FOODISMEDICINE

joyed fresh, frozen, or dried. They can be easily incorporated into your daily meal plan. They make an excellent addition to cereal, salads, or yogurt. Because of their natural sweetness, they can make an excellent dessert such as a low-sugar cobbler, pie, or parfait. You also can infuse them in water or just eat them plain.

by Karen W. Cota, RDN, LD Consulting Dietitian with Aiken-Augusta Holistic Health, St. John Towers and Carolina Nutrition Consultants

Spring has sprung in the CSRA and summer is just around the corner. That means it’s a BERRY good time for delicious locally grown berries.

Strawberries started off the berry season in March/ April with blueberries in May/June and blackberries and raspberries following right behind. You just can’t go wrong with these darkhued fruits. Not only are they super nutritious, but they are low calorie, disease protective, and so delicious.

In our quest for healthy food choices, we should be looking for nutrient dense foods like berries. Nutrient dense refers to foods that are packed with vital nutrients yet still low in calories. Berries qualify with only 80 calories per cup. You will also get 4 grams of fiber along with Vitamins C and K, manganese, calcium, potassium, and folate. Phytonutrients (color nutrients) or antioxidants are the bonus factor. Berries with their dark blue, red, and black colors are just loaded with antioxidants/phytonutrients which help neutralize free radical oxidation in our bodies to protect us against cancer, heart disease, aging, and chronic inflammation. With their low sugar, high fiber content, they are beneficial to control blood sugar, insulin levels, and blood pressure.

Blueberries, blackberries ,and strawberries can be en-

You can always find an assortment of berries in your local supermarket in the fresh produce or freezer section. Target even carries freeze-dried blueberries in the snack area and they are delicious.

If you are interested in supporting local farmers, you should check out our local online farmers market Augusta Locally Grown at https://alg.localfoodmarketplace.com/. If you want to pick your own organic blueberries check out Herb n Berries U Pick Blueberry Farm owned by Cathy and Ed Kvartek in Montimorenci, SC (near Aiken). Check their website for when berries are ready for picking at www. herbnberries.com They also sell already picked berries on the online market. Stock up and freeze them for later! Try this delicious, easy to prepare Blueberry Cobbler Recipe with mixed berries for a special treat.

BLUEBERRY COBBLER (AND/OR OTHER BERRIES!)

Combine in an 8x8 baking dish:

• 3 cups blueberries fresh or frozen (or 1 cup each of blueberries, raspberries, and blackberries)

• 3 tablespoons sugar

• 1/3 cup orange juice

Then combine and set aside:

• 2/3 cup flour (half whole wheat if you like)

• ¼ teaspoon baking powder

• a pinch of salt

Cream together:

• ½ cup softened butter (one stick)

• 1/3 cup sugar

Add in:

• 1 beaten egg

• ½ teaspoon vanilla.

Combine with flour mixture. Drop batter over berries and Bake at 375° for 35 to 40 minutes.

Serve with ice cream, whipped cream, or all by itself.