun and eat berries, reaping the summertime

goodness in every bit.

Summer is the best time of year to get your berry fix. Grab as many as you can

and freeze or dehydrate for winter. You’ll be glad you did and your free radicals

will welcome the powerful antioxidants. Read on for berry interesting varieties

and some delicious and berry healthy recipes.

PAGE 1 WELLNESS INK MARCH 2012

In this Issue:

OSU EXTENSION

1911 - 2015

Berries are rich in antioxidants

like vitamin C

and anthocyanins,

compounds that give berries

their distinctive colors.

Other antioxidants include

catechins that help with

immunity and ellagic acid,

a potent anti-carcinogen.

Berries also contain both

soluble and insoluble fiber,

which help to maintain a

healthy digestive system,

lower cholesterol and

maintain steady

blood sugars.

Besides the health benefits,

berries are sweet and

delicious, and so versatile

they can enhance any dish.

And they’re fun for the whole

family to pick together

as a summer activity!

berry good summer orac

new berritory freezing fresh berries

berry interesting blueberry ribbon strawberry tips coolberry treats

bottom line upcoming events

~ Wendell Berry

July 2015 http://extension.oregonstate.edu/coos/fcd

Oregon State University Extension Family & Community Health

Coos and Curry Counties

In this

summer

issue, we’ll

explore some

lesser-known berries

and ways to build them

into a healthy diet all year long.

Summer is a great time of year for berries.

Dark, sweet and tangy, berries protect

our health and our traditions. Berry

pies, tarts and preserves are some

of the county fairs’ most prized

ribbons. Most of us are familiar

with strawberries, blueberries,

blackberries and grapes (yes

grapes are berries). But

few really reap the taste

and the health benefits

of the wide variety of

other berries we can

find in our local markets

and fresh produce stands.

Last year for our LEAP project, I stumbled upon the Swirlio.

It’s a cute little contraption that takes whole frozen fruit and

converts it into a frozen treat, similar to ice cream. The best

part about it is there is no added fat, sugar or chemicals. It’s

so easy your kids can use it. There are no sharp blades and you just toss it in

the dishwasher when you’re done.

My favorite pureed fruit dessert is frozen bananas. I’m not a banana fan

usually but when they are frozen and pureed, they are smooth and creamy

with the texture of ice cream. One banana (cut into about 6 slices and frozen)

is more than I need to satisfy my craving for cold, sweet and creamy.

If you have a high-powered blender, you could make this same type of frozen

dessert. Just mix a few frozen banana slices with other frozen fruit, like

berries. You’ll get the berry taste with the creaminess of ice cream. (Berries

alone will be more like a sorbet.) Just remember to pull the fruit out of the

freezer about 5 minutes before you’re ready to blend. It saves the blender

blades and makes the puree the consistency of ice cream.

Beat the high-fat, high-calorie summer syndrome without giving up your

desire for ice cream by converting your frozen fruit into cold, creamy treats.

You can also try making some frozen popsicles and other desserts (see page 5).

In the meantime, summer is the perfect time to eat your fruit fresh. It has the

greatest concentration of antioxidants and is easy to toss into just about any

meal or snack. Mnnnnnnm, berry good!

is the monthly newsletter for

OSU Extension

Family & Community Health

for Coos and Curry Counties,

dedicated to providing

practical, research-based

information you can use to

prevent or reverse disease,

generate energy and

improve quality of life.

Stephanie Polizzi, MPH

Registered Dietitian Nutritionist

Certified Health Education

Specialist

and a Fellow of the Academy

of Nutrition and Dietetics

Publisher / Author

PAGE 2 WELLNESS INK JULY 2015

Wellness Ink

stephanie.polizzi@oregonstate.edu

According to the USDA, oxidative

stress and the body’s inability to

neutralize free radicals is a major

contributor to many chronic and

degenerative diseases like cancer,

heart disease, aging, Alzheimer’s,

and Parkinson’s.

Diets rich in antioxidants which

neutralize free radicals consist of

fruits, vegetables and whole grains.

Most consumers can recognize

antioxidants like vitamin C, vitamin

E, selenium and beta carotene.

But many names may be new to consumers, like phenols, flavonoids, isoflavones and proanthocyanidins.

