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Blackberries

BLACKBERRIES

 

Just take a walk down the lane, along the train tracks or by a park and you will likely find blackberries at this time of year. The best ones are always too high to reach. That’s probably why they taste so good when you finally get them. Try using a wire coat hanger stretched out from top to bottom and use the hook end to snag a branch and draw it closer to your reach. When I find them in my garden I call them nasty brambles, however I love them everywhere else.

 

Nutritional Information

1/2 cup of blackberries provides you with

37 calories

9 grams of  carbohydrate

3.8 grams of fiber (which is a lot)

23 mg Calcium

141 mg potassium

15 mg vitamin C

 

They are also a great source of fluid so if you are on a hike and see some blackberries, stop to nibble on a few as they will hydrate you and give you a little energy boost. They are also a great excuse to take a break on a long run and catch your breath.

 

Health Benefits

Their health benefits are endless. As with other blue and purple fruits and vegetables such as grapes, blueberries, plums, beets, purple cabbage and purple asparagus, they contain 2 phytochemicals anthocyanins and pholyphenols which have antioxidant properties that will reduce your risk of cancer. Eating these fruit will also reduce your chances of getting urinary tract infections and may even improve your memory.

 

Delicious Uses for Blackberries

Blackberry crumble, pies, crisps, jams or jellies are a favorite. Add apples for the pectin to act as your thickening agent. Try blackberry and raspberry smoothies with yogurt, blackberry popsicles (watch the mess these can make), cooked blackberries as a topping for pancakes, yogurt or ice cream or add Dijon mustard and served with lamb or duck. Even pureed and served as a cold soup for dessert would be delicious. 

 

Bottom Line:

Get picking as the season for blackberries is short (late July and August). Pick extras and freeze them for the winter.

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