antioxidants – Welcome to my backyard city homestead

Black Currants

Black currants are small, dark berries—deep purple to nearly black when ripe. They grow on compact shrubs that naturally spread by ‘layering’: stems that touch the ground, take root and form new plants. Because of this, propagating black currants is wonderfully simple. A cutting or a low-lying branch can easily be encouraged to root and then be transplanted exactly where you want it.

Black currants are native to northern regions—primarily northern Europe and northern Asia, but also parts of Canada—where they thrive in cold and temperate climates. Cultivation began in Russia as early as the 11th century, while western Europe didn’t widely adopt them until the 17th century. Even today, they remain far more common in Europe than in North America, where they are still something of a hidden gem in the garden. (There’s a reason for that. See below.)

An interesting fact about Blackcurrants in North America

Black currants were introduced to North America by English settlers in the Massachusetts Bay Colony in 1629. From there, they were cultivated throughout early settled regions, gaining particular traction in New York. Their natural hardiness—well suited to harsh northern winters—made them an easy and practical choice for growers.

By the late 19th century, New York had become a center of commercial black currant production. However, this success drew concern when the plant was identified as an alternate host for White Pine Blister Rust—a devastating fungus that threatened the economically critical white pine forests.

In 1911, following strong pressure from the lumber industry, the United States enacted a federal ban on black currants. The government prohibited their growing, sale, and transport in an effort to halt the spread of the disease. Federal and state agencies undertook widespread eradication efforts—uprooting bushes and applying chemical treatments—effectively removing black currants from much of the American landscape.

While the United States enforced strict prohibition, Canada took a more measured approach—favouring discouragement and scientific research over a sweeping national ban. Still, the effect was similar. Black currants fell out of favour and were rarely promoted. Though they persisted quietly in rural backyards, they never regained mainstream popularity, instead taking on something of an “underground” status among those who continued to grow them.

In 1935, Canadian researchers launched a dedicated breeding program to find resistance to White Pine Blister Rust in black currants. By crossing traditional varieties with hardy Siberian species, they successfully developed rust-resistant cultivars—‘Coronet,’ ‘Crusader,’ and ‘Consort’—released between 1950 and 1955. These breakthroughs proved that genetic resistance was not only possible, but practical, helping pave the way for modern disease-resistant varieties around the world.

Meanwhile, across Europe—especially in Great Britain—the popularity of black currants continued to grow steadily.

Fifty-five years after the original ban, the United States lifted its federal restrictions in 1966, once it was understood that black currants could be safely grown at a distance from white pines and that reliable rust-resistant varieties were available. Even so, many individual states held onto their own bans until as recently as 2003—nearly a full century after the initial prohibition. That’s a long time to fall out of favour. No wonder so many North Americans are only just discovering them now.

In Canada, black currants never fully disappeared. They quietly endured as a backyard fruit in rural communities for generations and are only now beginning to gain wider recognition. In the United States, commercial production has resumed in regions like the Northeast and Pacific Northwest. Still, it’s estimated that fewer than 1% of North Americans have ever tasted a black currant. (Until recently, I was part of that statistic—LOL.)

As of 2022, the leading producers of black currants are Russia, Poland, and Ukraine—all regions with northern climates well suited to this hardy crop.

Why we should grow them?

Because they are GOOD for you, that’s why.
Black currants are nutritional powerhouses—rich in antioxidants and especially high in anthocyanins, the compounds that give them their deep, dark colour. In fact, they contain significantly more of these beneficial compounds than blueberries. For a fruit with such exceptional nutritional density, they remain one of the most overlooked superfoods in North America.

While black currants are widely enjoyed across Europe, they’re still relatively uncommon here. You likely won’t spot them in a typical grocery store—though you might find them in specialty or high-end markets if you keep your eyes open.

The good news? They’re incredibly easy to grow. Give them a sunny spot, and they more or less take care of themselves. The biggest competition we face is from the birds—they love them just as much as we do. We’ve found that simply tossing a lightweight net over the bushes as the fruit begins to ripen is enough to keep our harvest safe, though.

What do blackcurrants taste like?

Black currants have a flavour all their own—I honestly can’t think of anything quite like them. If I had to describe it, I’d say they’re slightly tart, but not sharply sour. They’ve got a bold, almost sophisticated profile—deep, dark-fruit notes that hint at grape or cherry, with an earthy, almost herbal edge. (LOL… that’s about the best I can do!)

I’ll admit, I wasn’t completely sold when I first tasted them fresh. They were a little… underwhelming. But I’m not usually one to give up, so I made a small batch of jam. Homemade jam is always a good way to make friends. That changed everything.

