Cold Season Arsenal: Haskap Berry Bars
Ever heard of haskap berries? If not, you're in for a delightful discovery! These small, blue-purple berries might be a lesser-known superfood, but they pack a powerful nutritional punch. Whether you're trying to boost your immune system, fight off cold and flu symptoms, or simply add a delicious twist to your recipes, haskap berries are the answer. And they are local in the Greater Edmonton Area.
What Are Haskap Berries?
Haskap berries (also known as honeyberries) come from a flowering shrub that thrives in cool climates, particularly in Japan, Russia, and parts of Canada. These little berries resemble elongated blueberries, but their flavor profile is a mix of sweet and tangy, almost like a combination of raspberry, blueberry, and blackcurrant.
Beyond their unique taste, haskap berries have an impressive nutrient profile, making them a superfood worth incorporating into your diet.
We were so excited this year to be able to head out to Rosy Farms just north of Edmonton to experience a Haskap U-Pick. When we got there the kiddos were pumped to get their berry picking game on. It wasn’t long before we were stained with haskap juice and ready to enjoy some haskap ice-cream at their little hut.
Vitamin C Powerhouse: Immune Support at Its Best
Did you know that haskap berries are rich in vitamin C? In fact, they contain more vitamin C than oranges! This vital nutrient plays a key role in strengthening your immune system, which is especially helpful during cold and flu season.
Vitamin C helps to stimulate the production of white blood cells, which are essential for fighting off infections. It also acts as an antioxidant, protecting your body from harmful free radicals and inflammation. During colder months, when you're more likely to come down with a cold or the flu, boosting your vitamin C intake with foods like haskap berries can help you stay healthy and recover more quickly.
Antioxidants: Your Defense Against Free Radicals
Speaking of antioxidants, haskap berries are loaded with them! They contain higher levels of antioxidants than most berries, even surpassing popular choices like blueberries. Antioxidants help neutralize free radicals in the body, which can damage cells and contribute to aging, inflammation, and chronic diseases.
The antioxidant content in haskap berries can also help reduce inflammation in the body, which is linked to many health issues, including heart disease and immune dysfunction. By including antioxidant-rich foods like haskap berries in your diet, you’ll help your body combat oxidative stress and stay healthier in the long run.
Cold & Flu Season: Haskap Berries to the Rescue
So why are haskap berries the ultimate superfood during cold and flu season? It's simple: their high vitamin C content and antioxidants work together to give your immune system a much-needed boost. They help reduce the duration and severity of colds and protect you from infections. Plus, they’re locally grown, which means we are supporting real, local farmers continuing growing delicious nutrient-dense food close to home.
Haskap berries generally have more water content than a blueberry…they are juuuuicy. So if you are substituting in baking recipes, you may need to experiment with them a few times first.
Two ways my family has been enjoying these berries are in smoothies (get our Mango Tango Haskap Smoothie recipe here) and in these delicious Haskap Berry Bars.
Haskap Berry Bars Recipe
Ingredients:
2 cups fresh or frozen haskap berries
1 cup rolled oats
1 cup whole wheat flour
½ cup brown sugar (or coconut sugar for a healthier option)
1/2 cup unsalted butter, melted
1/4 cup honey or maple syrup
1 tsp vanilla extract
1 tsp baking powder
1/4 tsp salt
1 tbsp lemon juice (optional)
Directions:
Prepare the Oven: Preheat your oven to 350°F (175°C) and line an 8x8-inch baking dish with parchment paper.
Make the Crumble: In a mixing bowl, combine the oats, flour, brown sugar, baking powder, and salt. Add the melted butter and vanilla extract, stirring until the mixture forms a crumbly dough.
Create the Crust: Press about 2/3 of the crumble mixture into the bottom of the prepared baking dish to form a solid base.
Prepare the Haskap Filling: In a separate bowl, mix the haskap berries with honey (or maple syrup) and lemon juice (if using). Spread this mixture evenly over the crust.
Top it Off: Sprinkle the remaining crumble mixture over the berry filling, creating a crunchy topping.
Bake: Bake for 30-35 minutes, or until the top is golden and the berry mixture is bubbling.
Cool and Enjoy: Allow the bars to cool before cutting them into squares. Serve them as a snack, dessert, or even a breakfast treat!
Why You'll Love These Haskap Berry Bars
These bars are not only bursting with flavour, but they’re also packed with the health benefits of haskap berries. The natural sweetness of the berries pairs perfectly with the crumbly oat topping, and you get a dose of vitamin C and antioxidants with every bite. They’re the perfect snack to have on hand during cold and flu season, helping you stay healthy while satisfying your sweet tooth.
In Conclusion: A Superfood Worth Savoring
Haskap berries may not be as well-known as other fruits, but their health benefits are undeniable. From boosting your immune system with vitamin C to fighting off free radicals with antioxidants, these berries are a fantastic addition to any diet. So, whether you're enjoying them fresh, frozen, or baked into delicious treats like these Haskap Berry Bars, you can feel good about the nutrients you're feeding your family.
Haskap Berry Bars
Ingredients
Instructions
- Preheat your oven to 350°F (175°C) and line an 8x8-inch baking dish with parchment paper.
- In a mixing bowl, combine the oats, flour, brown sugar, baking powder, and salt. Add the melted butter and vanilla extract, stirring until the mixture forms a crumbly dough.
- Press about 2/3 of the crumble mixture into the bottom of the prepared baking dish to form a solid base.
- In a separate bowl, mix the haskap berries with honey (or maple syrup) and lemon juice (if using). Spread this mixture evenly over the crust.
- Sprinkle the remaining crumble mixture over the berry filling, creating a crunchy topping.
- Bake for 30-35 minutes, or until the top is golden and the berry mixture is bubbling.
- Allow the bars to cool before cutting them into squares. Serve them as a snack, dessert, or even a breakfast treat!
Notes
Storing: You can store totally cooled bars in an airtight container for up to a week. Don’t store at room temperature as they’ll become soft.
Freezing: You can freeze totally cooled bars for up to 3 months in an airtight container and thaw overnight in the fridge.
Nutrition Facts
Calories
146.28Fat
6.39 gSat. Fat
3.74 gCarbs
21.49 gFiber
1.83 gNet carbs
19.66 gSugar
11.46 gProtein
1.81 gSodium
70.64 mgCholesterol
15.25 mg