Summer Berry Salad with Fresh Mint

 As summer reaches its peak, it’s the perfect time to take advantage of the season’s bounty of fresh berries. This week’s Seasonal Spotlight focuses on a vibrant Summer Berry Salad with Fresh Mint. This refreshing dish is not only easy to prepare but also packed with nutrients, making it a perfect addition to any meal.

Recipe: Summer Berry Salad with Fresh Mint

Ingredients

• 1 cup strawberries, hulled and sliced
• 1 cup blueberries
• 1 cup raspberries
• 1 cup blackberries
• 1/4 cup fresh mint leaves, finely chopped
• 2 tablespoons honey or agave syrup
• 1 tablespoon fresh lemon juice
• 1 teaspoon lemon zest

Instructions

1. Prepare the Berries: Wash all the berries thoroughly under cold water and pat them dry with a paper towel. Hull and slice the strawberries.
2. Mix the Dressing: In a small bowl, whisk together the honey (or agave syrup), lemon juice, and lemon zest until well combined.
3. Combine the Ingredients: In a large mixing bowl, gently toss together the strawberries, blueberries, raspberries, and blackberries.
4. Add the Dressing: Drizzle the lemon-honey dressing over the berry mixture and gently toss to coat all the berries evenly.
5. Garnish with Mint: Sprinkle the chopped fresh mint over the top and give the salad one final gentle toss.
6. Serve: Transfer the salad to a serving dish and enjoy immediately. This salad can be served on its own or as a topping for yogurt, pancakes, or even grilled meats.

Tips on Selecting the Best Produce

• Strawberries: Look for strawberries that are bright red, firm, and have a fresh green cap. Avoid berries that have white or green tips, as these are underripe.
• Blueberries: Choose blueberries that are plump and have a deep blue color with a silvery bloom (a natural protective coating). Avoid berries that are shriveled or have a dull appearance.
• Raspberries: Select raspberries that are bright and uniformly colored. They should be firm and dry, without any signs of mold or moisture.
• Blackberries: Opt for blackberries that are shiny and deep black. They should be plump and firm to the touch.

Possible Substitutions

• Honey/Agave Syrup: Maple syrup or a sugar substitute can be used if you prefer a different sweetener.
• Lemon Juice/Zest: Lime juice and zest can be used for a slightly different citrus flavor.
• Fresh Mint: Fresh basil can be a good alternative if you want to experiment with different herb flavors.

Nutritional Benefits

• Strawberries: High in vitamin C, manganese, and antioxidants. They support heart health and help control blood sugar.
• Blueberries: Packed with vitamin C, vitamin K, and fiber. Known for their high antioxidant levels, they can improve brain function and reduce DNA damage.
• Raspberries: Rich in fiber, vitamins C and K, and manganese. They have anti-inflammatory properties and can help in weight management.
• Blackberries: Excellent source of vitamins C and K, fiber, and manganese. They support digestive health and have high antioxidant levels.
• Mint: Contains vitamins A and C, calcium, and iron. It aids in digestion and has a refreshing flavor that enhances the salad.