The flavour deepened somehow. It mellowed. And it came alive in a whole new way. I was absolutely hooked.

The rest, as they say, is history.

Blackcurrants are super nutritious –

Black currants are packed with health-supporting nutrients. They contain a wide range of vitamins—including A, B1, B5, B6, C, and E—which help the body produce energy, regulate hormones, and form red blood cells that carry oxygen throughout the body. They’re also especially beneficial for eye health.

One of their standout features is their vitamin C content. Black currants contain up to four times more vitamin C than oranges—a huge advantage when it comes to supporting overall health. And over ten times more than blueberries. Vitamin C plays a key role in maintaining healthy skin, blood vessels, bones, and cartilage. It strengthens the immune system, protects cells from damage, and helps the body heal wounds.

All brightly coloured fruits and vegetables contain antioxidants, but those with deep red, blue, or purple colouring—like black currants—are especially rich in a powerful group called anthocyanins. These compounds have been linked to a number of health benefits, including supporting healthy blood pressure, improving vision, strengthening the immune system, and offering anti-inflammatory and antibacterial properties. Black currants contain about twice the anthocyanins of blueberries, making them particularly potent in this regard.

They may also support gut health. Black currants have been shown to increase levels of beneficial gut bacteria, such as Bifidobacterium, which can aid digestion and help the body defend against infection.

For an unassuming-looking little berry, Blackcurrants are pretty powerful! Well worth seeking after. Blackcurrants and Hascap berries are considered two of the best natural sources of antioxidants. And they both THRIVE in northern climates! Yay for those of us who live in the north.

Blackcurrants are easy to incorporate into your diet.

Cooking can reduce delicate, water-soluble vitamins—especially vitamin C—so that’s something to keep in mind. If maximizing vitamin C is important to you, try to enjoy black currants in ways that don’t involve heat.

Don’t worry though—there are plenty of delicious options.

I’m not a big fan of eating black currants straight off the bush, so when I want them “fresh,” I get a little creative:

Stir them into yogurt or kefir with a drizzle of honey
Blend into smoothies with banana or other berries to mellow the flavour
Sprinkle over oatmeal or cold cereal
Add to salads for a tart pop of flavour
Mash lightly and spoon over toast, pancakes, or waffles
Infuse them in water for a refreshing drink

A little goes a long way—and once you find your favourite way to enjoy them fresh, they become something you look forward to.

Blackcurrant Crush
Chop them up in a food processor with a little water to ‘macerate’ them. You can puree them in the blender if you prefer, but I’m a texture girl, and I like something to chew. My daughter, on the other hand, would almost assuredly like them pureed. You do you. You can add them this way to a fresh chia pudding (see below), a serving of plain yogurt, a serving of cottage cheese, or on top of your oatmeal. Since fresh blackcurrants are seasonal and I want to have some on hand all year long, I make quite a bit of this and freeze in two-tablespoon amounts in an ice-cube tray. Once frozen, I transfer to a labelled container and freeze to use later.

Smoothies
Wash, stem and freeze whole. Frozen, you can add them to smoothies all year long.

Juice
If you have a lotta berries, juice them in a fresh juicer. Lightly sweeten with maple syrup if you like and freeze in ice cube trays. I like to add a ‘cube’ to a tall glass of carbonated water.

Jam
There are many health benefits in addition to Vitamin C, so don’t shy away from cooking blackcurrants, in fact, it is the opinion of those who live in our house, that Black Currant Jam is THE Best jam in the world. (see below for recipe)

other suggestions:

Blackcurrant Tea (see below for recipe)
Blackcurrant pancakes – add frozen berries to batter just before cooking
Blackcurrant muffins or scones – add frozen berries to batter just before cooking
Roasted vegetable salad with blackcurrant dressing (see below for recipe)
Blackcurrant tarts – mini pies
Blackcurrant chia pudding (see below for recipe)
Blackcurrant cheese cake (use syrup or jam to top your favourite plain cheese cake)
Blackcurrant jam marbled through vanilla ice-cream

Dehydrate whole blackcurrant berries and store in a glass jar in your cupboard. You can also dry blackcurrant leaves to mix with berries for tea.

Blackcurrant Tea

(anything not using real ‘tea’ leaves is really an ‘infusion’)
Measure 2 tablespoons of dried blackcurrants (per cup) into a tea pot.
Pour boiling water over top and allow to steep 10 minutes.
Strain and serve. Sweeten with stevia, maple syrup, honey or sugar if desired.
You can also add dried blackcurrant leaves to your ‘tea’.
Or make a single mug if you want. Strain with an infuser.

