How do you eat fresh mulberries?

Mulberries are a tasty, nutritious fruit that can be enjoyed in many ways. When mulberries are in season during the summer months, they are best eaten fresh right off the tree. Mulberries are packed with nutrients like vitamin C, iron, and antioxidants. Eating fresh mulberries is a delicious way to add more fruit to your diet.

Where do mulberries grow?

Mulberries are native to Asia, the Middle East, and parts of Europe. They have been cultivated for thousands of years. Today mulberries grow in temperate regions around the world. The white mulberry and red mulberry are two of the most commonly grown species.

Mulberry trees can grow up to 10-20 feet tall. They thrive in full sun and moist, well-drained soil. Mulberry trees produce fruit during the summer months, usually from May to August in the Northern Hemisphere. The fruits ripen over an extended period, so fresh mulberries can be harvested for several weeks.

What do fresh mulberries look and taste like?

Fresh mulberries grow in clusters on the branches of mulberry trees. They are about 1-2 cm long and shaped like a slender blackberry. Mulberries can be red, purple, pink, or white. The darker the mulberry, the sweeter and richer the flavor.

When perfectly ripe, mulberries should feel plump and soft. Unripe mulberries will be hard and tart. Overripe mulberries will be leaking juice and quite delicate.

The taste of fresh mulberries is sweet yet slightly tart, with a hint of honeyed flavor. They taste a bit like a cross between blackberries and figs. The seeds add a pleasant, soft crunch.

Nutrition facts

Nutrient Amount
Calories 60
Protein 1.4g
Fat 0.5g
Carbohydrates 14g
Fiber 2g
Sugars 8g
Calcium 26mg
Iron 1.7mg
Potassium 233mg
Vitamin C 36mg

Mulberries are high in vitamin C, iron, calcium, and antioxidants. They are low in calories, fat, and sodium. The fiber and complex carbs in mulberries help slow the absorption of sugar into your bloodstream, making them a healthier choice than sugary snacks.

Health benefits

Eating fresh mulberries offers many excellent health benefits:

  • High in vitamin C – one cup provides 60% of your daily needs. Vitamin C supports immune function and promotes healthy skin.
  • Good source of iron – mulberries provide iron that is essential for blood cell production and preventing anemia.
  • Antioxidant protection – the anthocyanins that give mulberries their color are powerful antioxidants that may reduce inflammation and oxidative stress.
  • May support heart health – animal studies suggest the antioxidants in mulberries improve cholesterol and lower blood pressure.
  • Aid digestion – the fiber content in mulberries promotes good digestion and bowel regularity.
  • May help balance blood sugar – early research shows mulberries may slow carbohydrate absorption and inhibit enzymes linked to diabetes.
  • Provide potassium – potassium helps control fluid balance and supports muscle and nerve function.

Selecting fresh mulberries

To fully enjoy fresh mulberries, it’s important to choose ripe, flavorful berries:

  • Look for plump, round, deep colored berries. Red mulberries are ideal but black, purple or white mulberries are also tasty when ripe.
  • Avoid shriveled or leaking berries.
  • Mulberries should feel soft with a bit of give when gently squeezed.
  • Red mulberries turn dark burgundy when ripe. White mulberries will turn pinkish and black mulberries deep purple.
  • Mulberries detach easily from the branch when ready to pick.
  • Try to pick or purchase mulberries that were recently harvested for maximum freshness.
  • If buying mulberries, check the container – excessive juices indicate overripe fruit.

You can find fresh mulberries at farmers markets and specialty grocery stores during summer. Mulberry trees are also easy to grow at home for your own fresh berry harvest.

Storing fresh mulberries

Mulberries are highly perishable and should be eaten or preserved within a day or two of harvest. Here are some tips for storing fresh mulberries:

  • Refrigerate promptly in a shallow container. Don’t wash before storing – moisture speeds spoilage.
  • Expect mulberries to last 1-3 days properly refrigerated.
  • Wash just before eating. Dry thoroughly to remove moisture.
  • Spread mulberries out on a paper towel lined baking sheet if storing more than one day. This prevents crushing.
  • Place a paper towel in the storage container to absorb excess moisture.
  • Do not freeze mulberries without pre-treatment. They become mushy when thawed.
  • To extend shelf life, mulberries can be dehydrated, juiced, or made into preserves.

