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        1220 North Forest Street at Holly Street
        Bellingham, Washington
        7 am - 9 pm
        360-734-8158
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        315 Westerly Road at Cordata Parkway
        Bellingham, Washington
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You are here: Home / Archives for berries

Dear Nutritionist: Getting the Most from Fruit

by Lisa Samuel, Co-op News contributor

dear nutritionist, lisa samuel, nutrition, registered dietitian, nutrition advice

Lisa Samuel, Registered Dietitian and Nutritionist

Dear Nutritionist, I’ve heard that some fruits are more nutritious than others. Is this true? And if so, how can I choose the most nutritious fruits?

Dear Member, It’s a great question! Different fruits provide different
health benefits.

For example, some are higher in fiber, or some have greater amounts of antioxidants. Have you ever heard the term “eat the rainbow”?

The bottom line is that the more colorful the fruits in your diet are—the better!

However, there are differences in the nutritional value of certain fruits, and how you store and serve them can also affect their nutritional value. Here are a few general guidelines to getting the biggest bang for your nutrition buck, when it comes to fruits.

Fruits vary widely in their nutritional value. For example, different apples have different amounts of antioxidants. Try to choose the most colorful fruit on display.

Select ripe fruit for the highest nutritional value. Fruits picked before they are ripe will never develop the same nutritional value as naturally ripened fruits. Also, fruit loses nutritional value as it ages. The sooner you eat it after it has been picked, the more nutrition.

Eat the skin! For most fruits with an edible skin, much of the fiber and nutritional value is contained in the skin.

Blueberries, raspberries, and blackberries are among the most nutritious foods you can eat! They are rich in vitamin C and anthocyanins (beneficial phytochemicals), and are high in fiber.

Frozen berries are almost as nutritious as fresh berries, if they are flash frozen. Thawing them destroys many of their nutrients unless they are thawed very quickly. Thawing berries in the microwave is the fastest method. Eat them right away after thawing, or eat them frozen as a refreshing treat!

Dried fruits are also nutritious and are good sources of fiber. Try to choose those dried without added sugar.

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WELLNESS antioxidants| berries| fiber| fruits| healthy| nutrition| nutrition tips| nutritional value

Triple Berry Smoothie

by Lisa Samuel, Co-op News contributor

smoothie, recipe, triple berry, berries, dairy free, biver, antioxidants, no added sugar, banana, almond milk, flaxseed, dates, berries

This smoothie is dairy free with no added sugars, but it’s packed with fiber and antioxidants for a great start to your day!

Photo by Lisa Samuel

Triple Berry Smoothie

INGREDIENTS
  • ½ cup almond milk
  • 1 tablespoon ground flaxseed
  • 2 dates, pitted
  • 1 cup frozen berries (I used a combination of raspberries, blackberries & blueberries)
  • 1/2 frozen banana
METHOD
  1. Place all ingredients in a blender and blend on high until smooth.
  2. Enjoy!
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PRODUCE| RECIPES almond milk| antioxidants| banana| berries| dairy free| dates| fiber| flaxseed| healthy| recipe| smoothie

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Three Glasses of Mocktails (Raspberry, Peach and Pineapple) standing on the Bar, Horizontal Wallpaper

Learning to Make Mocktails

With fewer people drinking alcohol and dry January around the corner, it’s time to freshen up your mocktail skills! The Community Food Co-op has some recipes, tips, and tricks for even the most novel of mocktail creators.  Mocktails Made from Scratch 1. We’re celebrating citrus season with this grapefruit and [...]

A Guide to Fall Apples

Selecting the right apples for your needs can be overwhelming; the produce department is practically overflowing with intriguing, new apples this time of year.

assorted winter squash

A Guide to Winter Squash

Choosing a winter squash can be confounding. Use this helpful guide to learn about some of the common varieties, along with their attributes and best uses.

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DOWNTOWN STORE & DELI • map • 360-734-8158 • 7 am – 9 pm
meat and deli counter: 7 am – 7 pm
made-to-order counter: 7 am – 6 pm
salad/hot bar: 7 am – 6 pm

CORDATA STORE & DELI • map • 360-734-8158 • 7 am – 9 pm
meat and deli counter: 7 am – 7 pm
made-to-order counter: 7 am – 6 pm
salad/hot bar: 7 am – 7 pm

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