Blackcurrant Chia Pudding

2 cups milk (your favourite: coconut, almond, rice, dairy, etc . . . )
1/3 cup chia seeds
Stir well. Add 1-2 Tablespoons maple syrup and stir till dissolved. Cover and set in fridge for at least two hours. I usually do it at night and leave till morning. If the ‘pudding’ is thicker than you’d like, add a little more milk and stir it in. Spoon into serving dish and top with heaping tablespoon of blackcurrant crush (see above).

Blackcurrant Vinaigrette OR Glaze

1/2 cup blackcurrant syrup
1/4 cup blackcurrant juice. If you don’t have it, use another dark juice like cherry or grape. Or substitute with apple juice in a pinch.
3 Tablespoons dark Balsamic Vinegar
2 Tablespoons olive oil
Add all ingredients into a shaker bottle and shake till thoroughly combined.
OR create a glaze by putting syrup, juice and vinegar into a pan and bring to a slow boil. Omit oil. Allow to bubble gently for 5-10 minutes till it thickens slightly. Remove from heat and leave to cool. Drizzle on top of salad or roasted vegetables.

TIP: the Blackcurrant Glaze above is a beautiful thing on grilled salmon

Blackcurrant Jam

I don’t believe in jam RECIPES. I have never bought a specific amount of fruit to make jam, I use what I have available, and I expect you do too. What is more important is to know HOW to make jam. The method is simple, straight forward and dependable.
There are only three ingredients:
fruit – a lone fruit or a combination you think would go nicely together. Adjust depending on what fruit you have on hand.

sugar – less than you’re used to if you’ve made jam in the past. Sugar is a preservative in its own right, so unless you’re making a small amount that will be used in a few days, it is necessary to use some type of sugar. I generally use a ratio of 1:4 or 1:5 and then judge by taste preference from there.

Yes, you can use honey, but I highly recommend that you do not, until you are quite experienced and know what to expect.

pectin – I never buy commercial ‘pectin’, preferring to use a natural source. The type of pectin I choose will depend on the colour and flavour of jam I’m making. For instance, for a dark red or purple jam I’ll often use cranberries. For light-coloured jam I’ll use lemons.

Cranberries contain a lot of natural pectin. If you’ve ever made fresh cranberry sauce, you likely noticed that, as the sauce ‘sets’ in a very short time with no added ‘pectin’. I used to buy lots of fresh cranberries in the fall when they were in season for Thanksgiving. After making a batch of cranberry sauce, I’d freeze the rest for use during jam-making season. Now I use freeze-dried cranberries that I keep on hand at all times.
Citrus fruits contain a lot of natural pectin. Lemons, oranges, grapefruits and limes can be used interchangeably depending on the flavour you’re going for. If you’ve ever made marmalade, no doubt you noticed that. My experience has shown however, that lemons are the best source, and they’re always dependable.
Puree the lemon in a high-power blender. If necessary, add a small amount of water (start with a tablespoon). If your blender doesn’t puree completely, not to worry, a little texture will be great. I cut the lemon into quarters and use the whole thing – peel, pith, pulp, juice and seeds. Did you know there is more vitamin C in the peel than in the inside?
I use a portion or the whole thing depending on how much jam I’m making. The rest can be stored in the fridge for a week or more.

If I want to make peach, apricot or pear jam, cranberries aren’t gonna be suitable for pectin, but lemons sure would be. Sometimes it might be the taste of lime you’re looking for. Sometimes it might be the taste of a particular type of orange. Be adventurous. Whatever you use, write it down so you’ll know if you want to repeat it.

TIP: testing your jam

Before you start making your jam, put a small dessert plate into the freezer part of your fridge to cool. When you’re ready to start testing, bring the plate out and put a teaspoon of jam on it. Allow the plate to cool the jam. When you’re satisfied that the jam is cool, swipe your finger through it. If the two sides join immediately, it is not ready. Return the plate to the freezer, cook for another 15 minutes and try again.
When the two sides remain distinct and separate, your jam is ready. You may have to test a couple of times before you’re satisfied with the texture.

TIP: Turn your jam recipe into a syrup recipe.

Follow the jam recipe below, but don’t cook as long. After boiling for 20-25 minutes, remove some from pot and store it in a bottle labelled “Syrup”. If you’re making a lot, process them in jars the same as you would jam. See below for link on canning in hot-water-bath. Continue to cook the remaining ‘jam’ as instructed below.
* You can remove the syrup before or after adding the lemon. Totally flexible.

Recipe

However, for the sake of something to start with, here are some suggested amounts and times – my best attempt at a recipe.

