Berries are rich in vitamins, minerals, fiber, prebiotics, and antioxidants, offering more antioxidants per calorie than any other fruit. Antioxidants are essential for fighting free radicals, which contribute to aging, cancer, and inflammation. Eating clean, including organic produce when possible, helps reduce free radicals.

One way to decrease free radicals in the body is to eat as clean as possible. Every year the US Department of Agriculture tests more than 6,900 kinds of produce for pesticide residue and about ¾ of the samples are found to have pesticide residue on them. There are 146 different pesticides that can be found on fruit and vegetables, according to the Environmental Working Group (EWG.org) and sometimes washing and peeling doesn’t even remove the pesticide. The USDA claims that every chemical used on the crops has been evaluated and none pose a threat. But many scientists disagree. Here are just 3 of the pesticides used on our produce: Carbendazim: a fungicide that damages the male reproductive system and is banned by the European Union, Bifenthrin: an insecticide that California has designated as “possible human carcinogen”, and Malathion: a “probable carcinogen” that is toxic to the nervous system.

The EWG puts out a list every year of tested produce called the Dirty Dozen and Clean Fifteen. You can access this list by going to their website, EWG.org. This is a great guide to know what you should buy organic. Organic is pricey, I get it! What I encourage my clients to do is use the Good, Better, Best principle. It is good to eat berries (even if they are not organic), it is better to eat berries from a Farmer’s Market or from local farmers where you can get information about their growing practices and fruit is picked closer to ripeness, and it is best to eat organic berries. In other words, it is better to buy non-organic and eat berries than to not include them in your diet. I find that buying frozen organic berries from Costco, BJ’s or Trader Joes is an economical way to buy them.

Frozen berries are better for you than fresh as they have high levels of nutrients because they are picked ripe and frozen right away. Fresh fruit is often picked too soon, transported long distances, and stored.

Mixed Berry Gluten-Free Shortcake Recipe

Fruit: 2 pints sliced berries, 2 Tbsp coconut sugar, and 2 tsp lemon juice

Cake:2 ½ cups gluten-free flour, 2 ½ tsp baking powder, ½ cup cornmeal, ⅔ cup coconut sugar (plus ⅓ cup for topping), 1 tsp sea salt, 1 ½ cups heavy cream, 4 tsp lemon zest, 4 tsp orange zest, and ¼ cup melted butter.

Preheat oven to 350°F and butter a baking sheet.

Toss berries with sugar and lemon juice; refrigerate for 30 minutes.

Mix flour, baking powder, cornmeal, sugar, and salt. Stir in cream and zests until combined.

Form dough into a ball, knead lightly, and divide into 8 portions. Roll into balls, dip in butter and sugar, and place on baking sheet.

Bake for 20-25 minutes until lightly browned. Cool on wire rack. Slice, top with berries and whipped cream!

Dawn Mills

Dawn is an AFMC (Applied Functional Medicine Certified) Practitioner (https://afmccertification.com/)

She resides in Virginia and enjoys spending time with her 4 grown children and 13 grandchildren. Personal health challenges started her on a journey that led her to this field of study and ultimately coaching other people in addressing their own health challenges.  She applies the principles of Functional Medicine, finding the root cause of a disease dynamic, to her coaching, educating her clients and helping them make the lifestyle changes necessary for  addressing issues such as autoimmune disease, insulin resistance, hormone imbalance, gut health, and infertility. 

Dawn provides one-on-one coaching, coaching groups and classes.

Feel free to reach out with questions –  [email protected]