Part 4: Apples, Blueberries, and Blackberries
Based on the book "Eating on the Wild Side" by Jo Robinson
Fruits are the next item on our list to cover starting with apples, blueberries, and blackberries, their recommended varieties, and produce tips.
Recommended Apples:
Braeburn
Cortland
Discovery
Fuji
Gala
Granny Smith
Honeycrisp
Liberty
Melrose
Red Delicious
Tips:
Choose the most nutritious varieties at the store (the ones listed)
Choose the most colorful fruit on display..if an apple is supposed to be red on all sides, make sure it is red on all sides when purchasing
Eat the skin…it doubles your health benefits
Lower your exposure to pesticides by washing or buying organic
For the widest selection, shop farmers markets, u-pick, and farm stands
Store apples in a cool, humid environment…summer apples can be stored for a week or two and fall apples can be stored for months in the crisper drawer
Choose cider or cloudy apple juice….it gives you more nutrients than sugar compared to filtered juice
Recommended Blueberries and Blackberries:
All varieties fresh or frozen blueberries
Blackberries, boysenberries, loganberries, and marionberries, fresh or frozen
Tips:
Eat more of them!! They are the most nutritious foods you can eat, full of fiber and help decrease inflammation
Frozen berries are available year round so when they are not in season choose frozen over fresh
For the greatest variety shop at farmers markets, specialty stores, and u-pick
Eat them right away or freeze them to keep their integrity and nutrients
Cooking and canning them can increase their phytonutrient content by making it more bioavailable to our bodies