When I made the jam below, I had a couple cups of fresh raspberries looking for a purpose, so I added them. (a great combination bytheway). I ended up with 11 cups of fruit so I adjusted slightly from the picture.
Just keep in mind to keep your sugar / fruit raitio (approx 4:1 combination 4 parts fruit to 1 part sugar).
I pureed a whole washed lemon and used 1/4 – 1/3 cup for this amount.

ingredients:
11 cups blackcurrants or a blend with raspberries
3 cups sugar
1/4 – 1/3 cup lemon puree.

Blackcurrants are a good source of natural pectin, so they don’t need a lotta help. Note the unripe berries in the picture below. As with most fruit, unripe blackcurrants have more usable pectin than ripe ones, so don’t discard them. They’re a bonus.

directions:
1. Add the fruit and sugar to a large stock pot over medium heat. Stir frequently while fruit breaks down and sugar dissolves. You can mash with a potato masher if you want.

2. Increase heat a bit (NOT HIGH), and bring the jam to a nice low-rolling boil. Boil and stir for about 15 minutes. Add lemon puree. Continue to stir. Taste for sweetness. If you’d like it sweeter, add sugar 1/4 cup at a time. Thoroughly combine and taste test again. Add only small amounts at a time, testing each time till you’re happy with it.

*hint: blackcurrant jam should not be super sweet. It’s natural tartness is part of its charm.

3. In another 15 minutes you’ll notice that the jam is beginning to thicken. You’re looking for a texture that slides slowly off a spoon leaving a film behind. Continue to stir while it slowly boils.

4. Test your jam’s room-temperature texture with a COLD plate. See the TIP above.

5. Once you’re satisfied with the sweetness and texture, you’re done!

Now go ahead and enjoy with butter on a fresh piece of bread. Enjoy!
Or pour into a jar to store in the fridge or freezer. Or process a few jars in a hot water bath. click here for directions on canning jam in a hot-water-bath-canner

I hope you’ll give blackcurrants a bigger chance at being part of your life.
Once you get used to each other, I think you’ll become the best of friends, and your world will explode with new tastes and new possibilities.

For now, you’ll probably have to grow your own as they’re not in any markets that I am aware of yet, but that will change in the foreseeable future. But grow them anyway. You’ll be glad you did. It took me a few years to find ways to use them, but now we’re a serious item, and blackcurrants are as part of my everyday life as hascaps are.

Warmly,

Cindy Suelzle

to Beet or Not to Beet

Beets quietly sit on the grocer’s shelf, a little shy, nothing really spectacular to look at. You may even walk right by without noticing them; admittedly they’re a little on the plain side, down to earth. You might have to look specifically for them as they’ll never jump out at you – they’re just not ‘that way’. In fact, I don’t believe I’ve ever seen a big splashy display of beets at a grocery store. But if you did walk right by them, you’d be missing one of the nature’s most nutritious vegetables, one that deserves a special place on your plate.

A recent survey listed beets in the top two LEAST liked vegetables in North America, second only to turnips. That seems a little harsh to me. 26% of those surveyed said they disliked beets; even brussels sprouts scored higher.

Why do people dislike beets? Here are the top reasons given:

Lack of exposure or delayed introduction
The first reason may simply be “lack of exposure”. Since beets are seldom on the menu at home, we’re not accustomed to them. Often times a lack of exposure to beets, especially in childhood, can lead to a long term suspicion of “different” and prevent some from trying them. Sometimes, a single negative experience can create a lasting aversion.

Many food preferences are established from continued exposure. In fact, statistics say that a ‘new’ food may have to be tried up to 30 times before one develops a taste for it.

Colour
Admittedly, the colour of beets is highly unusual. Because it’s different, some may shy away from them, preferring the plain and usual colours of vegetables: green or orange. Truth is, we eat first with our eyes; to some, the vibrant colour is appealing, while to others it’s the opposite – too weird. An aversion to the colour may cause people to hesitate trying it.

The texture
Some people dislike the texture of beets, especially when canned.

Taste
Some people say that the taste of beets resembles ‘dirt’. I’ve thought of this as I eat them from time to time, and I suppose I can see their point – but I personally, like that earthy flavour.

Preparation time
Okay, I admit it – beets take a little more time, a little more fuss, and a little more mess than simply peeling carrots. You have to be ‘invested’ in the idea of wanting to eat beets if you’re going to go to that much trouble to prepare them.

So, why we should TRY to like them?

Beets are a root vegetable known for their vibrant colour and earthy-sweet flavour. They are versatile and nutrient-dense, both the root and the green, leafy tops are eaten. They are considered a SUPERFOOD due to their rich nutritional profile.