An antioxidant can delay or inhibit oxidation by neutralizing dangerous free radicals. The degree to which a

compound can neutralize a free radical is measured by the Oxygen Radical Absorption Capacity or ORAC.

Although this number can be influenced by cultivation, harvesting and processing, the ORAC number can

indicate the capacity of a food, in this case, berries, to protect your tissues from the dangers of free radicals.

These antioxidants are known to work best when accompanied by fiber. Fortunately for berries, the fiber is built

right in. Scientists recommend 2000-5000 ORAC units per day. Just a single serving of berries with breakfast

could provide 600-800 ORAC units which can get you well on your way to a day free of oxidative stress. More

on ORAC and the health benefits of berries can be found in the July 2013 issue of Wellness Ink.

Other foods with high ORAC values include spices, herbs, flax seeds and dark chocolate.

Oxygen Radical Absorbance

Capacity

Source: USDA

If you tried to give rock and roll another name,

you might call it “Chuck Berry.”

PAGE 3 WELLNESS INK JULY 2015

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gardeningchannel.com

berryhealth.fst.oregonstate.edu

Grown in the Amazon jungle of

South America, in the US they are sold dried. They

are small, elongated, dark red berries which are less

sweet than raisins.

Also known as chokeberry, this shrub is native

to eastern North America. It grows in woods and

swamps and has sour, ornamental berries. They’re

often used in wine, jam and syrup.

Similar to blueberries but grown in northern

Europe. In the US, they are sold in powdered form.

A cross between raspberry, blackberry

and loganberry developed by Walter Knott of Knott’s

Berry Farm.

Thrives in cool, moist regions, these white,

red or purple berries are tart, and best used in wines

and preserves.

Wild blackberries found in the Pacific

Northwest with a slightly bitter taste.

These berries are similar to currants but

darker in color. Also used for wine-making.

Bright red berry native to China and the

Himalayas because they grow in poor soils. Very high

antioxidant values.

Green berry that thrives in cool, moist

areas used in pies and preserves.

These berries grow wild in the Pacific

Northwest since they love cool, moist climates.

They’re similar to blueberries in flavor and sweetness.

Also known as cowberry,

these are found in Canada and northern Europe.

They’re red and tart, similar to cranberries.

A cross between a

raspberry and a blackberry, it is mostly used

in jams and juices.

Mangosteen trees grow in Indonesia and

South America. They produce sweet, tangy fruit but

are rarely found fresh in the US. They’re usually

canned, frozen or dried.

Harvested from trees grown in Chilean

forests, this berry is usually dried and sold in powder

form as a rich source of antioxidants.

Also called the Marion blackberry, this

is a type of blackberry developed by the USDA

Agricultural Research Service in cooperation with

Oregon State University. It account for over half the

blackberries produced in Oregon. It’s larger and

sweeter than other blackberries.

Red mulberry is native to North America

(as opposed to white or black mulberry found in

southwest or eastern Asia). They are tart and work

well in pies, preserves and wines.

Noni is a tree in the coffee family and grows in

shady forests. It’s fruit is known as “cheese fruit” or

even “vomit fruit” because of its pungent odor and

bitter taste. It’s consumed raw or cooked, with salt or

cooked with curry.

A cross between a loganberry and

blackberry, it too, was developed with USDA ARS

and OSU. It’s similar to Marion berry.

This berry is more like a tomato than a

true berry. It has a high glucose content and is

usually heart-shaped and the skin is usually peeled

off. Beware they are inedible until fully ripe.

This is a cross between a loganberry and a

black raspberry. It grows in moist areas and resists

frost. The berries are red and sweet.

A close cousin to raspberries, they are

softer and more perishable so they are rarely found

commercially. If you can find them, they’re great

fresh or in jams or preserves.

~John Lennon

~ Joel Fuhrman

PAGE 4 WELLNESS INK JULY 2015

Individually Frozen:

When freezing fresh berries, pick off the leaves

and stems but do not wash. Place in a single layer

on a cookie sheet or baking tray and, keeping the

tray level, place in your freezer. Freeze until solid

and transfer into storage containers. Remove as much air

as possible to avoid freezer burn. Use frozen berries within

6-8 months. Wash first then toss into cereal, on salads or

just eat whole.

