Are you familiar with blueberries and their health benefits? Most people are. But you may be surprised to learn about the even better health benefits of the blueberry’s cousin.
What Are Chokeberries?
Chokeberries, or Aronia berries, are native to North America and have long been revered by Native American tribes for medicinal use (check out this informative article from Yale Nature Walk). Chokeberries grow on cold-hardy shrubs that withstand extreme climate conditions. Chokeberries can be enjoyed raw or made into delicious desserts and savory recipes (check our featured recipes below).Health Benefits of Chokeberries
- Cancer-fighting properties: Researchers are discovering that Aronia extracts may aid in slowing cancer cell growth and progression.
- Improved insulin sensitivity: Early research suggests that Aronia berries improve insulin sensitivity, offering exciting potential for managing diabetes.
- Enhanced liver function: Recent studies demonstrate how Aronia fruit juice may help ease symptoms and boost liver health.
- Nutritional powerhouse: Aronia berries are packed with anthocyanin pigments.
Where to Find Chokeberries
You may find chokeberries in your favorite health food stores, such as Whole Foods. Search frozen or bulk dried forms; alternatively, check with local farmers markets.Recipes
Add chokeberries to your diet easily by blending them into smoothies and shakes, or use them in flavorful, healthful tea recipes such as this one from Edible Wild Food. If you’re looking for something really different, check out these recipes that we scoured from the web.
Wojapi Sauce
Check out this Native American-inspired recipe from The Gingered Whisk.- 4 cups chokeberries
- 1/2 cup water
- Place berries in a saucepan with water and simmer, stirring occasionally, until the berries break down into a thick sauce.
- Taste the sauce and adjust as necessary using natural sweeteners such as maple syrup or honey.
Aronia Cheesecake Popsicles
This tasty treat is brought to you by Superberries.com.
- 2 cups Superberries frozen Aronia berries
- 2 cups authentic unsweetened Greek yogurt
- 6–8 tablespoons honey
- 1 teaspoon vanilla extract
- juice of 1 small lemon
- Place all ingredients into a blender. Blend until smooth, stopping to scrape down the sides of the container as needed.
- Add chopped or crushed berries to the bottom of small disposable cups or your favorite freezer pop molds. Add the yogurt–Aronia berry mixture on top.
- Place cups onto a freezer-safe dish and freeze for 30 minutes, add popsicle sticks, and freeze for an additional 3 to 4 hours or until firm.
Aronia Berry Salsa
A delicious recipe from Superberries.com.- 1 1/2 cups Superberries frozen Aronia berries
- 1 medium red onion
- 3 jalapenos
- 4 cups Roma tomatoes
- 1 14-ounce can whole corn
- 1 14-ounce can black beans
- 4 limes
- 1 teaspoon salt
- Finely chop the onion and place it in a small glass bowl. Sprinkle with salt and squeeze the juice of one lime over the top. Mix and let sit while preparing the rest of the ingredients.
- Drain the corn and black beans. Put into a large bowl.
- Wash Aronia berries and add to the corn and black beans.
- Finely chop tomatoes and jalapenos, removing the seeds of each. (If you like jalapenos, add one or two more; for more of a kick, add one habanero pepper with the seeds removed.) Do not touch your face after chopping the peppers without first washing your hands. Put into a large bowl with Aronia berries and black beans. Squeeze the juice from the remaining limes onto the ingredients and mix.
- After mixing the ingredients together, add the onions and mix once again. Let chill for 1 hour before serving.
◇ References
Ren Y, Frank T, Meyer G, Lei J, Grebenc JR, Slaughter R, Gao YG, Kinghorn AD. Potential Benefits of Black Chokeberry (Aronia melanocarpa) Fruits and Their Constituents in Improving Human Health. Molecules. 2022 Nov 13;27(22):7823. doi: 10.3390/molecules27227823. PMID: 36431924; PMCID: PMC9696386.Olechno E, Puścion-Jakubik A, Zujko ME. Chokeberry (A. melanocarpa (Michx.) Elliott)-A Natural Product for Metabolic Disorders? Nutrients. 2022 Jun 28;14(13):2688. doi: 10.3390/nu14132688. PMID: 35807867; PMCID: PMC9268775.
Wei J, Yu W, Hao R, Fan J, Gao J. Anthocyanins from Aronia melanocarpa Induce Apoptosis in Caco-2 Cells through Wnt/β-Catenin Signaling Pathway. Chem Biodivers. 2020 Nov;17(11):e2000654. doi: 10.1002/cbdv.202000654. Epub 2020 Nov 6. PMID: 33016000.
Taheri R, Connolly BA, Brand MH, Bolling BW. Underutilized chokeberry (Aronia melanocarpa, Aronia arbutifolia, Aronia prunifolia) accessions are rich sources of anthocyanins, flavonoids, hydroxycinnamic acids, and proanthocyanidins. J Agric Food Chem. 2013 Sep 11;61(36):8581-8. doi: 10.1021/jf402449q. Epub 2013 Aug 26. PMID: 23941506.
Olas B, Wachowicz B, Nowak P, Kedzierska M, Tomczak A, Stochmal A, Oleszek W, Jeziorski A, Pariekarski J. Studies on antioxidant properties of polyphenol-rich extract from berries of Aronia melanocarpa in blood platelets. J Physiol Pharmacol. 2008 Dec;59(4):823-35. PMID: 19212014.
Khoo HE, Azlan A, Tang ST, Lim SM. Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits. Food Nutr Res. 2017 Aug 13;61(1):1361779. doi: 10.1080/16546628.2017.1361779. PMID: 28970777; PMCID: PMC5613902.