Beets are high in natural nitrates, which the body converts to nitric oxide. This compound helps relax and widen blood vessels, which can significantly lower blood pressure. These nitrates can also improve blood flow and oxygen delivery, potentially enhancing stamina and exercise performance.

Beets are an excellent source of fiber, supporting digestive health and contributing to a feeling of fullness, which can aid in weight management. They contain unique plant compounds called betalains, which are powerful antioxidants and anti-inflammatory agents that protect cells from damage. And they are an excellent source of potassium, manganese, iron, folate (vitamin B9), vitamins A, C, K and E, as well as vitamin B6. The deep red colour is indicative of the high amount of antioxidants.

These are very compelling facts for me; high nutrition is always the key factor in encouraging me to want to include any food in my family’s diet.

So how best to introduce beets to your family? and to yourself if necessary?

Start early

Early experiences with nutritious foods and flavours will maximize the likelihood that children will choose them as they grow. The key is variety: variety of healthy vegetables, but also a variety of ways to serve them. A healthier life long diet is more likely if children are continually exposed to different fruits and vegetables and different ways of eating them.

I grew up on pickled beets, but I never much cared for them. They were on the table at Christmas time, and I dutifully took one as the plate was passed around, but I was always disappointed. My first exposure to beets served as a vegetable was at my Aunt Jolayne’s table when I was 11 years old. “What is this?” I asked my cousins. I loved them.

Interestingly, my mother grew up eating beets, with two rows in the garden being dedicated to them. But she rarely if ever put them on the table in my younger years. Why? In those days we lived on a military base in northern Alberta with a small grocery store, carrying limited items – especially produce. Fresh beets were most often not available to us. I suppose canned beets may have been, but if so, we never had any. Though both my parents grew up in large families, with large gardens, we never had one. In my teen years, my mother served beets from time to time. I have to assume that availability improved in the grocery store. (?)

Association

When foods are associated with good memories they are more likely to be appealing as time goes on. Even if the taste or texture was initially unappealing, taste preferences mature, so continued exposure is important.

* case in point: I grew up with canned cranberry sauce on my plate twice a year: Thanksgiving and Christmas. I tried it every year, but never liked it. I did however, have good memories of those special dinners. Uncharacteristically, Dan came into our marriage liking cranberry sauce, so I endeavoured to include homemade cranberry sauce in our traditional meals for his sake. As time went by, I developed a taste for it, and all my kids were raised on homemade cranberry sauce – more than twice a year. Owing to repeated exposure and it being associated with good memories of favourite meals, they all enjoy it, as do their own kids.

Beets can be prepared in many ways.

Boiled:
When my mom did cook them, she boiled them unpeeled and then slipped the skins off in the sink, before cutting and serving. That is how I prepared them for most of my adult life. They were messy as heck, but worth it.

Roasted:
When I discovered that I could roast beets unpeeled in a dutch oven, and then slip the peel off the way I always had, it became my preferred way. Less mess. But then I discovered taking that to the next level: peel, cut into wedges and roast in the oven with a little olive oil drizzled over top, and salt and pepper. Roast in a 350F oven for almost an hour (depending how big your pieces are), till fork tender.

Pickled:
Many of us grew up with pickled beets on the Sunday table, and many of my friends really enjoy them. For me they’ve always be ‘okay’, but not tempting enough to walk across the street for. I’m pretty sure I’ve pickled a few batches in my early years, but there was never a compelling enough reason to do it regularly. So sorry, I’ve got nothing to offer in this area.

roasted beet salad with feta and toasted walnuts, served with balsamic vinegar and olive oil

Salads:
When cooking beets, cook extra so you can have leftovers in the fridge. They’re great to eat cold or add to salads.
A nice green salad topped with beets, feta cheese and toasted walnuts.
Shred raw or cooked beets into your favourite coleslaw.
Or just beets by themselves, served cold or at room temperature. Drizzle a light vinaigrette over top with a sprinkling of parsley.

Freezing:
Once cooked, beets can be frozen. SO HANDY! Put into a ziplock freezer bag – dated and labeled. So handy! Simply thaw and add to your meal or favourite beet recipes. I’ve heard that you can freeze them raw, but I’ve never tried it. It doesn’t make sense to me.

You can puree your beets in the blender and then freeze in ice cube trays. Once frozen, pop them out of the trays and store in zip lock freezer bags, labeled and dated. Use them smoothies later, or in borscht.