Dry Pack:

If you don’t mind your berries sticking together, you can

put them directly in freezer bags or other containers. Use a

straw to suck the air out of the bag. These berries will stick

together in clumps so you’ll have to thaw the entire bag

before using like for jams or pie filling. Raspberryblackberry.com

Botanically,

strawberries, blackberries

and raspberries ARE NOT

actually berries. They are

classified as aggregate fruits.

True berries include blueberries, cranberries,

grapes, tomatoes, bananas and peppers.

Blueberries and huckleberries are related but

different, since the blueberry has many small,

soft seeds, while the huckleberry has larger,

hard seeds.

Early American colonists made grey paint by

boiling blueberries in milk.

The blue paint used to paint woodwork in

Shaker houses was made from a mixture of

sage blossoms, indigo and blueberry skins,

mixed in milk. www.foodreference.com

Halle Berry was her high school prom queen,

runner up to Miss USA, is named after a

building in Ohio and is a type 1 diabetic. Famousfix.com

The Chuck Berry song, “Maybelline” started

out as “Ida Red” and was based on a story

Chuck heard in his third grade class about a

cow. Funtrivia.com

This is the time of year for harvesting berries and preparing

your recipes for your local county fair. You can make berry

jams, jellies, preserves, pies, cakes and muffins. One of the

favorites is making berry jam.

Gather 9 cups crushed berries and 6 cups sugar. Sterilize 8

half-pint jars. Combine berries with sugar in a pan and bring

to a boil, stirring occasionally until sugar dissolves. As

mixture thickens, stir frequently to prevent sticking. When it

reaches desired thickness, pour into sterilized jars leaving

1/4 inch headspace. Wipe jar rims and adjust lids. Process in

a boiling water canner for 5 minutes.

Look for plump, brightly colored berries

with a strong strawberry fragrance. One pint

yields 1-1/2 to 2 cups sliced/chopped. Store

unwashed, loosely packed berries in covered

container. Some fruits are high in pectin that help the

fruit to gel. These include grapes, blackberries,

cranberries, currants, gooseberries, raspberries

and sour plums. Berries low in pectin are

blueberries, sweet cherries and strawberries.

Remember to use jams and jellies sparingly

since they are very high in sugar. Extension.oregonstate.edu

Easy Strawberry Garnish

Add a special touch to a summer drink or

dessert with a strawberry fan garnish.

Make 4 lengthwise cuts from the point

of a strawberry almost to the stem end

with a paring knife. Fan the slices apart,

keeping them attached to the stem. Kraftbrands.com

PAGE 5 WELLNESS INK JULY 2015

Blueberry Blast

1 cup unsweetened almond, cashew, hemp

or soy milk

1 cup orange, apple, grape or pom juice

2 medium bananas

1/4 cup raw almonds

1/4 cup raw walnuts

1 Tbsp flax meal

1 to 2 cups frozen blueberries

Throw all ingredients in the blender and

blast on high for 30 to 60 seconds until

smooth and creamy. Serves 2. Healthyblenderrecipes.com

Blueberry Coconut Popsicles

1 can full fat coconut milk

5 Tbsp maple syrup, divided

1 tsp vanilla extract

1. In a large bowl, combine the coconut milk, 3 Tbsp maple

syrup and vanilla.

2. Pour into popsicle molds, filling halfway, and let freeze for

15 minutes.

3. In a blender, add blueberries, remaining maple syrup,

lemon juice and water. Blend smooth.

4. Add blueberry mixture to coconut layer in popsicle molds

and freeze 30 minutes.

5. Insert popsicle sticks and continue freezing about 4 hours. Lynseylovesfood.com

1 1/2 cup blueberries

1 1/2 cup lemon juice

3/4 cup water

Blackberry Cheesecake Bars Yields 15-20 bars, depending on how big you'd like them.

1 1/2 cups walnuts

1 cup pitted dates

1/4 teaspoon sea salt, divided in half

1 cup blackberries

1. Bottom layer: Place walnuts, dates, and 1/8 teaspoon sea salt in a food processor and pulse until crumbled.

Process until the mixture is ground and sticking together when you squeeze a little in your hand.

2. Press the bottom layer into a small casserole or baking pan that has been lightly greased with olive or

coconut oil. Set aside while you make the top layer, or chill overnight.

