It's Berry Fun

Berries are so colorful and tasty that most kids don't need any extra incentive to gobble them up. However there are so many fun things you can do with berries that can turn an ordinary snack into something extra-special! Here are a few simple ideas you can make with basically the same foods!

Berry Butterfly

Yield: 1 serving

Ingredients:

¼ cup fresh berries*, gently washed under cool running water
2 teaspoons low-fat cream cheese
½ of a whole-wheat mini bagel

Directions:

Wash hands with soap and water. Spread cream cheese on bagel. Cut in half.
Decorate with berries!

Notes:

*Cut berries in half to reduce choking hazard for young children.

Nutrition Information:

Calories 90
Total Fat 2g
Saturated Fat 1g
Cholesterol 5mg
Sodium 130mg
Total Carbohydrates 14g
Fiber 2g
Total Sugars 3g, includes 0g Added Sugars
Protein 3g
Vitamin D 6%
Calcium 10%
Iron 6%
Potassium 2%

Nutrition Software Used:

Esha Food Processor

Berries and Bunnies

Yield: 1 serving

Ingredients:

¼ cup fresh berries*, gently washed under cool running water
6 bunny or other animal crackers

Directions:

Wash hands with soap and water. Place berries in a small bowl.
Top with crackers!

Notes:

*Cut berries in half to reduce choking hazard for young children.

Nutrition Information:

Calories 40
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 15mg
Total Carbohydrates 8g
Fiber 2g
Total Sugars 3g, includes 0g Added Sugars
Protein 1g
Vitamin D 0%
Calcium 4%
Iron 0%
Potassium 0%

Nutrition Software Used:

Esha Food Processor

Berry Helpful Hints

Because berries have a short shelf life, an alternative to enjoy them year round is to buy them frozen or buy fresh berries and freeze them yourself.
To freeze fresh berries: wash, drain well and pat dry with a clean paper towel. Place in a single layer on a baking sheet. Freeze berries until firm, then package frozen berries in freezer bags or containers.
When making pancakes and waffles, add the blueberries as soon as the batter has been poured on the griddle or waffle iron. This will make the pancakes prettier and they will be easier to flip. If frozen blueberries are used, cooking time will probably have to be increased.
Whole frozen berries destined for your baked goods should be used frozen. Gently fold into pies, cakes and muffins just prior to baking.

Source:

Freezing, National Center for Home Food Preservation

This newsletter has been peer-reviewed.

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