• Comparing the same weight of each fruit, fresh black currants weigh out on top in vitamin C. One 1/2 cup (125 mL) serving of black currants contributes 100 mg of vitamin C, as compared to fresh strawberries with 41 mg, fresh raspberries with 15 mg, and fresh blackberries with 15 mg.

• This feast of summer fruits is particularly healthful. It's rich in dietary fibre and vitamin C. Passion fruit adds vitamin A, which is essential for healthy skin and good vision; it also contains beta carotene, which is an important antioxidant.

In a large serving bowl, combine the strawberries, raspberries, blackberries, blueberries, red currants and black currants.

Cut each passion fruit in half. Holding a strainer over the bowl of berries, spoon the passion fruit and seeds into the strainer. Press the flesh and seeds with the back of a spoon to squeeze all of the juice through the strainer onto the berries. Reserve a few of the seeds left in the strainer and discard the rest.

Add the sugar and lime juice to the berries. Gently toss. Sprinkle with the reserved passion-fruit seeds. Serve the salad immediately or cover and chill briefly.

Preparation time 10 minutes; serves 6

Variations:
• Instead of passion-fruit juice, add 3 tbsp (45 mL) crème de cassis. Chill the salad until ready to serve.

• Berry salad with fresh peach sauce: Omit the passion fruit. Peel, pit and purée 2 large, ripe peaches. Sweeten with 2 tbsp (25 mL) sugar, 1 tbsp (15 mL) fresh lemon juice, and 1/2 tsp (2 mL) pure vanilla extract. Drizzle with 1 tbsp (15 mL) peach brandy, if you wish.

• Fresh berry sundae: Scoop 1/2 cup (125 mL) low-fat vanilla frozen yogurt onto 6 dessert plates and spoon the berries over the top. Sprinkle with a few toasted almonds, if desired.

Each serving provides: calories 89, calories from fat 9, fat 1 g, saturated fat 0 g, cholesterol 0 mg, carbohydrate 22 g, fibre 6 g, sugars 15 g, protein 1 g.

Choices per serving: Carbohydrate 1