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Summer berries Ripe, juicy and bursting with vitamins, here’s how to make the most of Britain’s jewel-coloured summer bounty.
Blueberries Recently claimed as a modern 'superfood', blueberries have long been eaten for their health-boosting properties as much as their sweet juiciness. Native Americans enjoyed them in stews, soups and puddings, and added them to dried meat cakes as a preservative. Herbalists have used them to treat a range of conditions from scurvy to mouth ulcers. Modern research has connected them to improved eyesight; British pilots on nighttime missions during WW2 reported improved eyesight after eating bilberry (blueberry) jam, whilst Italian researchers in the 1980s found that blueberry extract improved short-sightedness in patients. Blueberries are a great source of betacarotene, good for lung health, vitamin C and folate, essential for a healthy heart. They contain at least 15 different anthocyanoside compounds (which makes them ‘blue’), plus 7% tannins, several alkaloids, twelve different phenolic acids and three glycosides which all help boost health. A 'superfood' worthy of the name.
From picking to plate… BUY: The season peaks in July, although they can be found from late May to October. Look for plump, dark, unblemished berries with a blue ‘down’ effect, no wrinkling or signs of mould. Pick simply by tugging gently at the fruit – it will give when it is ripe. STORE: In the fridge for up to 5 days. They can be frozen but they may lose their shape so use frozen berries for cooking or purées – blueberry and pear crumble is delicious. EAT: Wash under cold water and remove any remaining stems. Scatter over yoghurt or cereal, in smoothies, muffins or cakes. Try in a salad with orange segments and watercress. Also delicious with game.
Gooseberries Gooseberries have an intriguing history. Cultivated in gardens since the 16 th century, they became the focus of Gooseberry Clubs in the 18th century where members competed to breed the biggest fruit. The craze enveloped the UK, with over 2,500 varieties bred in the space of 100 years of which some are still grown today. Despite its past glory, the entire British crop was almost wiped out in 1905 by mildew which had spread from America. Today’s gooseberries remain a precious crop; often only available direct from the farm a few weeks each year. However, Britain’s climate is perfect for gooseberries and their distinct flavour and affinity to both sweet and savoury dishes makes them worth seeking out. Gooseberries come with minimal calories; just 54 kcal per 100g stewed with sugar added, or 40 kcal for 100g raw of naturally sweet varieties. 100g will provide you with about half the recommended daily amount of vitamin C, plus vitamin A, potassium, phosphorous, calcium and fibre.
From picking to plate… BUY: In June and July - early season gooseberries are tart and green, requiring cooking and sweetening to make them edible. If you prefer your fruit raw, wait until later in the season when sweet dessert varieties become available in golden and red hues. Look for firm, undamaged berries. Dessert varieties should feel plump like a grape, with no splitting or dampness. To pick, gently tug from the branch – watch out for thorns! STORE: In a Tupperware in the fridge for up to 3 days for dessert berries and 2 weeks for green. Alternatively both freeze very well in tupperwares or plastic bags. Wash just before eating and top and tail. EAT: Poach green gooseberries with a little sugar to taste. Use as a compote or blend, strain, and fold into cream or serve with oily fish like mackerel, pork, duck, or goose. They are also delicious in pies, crumbles and cobblers. Try adding some elderflower when stewing, then use for ice-creams or sorbets. Dessert berries are stunning on a pavlova or as the centre piece to any dessert.
Blackcurrants & redcurrants The blackcurrant is a true ‘superfood’. Indeed, the Scottish Crop Research Institute rates it the most nutritious fruit, beating blueberries to the title. With four times as much vitamin C as an orange, the WW2 government commissioned growers to produce blackcurrant juice for schoolchildren when oranges were scarce. The black colour comes from anthocyanins, anti-oxidants which promote cardiovascular, brain and eye health, and have anti-ageing and anti-inflammatory properties – the darker the better. Blackcurrant seeds contain GLA, a rare essential fatty acid with anti-inflammatory and immune-boosting abilities. At only 28 kcal per 100g, there really are no downsides. Redcurrants are also high in vitamin C, fibre and have more than 1mg per 100g serving of the recommended 15mg RDA of iron, an unusually high amount in fruit. They are also good for health-boosting antioxidant red pigments. White currants come from the same specie as red, but without the colour and are slightly sweeter.
