Gooseberries: Versatile fruit of summer with a rich history and health benefits

Gooseberries are a symbol of summer, usually ripening in July. Depending on the variety, they take on different shapes (round or elongated) and colours (green, yellow, red, pink, or even purple).

One of the more interesting ideas for using gooseberries is to make jam. How do you make it?

All varieties of gooseberries stand out with their impressive nutritional values. They provide, among other things, a solid dose of vitamin C, one of the strongest natural antioxidants. Vitamin C strengthens the immune system and neutralizes the harmful effects of free radicals, which accelerate aging and increase the risk of cardiovascular diseases and cancer.

Gooseberries, especially the darker varieties, are a rich source of carotenoids, especially beta-carotene. Beta-carotene helps maintain efficient vision and protects against night blindness (vision disorders in darkness), cataracts, and macular degeneration (a common condition that makes daily activities like reading, writing, and recognizing faces or road signs difficult). It also filters harmful "blue light" that can damage eyesight.

These tasty fruits also contain many valuable minerals, primarily potassium, vital to our bodies. Potassium helps maintain water-electrolyte and acid-base balance, regulates blood pressure, supports heart and muscle function, and promotes healthy intestinal peristalsis. Gooseberries are also rich in phosphorus (which supports brain function), magnesium, iron, and iodine.

Juicy gooseberries are a rich source of pectins, soluble fibres that help lower "bad" LDL cholesterol, prevent constipation, and support the body in removing harmful toxins.

The high pectin, organic acid content, and relatively low caloric content (100 grams of these fruits provide only 18 calories) make gooseberries a good choice for those mindful of their figure or following weight-loss diets. These fruits effectively regulate and accelerate metabolism.

To make the jam, you need approximately 1 kilogram of red or pink gooseberries (not overly ripe). Wash them and remove the dry stalks. Transfer them to a wide saucepan, cover with 400 millilitres of water, and add the juice from half a lemon. Bring to a boil, then cook on low heat for 15 minutes until the fruits are soft and mushy.

After this time, add sugar (according to old recipes, it should be as much as the fruits, but it's worth limiting the sweetener a bit). Cook on low heat for 10 minutes, stirring often. When the sugar is completely dissolved, perform a jam density test: put a little on a cooled plate, let it cool, and swipe with a finger. If the mass is appropriately dense, a mark should remain. If it is too liquid, cook for another 5-10 minutes.

Put the hot jam into sterilized jars. Screw the lids on and place the jars upside down for a few minutes. After cooling, the jam is ready for consumption.