Proper storage keeps fresh mulberries juicy and flavorsome until you are ready to eat them. Refrigeration slows mold growth and moisture loss.

Ways to enjoy fresh mulberries

Now that you know how to select and store fresh mulberries, here are some delicious ways to eat them:

Raw mulberries

Enjoy mulberries fresh straight from the container – no cooking required! Their natural sweet-tart flavor is perfect by the handful. Simply rinse and drain ripe mulberries just before serving.

Add mulberries to yogurt or oatmeal

Mix fresh mulberries into plain Greek yogurt. The contrast of sweet fruit and tart yogurt is refreshing. For breakfast, stir mulberries into hot or overnight oats for a nutritious start to your day.

On top of salad greens

Fresh mulberries make a tasty and colorful addition to green or fruit salads. Scatter them over spinach, kale, or lettuce salads. Their juice lightly dresses the greens.

Blend into smoothies

Add a scoop of mulberries to your favorite smoothie recipe for extra flavor and nutrition. Berries, bananas, nut butters, greens, and milk or yogurt blend well with mulberries.

Mulberry freezer jam

Make homemade freezer jam by crushing mulberries and mixing with sugar and lemon juice. Refrigerate up to 3 weeks or freeze up to 1 year. Spread on toast, waffles, or pancakes.

Infuse vodka or gin

Steep mulberries in vodka or gin for a few weeks to extract vibrant flavor. Strain and use the infused spirit in cocktails. Mulberry gin and tonic is sublime!

Juice mulberries

Press ripe mulberries through a fine mesh strainer or cheesecloth to yield fresh juice. Sweeten if desired or use to make mulberry wine.

Bake into pies and tarts

Mulberries pair wonderfully with flaky pastry crust. Make a mulberry galette, crostata, or lattice topped pie. Serve with vanilla ice cream or whipped cream.

Prepare mulberry sorbet

Puree mulberries with sugar syrup and lemon juice then freeze for a refreshing chilled dessert. Optional mix-ins: mint, ginger, chocolate, or vodka.

Dehydrate for mulberry chips

Spread washed mulberries on a dehydrator tray. Dehydrate 10-12 hours until completely dry and crispy. Enjoy as a healthy snack anytime.

Top cheesecake or chocolate mousse

Fresh mulberries make a tasty topping for creamy desserts. Spoon over slices of cheesecake, chocolate mousse, panna cotta, or rice pudding.

Mulberry recipes

To take advantage of the short mulberry season, try preserving your harvest by canning, freezing, or drying. Here are some recipe ideas:

Mulberry jam

  • 4 cups mulberries
  • 2 tablespoons lemon juice
  • 2 cups sugar

Rinse and crush mulberries. Cook with lemon juice and sugar over medium heat until thickened to jam consistency, about 10 minutes. Refrigerate up to 3 weeks or can using water bath method.

Mulberry fruit leather

  • 2 cups mulberry puree
  • 1/4 cup honey or sugar

Simmer mulberries briefly with sweetener. Spread puree 1/4 inch thick on dehydrator trays lined with parchment. Dehydrate 4-6 hours until pliable. Roll up fruit leathers and store in an airtight container.

Mulberry freezer bags

  • Mulberries

Gently wash mulberries and dry thoroughly. Spread berries in a single layer on a parchment lined baking sheet. Freeze solid then transfer to resealable freezer bags. Use straight from freezer in smoothies, oatmeal, or baking.

Mulberry vinegar

  • 1 cup mulberries
  • 2 cups white wine vinegar or apple cider vinegar

Wash and lightly mash mulberries. Combine mulberry mash and vinegar in a jar. Steep 3 weeks straining if desired. Use to make salad dressings and marinades.

Possible side effects

Mulberries contain sugars, so eating significant quantities may cause gastrointestinal discomfort. Otherwise, mulberries are not known to have any common side effects or drug interactions.

Some people may have pollen allergies to mulberry trees. In rare cases, someone with a mulberry allergy could react to eating the berries. Discontinue use if any discomfort occurs.

Conclusion

Mulberries are a nutritious and flavorsome fruit to enjoy when in season during the summer. Choose ripe, deep colored berries for the best flavor. Eat mulberries fresh or incorporate into both sweet and savory recipes. Preserve your mulberry harvest by freezing, dehydrating, or canning so you can delight in their taste all year long. With their many health benefits, unique taste, and versatility, fresh mulberries are a worthwhile addition to your diet.

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