From picking to plate… BUY: Available from mid-June to August, look for plump, strongly coloured undamaged currants with no signs of splitting or mould. To pick, take a string of fruits, rather than picking individual currants as they will keep for longer and are less likely to be crushed. STORE: In the fridge for up to 3 days, bringing to room temperature before eating. They freeze very well; simply remove the strings before freezing by holding the top of the string with one hand and sliding a fork down it to release the fruit. EAT: Black or red currants raw, folded into yoghurt or cream, or blended with sugar to make a coulis for cheesecakes, ice-cream or game. A mixture of black, red and white currants look stunning on a tart. All are delicious in muffins, biscuits and crumbles, and of course, Summer Pudding.
Raspberries Proving that they are the food of heroes, Raspberry seeds have been excavated from the foothills of Troy and British forts. They have been formally cultivated in Europe for almost 500 years, and today there is an active breeding programme is based at the Scottish Crop Research Institute, seeking varieties with different cropping and eating qualities. July and August are peak season when the sun is at its hottest, but these days varieties such as ‘Autumn Bliss’ continue into October. Raspberries are the perfect guilt-free sweets and have many health-giving properties. At just 25kcal per 100g, they are full of anti-oxidant vitamins A and C (1 serving provides almost 100% RDA), iron and potassium. Studies have also shown that ellagic acid, of which raspberries contain twice the amount found in strawberries, has cancer-fighting potential, an effect intensified by vitamin C. They also provide salicylic acid and twice the amount of fibre found in strawberries - which is already more than most fruits.
From picking to plate… BUY: Head straight to pick-your-own farms to catch raspberries at their peak, from June to October at fantastic value prices. Some farms, farm shops and farmers’ markets sell the rarer golden varieties, such as Allgold and Kiwi gold, to add extra sparkle to your fruit salads. Depth of colour will vary according to variety, but as a guide, look for an even colour, with no signs of mould, shrivelling or crushed berries. To pick, gently tug the fruit – it will come away from its core ('plug') easily when ripe. STORE: Raspberries can be stored in the fridge for 2-3 days, but are best eaten as soon as possible. To avoid crushing the fruit (and encouraging mould), only wash when ready to eat. They also freeze excellently in Tupperware containers. EAT: Raw with ice-cream, meringue or in smoothies. Bake in sponges and biscuits (tip: coat them in a little flour to stop them sinking). Blend with a little sugar and lemon juice and serve as a coulis or even a salad dressing. Wonderful made into jam, as they have a high pectin content which makes the jam set.
Cherries Cultivated cherries were introduced to Britain in the 1st century AD by the Romans. Legend has it that you can trace the route of old Roman roads in Britain by looking out for wild cherry trees - the Roman legions spat out stones from the fruit as they marched around the country. The south and west of England became known for their glorious cherry orchards and Henry VIII planted the first cherry trees in Sittingbourne, which boasts a cherry tree on its Council crest. Our proud cherry heritage has, however, suffered greatly in the past century from the arrival of cheap imports into the supermarkets. The total area of UK cherry orchards is just 300 hectares – a 10 th of what it was in the 1950s. Yet all is not lost, as the growing number of farmers’ markets and farm shops provide ideal outlets for smaller producers. Cherries are well suited to the UK maritime climate, and growing them here allows us to produce soft sweet varieties that don’t need hard skins to protect them from long hauls. CherryAid is a campaign set up by food lover, Henrietta Green, designed to reignite support for British cherry orchards. British Cherry Day takes place on 18 July this year http://www.foodloversbritain.com/FoodMatters/FoodLovers-Britain-CherryAid/ Cherries are a great source of potassium and flavonoids. The plant pigment in cherries works with vitamin C to strengthen collagen, an essential protein in connective tissue, making them a good snack for sporty types who put a lot of stress and strain on their joints. A new study from the University of Michigan Integrative Medicine Program suggests that a cherry-enriched diet may help reduce inflammation, lowering the risk of type 2 diabetes and cardiovascular disease. Studies have also found that cherries can help regulate the body’s circadian rhythm, prevent memory loss and delaying the aging process.
From picking to plate… BUY: Colourful, plump, shiny blemish-free cherries with no splitting or rotting. Stems should be green and light. At pick-your-own farms, pick the stalk from the branch (you may need scissors) and leave on the cherries until ready to eat. STORE: In the fridge for up to 5 days, depending on how firm and ripe they are. To freeze, spread cherries with stems intact in a single layer on a baking sheet. Freeze until firm. Pack into tupperwares or plastic freezer bags, with excess air removed, and freeze. EAT: On their own, with yoghurt, cream or ice-cream. Delicious with dark or white chocolate.
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