3. Top layer: Blend cashews, blackberries, oil, remaining 1/8 teaspoon sea salt, and syrup in a high speed

blender or food processor until smooth. Pour the top layer over the bottom layer. Use a spatula or inverted

knife to smooth the top layer over evenly.

4. Place in fridge and chill for at least three hours. Cut into bar shapes and serve. choosingraw.com

1 cup cashews, soaked in water for at least two hours and drained

1/2 cup melted coconut oil

1/3 cup maple syrup

Berry Breakfast Parfait

2 Tbsp chia seeds

1 1/2-2 cups unsweetened

almond milk

1/2 tsp cinnamon

1 tsp vanilla extract

1. Mix chia seeds, cinnamon, vanilla, and almond milk

in a bowl. Stir well to make sure chia seeds are

covered. Stir in the blueberries and let set in the

fridge overnight.

2. In the morning, take the pudding out of the fridge,

stir, and add more milk if desired.

3. Make a parfait by alternating layers of oats and the

pudding.

4. Garnish with banana. Onegreenplanet.org

1/2-2 cups blueberries

(or more if desired)

1/2 cup old fashioned

oats

1 sliced banana

Eat more fresh and frozen berries! Berries are high in antioxidants and fiber and are

naturally sweet and tasty. They are easy to toss in salads, on cereal, in muffins

or to just eat by themselves. Freeze or dry some now for winter use.

Besides being rich in antioxidants that protect your cells from free radical

damage, berries have also been shown to ease symptoms of arthritis. Studies

show that our tissues and joints become more susceptible to free radical damage

as we age. This leads to inflammation which is associated with heart disease,

diabetes and autoimmune diseases like rheumatoid arthritis, lupus and

multiple sclerosis.

Researchers at the USDA Human Nutrition Research Center on Aging at

Tufts University found that as little as 1/2 cup of berries consumed daily can

turn off the inflammation signals and reduce damage from free radicals.

Variety is key. They recommend using 2-3 different types of berries each

day. That’s because each berry has unique anti-inflammatory properties:

Strawberries have more vitamin C in one cup than one orange

Blueberries contain 20 different antioxidants compared to 3 or 4 in other

berries

Blackberries and

raspberries each

contain 8 grams of

fiber in a one-cup

serving

Cranberries combat

E. coli bacteria,

keeping them from

invading the urinary

tract. They are also

a natural probiotic,

supporting healthy

bacteria which aid in

digestion

Share this newsletter with your co-workers, friends and family.

Have them e-mail me with a request to receive Wellness Ink monthly.

stephanie.polizzi@oregonstate.edu

Wellness Ink OSU Extension

Family & Community Health Coos & Curry Counties

OSU Extension

Family & Community Health

631 Alder Street

Myrtle Point, OR 97458

541-572-5263

OSU Extension

also has offices

in Gold Beach

and 35 other

counties

throughout

the state

To view archived issues, go to http://extension.oregonstate.edu/coos/fcd

Coos County OSU Extension events calendar (For Wellness Ink events, look for the tabs in YELLOW)

http://extension.oregonstate.edu/coos/coos-county-osu-extension-calendar

July

6 CHIP alumni, Coquille Seventh-day Adventist church, 1051 N Cedar

Point Road, Coquille, 6 PM potluck

LEAP alumni potluck, farewell to Ariel, Bandon, yet to be determined

August

3 CHIP alumni, Coquille Seventh-day Adventist church, 1051 N Cedar Point Road, Coquille, 6 PM

potluck

LEAP alumni potluck, Bandon, yet to be determined

Presentations at the Chetco Activity Center in Brookings will take a summer break

and begin again September 25th at 10 am.

Oregon State University Extension Service offers educational programs, activities, and materials without discrimination based on age, color, disability, gender identity or expression, marital status, national origin, race, religion, sex, sexual orientation, or veteran’s status. Oregon State University Extension Service is an Equal Opportunity Employer. This publication will be made available in accessible formats upon request by calling 541-572-5263 ext 25292. For information on accessibility, go to http://extension.oregonstate.edu/coos/coos-county-extension-accessibility.

arthritis.org

Used with permission: Glasbergen

“Raspberries are sweet, Blueberries are filling,

but Blackberries are addictive!”