Baking:
Just like carrots, beets can be shredded and added to cakes, muffins, cookies – in fact use your carrot cake recipe with beets. I cook them first and then shred, as its much easier and less messy than shredding raw. Makes borscht available all year long.

Borscht:
A whole subject of its own. Borscht is Beet Soup. That means its red. I’ve heard of green borscht but that is an abomination; it doesn’t deserved to be called “borscht”. It’s simply vegetable soup. The best borscht is probably made by your gramma, but if you’d like a recipe, try mine in this link ¹

Borscht is a necessary part of autumn in my house. It looks like, smells like and tastes like “autumn” to me. I look forward to it all year long.

Juicing:
When you’re making carrot juice, add a couple of beets. Delicious! You can even freeze your beet juice.

Smoothies:
If you don’t have a centrifugal juicer, throw a few beets into your blender with your morning smoothie.

Beet Greens:
Don’t throw away the greens! They are rich in vitamins A, C, K and can be steamed like spinach or sauteed, or added to stir fried vegetables or soup, or used alone or in combination with other greens in Spanakopita.

Yellow Beets:
I had never heard of yellow beets till my gardening friend Myrna introduced them to me. They are milder in flavour and easier to prepare without that red juice that gets everywhere and stains whatever it touches. I’ve roasted them without peeling, and they never disappoint.

Sometimes called Golden beets, they’re sweeter and have a less earthy flavour than their red cousins. That might make them more appealing to those who don’t care for red beets. They don’t stain, making them easier to prepare and use in dishes where you don’t want the colour transfer. Nutritionally, both types are very good for you. Red obviously contains more antioxidants, but yellow beets having more Vitamin A.

Yellow beets have a beautiful bright yellow colour when cooked. They can be eaten raw, roasted or boiled like the red ones.

Where do beets come from?
The people of the ancient Mediterranean coastal areas began cultivating what was known as a sea beet for its leafy greens around 2000 BC. Around 200 AD the Romans began hybridizing them to focus on the large roots. These Roman-era beets came in both the red and white varieties, with the red ones being more popular. From there they were carried throughout Europe where they thrived in the cooler temperatures, gaining particular popularity in the northern Slavic countries and Scandinavia. To those countries they were a nutritional godsend, offering more vegetable variety to countries with short growing seasons.
They made their way to North America with settlement of Europeans.

Growing Beets in central Alberta

Who?
Anyone with a sunny patch of ground can grow beets. They are very forgiving.

What?
There are many varieties of beets that do well in home gardens in our area, the most popular one being DETROIT DARK RED, an all-purpose heirloom variety with a sweet, deep red flesh. Matures in 50-80 days.

Where?
Beets are considered a cool weather crop, and like carrots, they prefer a rich, loose and well drained soil.
They want SUN, so give them space in a nice sunny spot. Just because a vegetable does well in cool weather does not mean it does well in a shady area. Not the same thing.
Plant beet seeds about one inch apart and one inch deep in rows 10 inches apart near the end of April. If you are planting beets later than mid May, beet seeds can be soaked for 24 hours for faster germination.

When?
Beets are a cool weather crop so they can be planted early in May or even late April if the spring is warm (in central Alberta).

Seeds germinate 5-15 days after seeding. The first half of the beet’s growing cycle consists of the leaves shooting up. The leaves help provide the necessary nutrients for the root to grow. In general, beets are a pretty low maintenance crop, but throughout the growing season weeding is important to ensure they get all the available nutrients.

They can be / and should be harvested almost the entire growing season, beginning with the young leaves. As they grow bigger, you can continue to harvest by thinning the row out, opening up space for the remaining beets to grow bigger. Beets are most tender when they are young, and can be harvested once they are 2.5 inches across. To check how large your beets are, gently remove the surface of the soil from around them.
Beets can be left in the ground until late fall, handling frost and cold weather below 0 Celcius.

Why?
Beets are naturally sustainable. They don’t require a lot of water, grow quickly, are super nutritious, and can be harvested for many weeks. They are perfectly suited to our climate, and soil type.

and How?
Seeds should be 1/2 an inch deep. They should be rotated annually, ideally coming after nitrogen fixing crops like beans or peas.

Once the leaves are set, they gather nutrients that focus on the taproot. That is when they need to be thinned out. Pulling the leaves to eat at the beginning of summer, allows more room for the root to grow in size during the second half of the growing season. As you continue to thin, your goal is to have at least a 3-finger-span between each plant.
Eating the greens, and then the tiny beets is the best of both worlds – harvesting from the beginning of July through the end of September.

Beets should be dry and soil-free before storage. Remove their tops and only store the healthiest ones. They should be stored in the fridge in loose plastic bags (high humidity) to prevent drying, evaporation, and wilting. Beets will keep up to 6 months under these storage conditions.

