Currants (Black, Red & White): Tart, Juicy Vitamin C Powerhouses

Currants are **small berries** (black, red, or white) that grow in clusters on *Ribes* shrubs. **Blackcurrants** are intensely aromatic and tannic; **redcurrants** are bright and tangy; **whitecurrants** are milder and sweeter. *(Note: “Zante currants” are dried grapes, not true currants.)*

- **Calories:** ~55–65 - **Carbs:** ~14–16 g (≈4–7 g fiber) - **Protein:** ~1–1.5 g - **Vitamin C:** high (up to 200% DV in blackcurrants) - Also provides **vitamin K**, **manganese**, and **anthocyanins** (especially blackcurrant)

- **Very high vitamin C** supports immunity and iron absorption - **Anthocyanins & polyphenols** offer antioxidant support - **Fiber** for digestive health - Low in calories; bright flavor reduces added sugar needed in recipes

- Naturally **tart**—may need sweetening in some recipes - Pigments can **stain** surfaces; handle carefully - Rarely, berry allergies occur - If watching vitamin K intake (e.g., with certain medications), note that currants contain some vitamin K

- **Sweet:** jams/jellies, **cordials & syrups**, muffins, pavlovas, cheesecakes - **Savory:** pan sauces for lamb/duck, salads with herbs and soft cheeses - **No-cook:** sprinkle over yogurt, oatmeal, or fruit salads - **Preserve the color:** cook gently; add acid (lemon) and avoid overcooking - **Freezing:** spread on a tray, freeze, then bag to keep berries separate

Currants bring vivid color, tangy brightness, and vitamin C to sweet and savory dishes—use fresh, cooked, or preserved.