2023 Author: Anita Thornton | [email protected]. Last modified: 2023-05-22 03:30
As of mid-June, we can finally savor Quebec strawberries (admit that they are the best!). And from July, it's the turn of raspberries to make their tasty debut on the markets.
An explosion of benefits
Did you know that a cup (250 ml) of fresh strawberries offers only 50 calories and satisfies 100% of the daily vitamin C requirement? And that raspberries are among the fruits richest in fiber, which helps prevent heart disease, control type 2 diabetes and appetite, in addition to preventing constipation? And that's not all! Small red fruits, such as strawberries and raspberries, contain ellagic acid and anthocyanidins (pigments responsible for their red color), compounds with antioxidant properties par excellence. Therefore, these small fruits would have a protective effect against certain types of cancer. For once, gluttony is not a bad sin… go ahead and take the opportunity to color your menu in red, from breakfast to dinner, including delicious snacks!
Kids love it…
- eating with their hands! Give them strawberriesand raspberries to dip in vanilla pudding, yogurt or chocolate fondue. Success guaranteed!
- milkshakes. To accompany breakfast or for a weekend snack, combine red berries, half a banana, plain and chocolate milk in a blender. A perfect treat to fill up on antioxidants and calcium.
- surprises. Hide strawberries and raspberries in a rolled pancake, muffins or a crisp. Served hot or cold, these little berries have everything to please the taste buds of toddlers.
Did you know?
- Strawberries don't ripen after picking, so be sure to buy them fresh. Also, be aware that the color and size have no connection with the amount of sugar present in the fruit, which is determined more by the variety and the temperature, such as sunshine or the cold.
- It is not recommended to introduce strawberries into the diet of a child before the age of seven months, because the food allergy to this small fruit is frequent.
- For more than 15 years, Quebec has discovered a fabulous secret: the cultivation of fall strawberries available until mid-October. Unlike the conventional strawberry, fall strawberry production is quite distinct and labor intensive. Each year, growers use new plants that give only one harvest. The following year, they start againall to zero!
- There are also late raspberries, which usually come in early August and are available through October. Perfect for prolonging the pleasures of summer!
- The best time to pick raspberries is in the morning because they are sweeter at that time of day.
- To maintain the beautiful vibrant color of raspberries, drizzle them with lemon, orange or grapefruit juice. A great trick when these berries are served as a decoration on desserts or in a salad of greens.
A great way to develop your children's food curiosity is to get them to pick strawberries and raspberries themselves. Back home, cook them as a family. And don't forget to freeze part of your harvest so you can enjoy these little Quebec pearls all year round! Admittedly, cooking with children requires more time and organization, but in the end, everyone wins. It is also one of the most beautiful inheritances that you can offer to your children. To find the addresses of producers where it is possible to pick your own, visit the website Les Fraîches du Québec.
Couscous breakfast with berries
Fancy something new for breakfast? Here is an original and flavorful recipe that will delight all your senses!
Preparation: 5 minutes
Cooking: 5 minutesServings: 4
- 180g couscous
- 500 ml (2 cups) apple juice
- 1 cinnamon stick
- 175 ml (3/4 cup) fresh raspberries
- 175 ml (3/4 cup) strawberries, halved
- 175 ml (3/4 cup) blackberries
- 1 lime, zest
- 1 orange, zest
- 200 ml (200 g) plain Greek yogurt
- 30 ml (2 tbsp) honey
- To taste, fresh mint, chopped
- In a saucepan, bring the apple juice to a boil with the cinnamon stick.
- Remove from the heat then add the couscous. Cover and let stand about 5 minutes until all the liquid is absorbed.
- Remove the cinnamon stick and fluff the couscous with a fork.
- Add fruit, zest and stir gently.
- Divide into 4 bowls and top with a generous dollop of yogurt and a drizzle of honey. To taste, garnish with fresh mint.
For more information about strawberries and raspberries, and to discover other recipe ideas, download the guide Quebec strawberries and raspberries are our favorite!
By Julie DesGroseilliers, Dt. P.
Nutritionist and spokesperson for the I love 5 to 10 a day campaign