If you have a patch of sunny ground, I hope you’ll grow beets next gardening season. Reach out to a gardening community near you. It’s fun learning from each other and sharing successes and recipes. I’d love to hear your experiences, some favourite varieties and favourite ways of putting them on the table.

Have fun!

Warmly,

Cindy Suelzle

link to Borscht post https://backyardcityhomestead.com/2024/09/03/will-the-real-borsch-or-borscht-please-stand-up/ ↩︎

Blueberries

Super foods do not have to be exotic, and blueberries are the perfect example. These sweet, nutritious and wildly popular berries are NATIVE TO NORTH AMERICA. Yay! They are low in calories and incredibly nutritious, and so convenient to eat by the handful. They are primarily a northern fruit, and as a northerner, I am pretty happy to lay claim on these hardy, dark blue berries.

The list of the health benefits of Blueberries is almost too good to be true. And far be it for anyone to exaggerate those kinds of things right? But a little research should help disperse the nonsense from the credible. You’d be surprised at how many credible and documented benefits there really are. We don’t need to exaggerate. For example, its been well documented for decades that blueberries are good for your eyes, and health periodicals have sang their praises my whole adult life. Nevertheless, I was a little surprised when my eye doctor advised me to eat 1/2 cup of blueberries a day as part of a preventative regime for two genetic eye diseases I am in line to inherit: macular degeneration and glaucoma. I believed it before, but it felt good to have her further testimony. And yes, I try to eat a few handfuls every single day.

But wait, there’s more! Blueberries help lower your cholesterol, reducing your risk of heart disease. Packed with antioxidants and phytoflavinoids, blueberries are high in potassium and vitamin C. They are also anti-inflammatory. Since inflammation is a key factor in all chronic diseases, blueberries can and should be your personal BFF (best friend forever).

Blueberries have been the subject of medical studies related to vision for over a century, and blueberry extract, (high in compounds called anthocyanosides), is found to slow down visual loss. (hence my doctor’s recommendation) The anti-oxidant properties prevent or delay all age related ocular problems like macular degeneration, cataract, myopia and hypermetropia, dryness and infections, particularly those pertaining to the retina. Imagine a superFOOD — not a drug — powerful enough to do that! Truly, “Let food be thy medicine, and let medicine be thy food.”

If you are among the few not familiar with the taste of blueberries, this is my best description: small, but juicy. Mild, slightly sweet with a tiny bit of acid. Unripe, they’ll be a little sour. And they aren’t actually a true blue, but rather more of a deep blue/purple, which is the colour of the antioxidant “anthocyanin” found especially plentiful in them. The inside however, is a light greenish yellow. A good rule of thumb is, the darker the berry skin, the richer the antioxidants.

So that brings us to their availability. Fresh, I can find them in local grocery stores in 10 pound boxes for about six weeks in the summer; and in the off season, they are often available trucked in, in smaller clam-shell containers. Kinda pricey in the winter, and if you know me at all, you know that I am a big proponent of seasonal eating (mostly for nutrition’s sake). Just because we can buy it, doesn’t mean we should. Personally I don’t buy ‘fresh’ blueberries in the winter. The use of the word ‘fresh’ in the off season, is misleading at best. Frozen blueberries are an excellent alternative, and are even more nutritious than produce section options in the off season. Why? Because produce destined for the freezer, are frozen QUICKLY, sealing in valuable nutrition. But as you know, frozen blueberries are not so convenient to consume. Who wants to eat them frozen? And worse, who wants to eat them thawed and soggy? I take it one step further, and buy only FREEZE DRIED BLUEBERRIES for those other ten months of the year.

How is that possible? Well, for one thing, the word “fresh” is a relative term. Fruits and vegetables begin to deteriorate in the hour they are harvested, so getting them from field-to-table as soon as possible is very important. By the time our “fresh” fruits and vegetables are picked, packed, shipped, distributed and shelved, several days have elapsed. Nobody’s fault. Its just part of the process that allows us the great privilege of food variety we enjoy. But, the reality is that it is no longer at its best by the time we see it. Then we buy it, and put it in our fridge for several more days. . . . . . . I think we get the picture.

Introducing FREEZE DRIED BLUEBERRIES

As it implies, freeze-drying is a two step process. It is flash frozen, then transferred to a facility where it can have all the remaining moisture removed through a vacuum-like process. While the two step process is pretty standard, producing a higher quality product, there are additional steps that can be taken to further ensure the highest quality result.

