Eat More Blackberries

Memories of a sweltering summer day sweetened by a supple and tart little fruit growing dark and wild along the banks of an enormous fish-filled pond. That’s the picture my mind conjures when nibbling delicious blackberries, freshest in the summertime and waiting in patches to be plucked and enjoyed.

Blackberries are one of the easiest fruits to grow if you have a nice sunny spot in your backyard. And with all the pesticides on fruits and vegetables these days and the high price of produce in general, maybe it’s time to consider growing your own blackberry bramble if you feel inclined.

Blackberries are packed with vital nutrients. They provide an excellent source of vitamin C, known to aid in everything from heart health to cancer prevention. They also have plenty of fiber, which is a must for proper nutrition and digestion.

In addition, blackberries have one of the highest levels of anthocyanin, a powerful antioxidant that is purported to help the body fight aging and improve vision. Blackberries are also a good low fat source of vitamin E, which helps fight against infection.

Blackberry season is May to August. Below are some creative and low-fat ways to incorporate blackberries into your food choices this summer. Happy cooking!

Healthful Ways to Eat Blackberries
After scouring the Internet for delicious and healthful ways you can add blackberries to your diet, I realized too many people want to make belt-busting desserts out of them. It makes sense, of course, when you think of blackberry tarts, pies, cobblers, and such. But we don’t want that, right?

Here are some ideas you might never have thought possible that won’t spike your insulin levels and won’t pack on the pounds. If you need help making some of these recipes, a simple Google search should do the trick. Here goes!

Blackberry Power Smoothie – Just add ice, a scoop of glutamine, some fat-free vanilla or blackberry yogurt, a Tbs of almond butter, a splash of Apple Cider Vinegar, a cup of blackberries, and a scoop of MaxPro Elite Vanilla Ice Cream protein powder.

Blackberry Vinegar – Makes for a great marinade for chicken, quail or Cornish hens.

Blackberry Jam – Made with natural honey, pectin and lemon juice, this is a better alternative.

Blackberry Walnut Muesli – This hearty breakfast will keep you pumped full of energy all day.

Mixed Berry Salad – Toss blackberries, raspberries, strawberries and blueberries in a bowl with some fresh mint, lime juice and fat free lemon or key lime yogurt and mix it all together.

Chilled Blackberry Soup with Sweet Corn, Mozzarella and Ricotta – This recipe idea is making my mouth water! 

Fruit Salsa – Chop up some apples, blackberries, strawberries and kiwis and mix in some honey, cayenne pepper, habanero hot sauce and lime juice for a zesty accompaniment to baked corn chips.

Fresh Oregano and Blackberry Green Beans – Talk about a taste sensation. Wow your family with this delightfully healthy side dish. 

Blackberry BBQ Sauce − Goes great with pork or beef!

Moroccan Blackberry Chicken − Throw a dinner party and impress your friends with this unique and flavorful gourmet entree.

By LaRue Gillespie


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