THE hedgerows are laden with berries at this time of the year. Blackberries, blueberries, raspberries, blackcurrants and redcurrants are in all their seasonal glory at the minute. The jewel-like colour of these little beauties is thanks to an important group of bioflavonoids including proanthocyanins, which studies show may help provide protection against cancer, cardiovascular disease and type 2 diabetes. When we buy berries from the supermarket, inevitably they have travelled from far afield before they land on your plate. This makes them expensive, and rocks up their food miles and environmental impact. Do your bit for the planet – and your health – and get foraging. Here are some of the benefits of eating these local, season, delicious little fruits.
Berries are low in fat and sugar, packed full of vitamin and minerals, and are a great source of fibre.
Blackberries are the hedgerow superfood packed with antioxidants, vitamin C and fibre. Just 15 berries provides 30mg of vitamin C - that’s half your daily recommended intake and 0.9mg of manganese (half your RDA), a really important mineral for blood sugar balance and bone density.
Blueberries grow at ground level and the ones that grow here tend to be smaller, but no less nutritious than the plump blueberries you find in the supermarket.
Berries have a very low glycemic index, which means their sugar is released slowly into your bloodstream for a slow and steady energy release and balanced mood.
These little gems offer more bang for their buck in terms of nutrition compared to most other fruit. A good source of potassium, manganese, vitamin C, vitamin K and magnesium.
Elderberries are the ones to choose for immune support. Elderberry syrup should be a staple in any winter first aid kit. One study shows that people taking elderberry syrup were relieved of their flu symptoms four days earlier than those using the placebo.
Apart from eating straight from the hedgerows, here are some of my favourite ways to enjoy berries...
Make a healthy crumble: Stew or poach your fruit lightly (it is good to mix with apples or pear) and top with a healthy crumble mix. I use wholemeal spelt flour, add a handful of oats, some seeds, some butter or coconut butter and a little sugar or coconut sugar. Serve it with natural or Greek yoghurt.
Use in overnight oats: Combine a handful of jumbo oats, some chia seeds, a handful of hazelnuts, and some sunflower or pumpkin seeds in a jar or airtight container. Stir in a little bit of spice – try some ground cinnamon or ginger, add your berries and top with your milk of choice. Store in the fridge overnight for a healthy, energising breakfast.
Freeze the berries if you have a glut: Simply give them a quick rinse, allow to dry and freeze in freezer bags for a pop of nutrition through the winter.
Give your gut health a boost by eating a bowl of berries with some probiotic natural yoghurt and a spoonful of flaxseed: Packed with soluble fibre, prebiotics and probiotic bacteria, your digestive system will do a happy dance with this tasty little snack.
Make a berry compote: Lightly stew your berries in a pan for about 10 minutes with a cinnamon stick, three or four crushed cardamon seeds and a star anise. Take off the heat and leave to sit until it cools and take the spices out. Store in, stir in a jar in the fridge and use as a topping for porridge, yoghurt or with low sugar granola for a healthy breakfast.
Try them in a smoothie bowl: Blitz your berries in a blender with some milk or yoghurt and serve in your favourite bowl with berries, coconut, toasted oats and some fresh mint.