– It is critical that the fruits or vegetables be the highest quality to start out with.
– It is critical that they be flash frozen quickly after picking.
– It is also critical that those fruits and vegetables be picked ripe, with all the nutrients that nature designed present and fully developed.

The result? Beautiful crunchy blueberries! That can be eaten out of hand, over top cereal or yogurt, in smoothies, baked in pies or muffins, . . . . . . any way a fresh blueberry can be eaten. Any. Day. Of. The. Year! And get this: they have a shelf life of over 25 years! How is that even possible?
Zero moisture, packed into a sealed zero oxygen container = no way to decompose.
So not only is the nutritional value an unprecedented 95+% of the original freshly picked value, it has a completely stable shelf life. You can enjoy that kind of quality today, tomorrow, next year, in ten years, and so on. Once you open the can, simply keep a tight seal on it, and you can expect it to last a good year in most climates. (not that there will be any left in a year, but that’s not the point lol)

There is a North American company that stands out from the rest when it comes to the highest quality of freeze dried food. THRIVE LIFE operates by a self imposed list of requirements they call “The Nutrilock Promise“. By adhering to these requirements, they have raised the industry standard to new heights that no other company has been able to come close to. There are over 40 steps in the process, and compromises are never made.

Other Health Benefits of Blueberries:

– A bowl of blueberries can help in boosting immunity and can reduce the risk of diabetes, obesity and heart disease.
– Consuming as little as 1/2 cup of blueberries daily helps strengthen your metabolism and prevent any kind of metabolic syndrome and deficiency.
– It has been observed that daily intake of blueberries can help reduce hypertension, inflammation, high cholesterol, glucose intolerance and insulin resistance.
– Blueberries are also known for improving cognitive skills such as attention, memory, and information organization.

Where do they grow?

Blueberries typically grow in humid, northern climates that have cold winters and mild summers. They prefer slightly acidic soil. This makes them the perfect northern berry, and it is not surprising that they are native to North America. They are also successfully grown in the more temperate areas of North American, including coastal regions, and have been introduced to several European countries as early as 1940.

Canada is the world’s largest producer and exporter of both wild and cultivated Blueberries. The majority of Canadian blueberry production is in British Columbia, where water and soil seem to be perfectly suited. Most of that is exported. New Brunswick is Canada’s second largest blueberry producing province, accounting for 30% of the country’s total production.

They grow on dwarf shrubs of the heath family, with small, whitish drooping flowers that turn into the beautiful dark blue berries we know and love so much. I grew up picking wild blueberries in the summer, and though those days are over for most of us, market-garden-blueberries are very available. Having said that, if you live in rural areas, wild blueberries can still be found in abandoned fields, along roadsides, in forests and on mountains. They spread through seeds and the development of rhizomes, (underground stems). They are becoming more available in garden centres for those adventurous gardeners who want to have them closer to home.

Ways to Use Blueberries

#1 is FRESH out-of-hand of course. When that is not possible, freeze dried out-of-hand is a very close second.
A new favourite way for me to enjoy them in the winter time, was introduced to me by my friend Reese Wolsey. Blueberry tea. Simply pour boiling water over a handful of blueberries in your mug. Let steep for a few minutes and drink. SO good. And when the cup is drained, eat the blueberries.
Blueberry preserves for pancake and waffle topping. I just add a little water and simmer gently, mashing with a potato masher. Add a little sugar if desired, but not necessary. If you want to make more of a syrup, add a little more water and thicken with cornstarch. Also great for ice cream topping.
Fresh over top of cereal. Blueberries in your oatmeal. Blueberry cheesecake. Blueberry muffins. Blueberry pancakes or waffles. Blueberry pie. Blueberry cobbler. Blueberries in your coffee cake, and added to lots of other baking too. Blueberry yogurt bowl. Blueberry ice-cream. Blueberry jam. Blueberries in your green salad with a little crumbled feta. Oh my goodness, there is no end to the ways you can incorporate them.

Blueberries have been my husband’s favourite fruit for as long as I’ve been married to him, but up till recently we could only enjoy them for a relatively short time in the summer. Now that we can enjoy them ‘fresh’ in the summer, AND freeze dried (in most cases, fresher-than-fresh), all the rest of the year – they have become an important (and welcome) part of our household diet. They are the #1 Fave Snack of ALL our grandchildren, and I’m totally okay if some of their best childhood memories involve eating freeze dried blueberries at Gramma’s house. Even if I do have to limit them most of the time. Seriously, they inhale them if left unsupervised.

I’d love to hear your thoughts on blueberries. And different ways your household enjoys them.

Warmly,

Cindy Suelzle