Lower profile than apples and oranges, there is a blackberry nutrition powerhouse going on under those luscious, dark skins!
Nutritional health benefits of blackberries
Like most berries, blackberries are full of antioxidants and dietary fibre. Loads of vitamin C should also help to keep the doctor away! You’ll get 35% of the recommended daily amount of vitamin C from 100g of brambles, plus helpful quantities of vitamins A, E and K and beta carotene, lutein and zea-xanthin. Along with all those antioxidants are the minerals copper, magnesium, manganese and potassium In fact if you eat enough blackberries, you could possibly live forever…
Blackberries are great for weight loss too at just 43 calories per 100g, while plenty of soluble and insoluble fibre will help to keep you feeling full and blood sugar levels stable.
There’s also a very scientific list of phytochemicals available in the humble blackberry – do you know what anthocyanins, quercetin, ellagic acid, pelargonidins and kaempferol can do for you? Well apparently they can help to protect you against inflammation, cancer and neurological diseases.
Using the health benefits of blackberries in food
Like any fruit, the health benefits of blackberries are at their best when they are fresh. However if you don’t have a handy hedgerow available to pick them from, there are plenty of other ways to access blackberry nutrition. At this time of year comfort food is making its way back onto our tables, in the form of crumbles. This is one of the most delicious but also one of the most indulgent way to use blackberries and we think there are plenty of equally tasty but far more virtuous options to choose from. How about using blackberries to brighten up cabbage in a savoury recipe?
- 1 tablespoon butter
- 1 red onion, sliced
- 1 small red cabbage, cored and sliced into thin strips
- 5 tablespoons Balsamic vinegar
- 3 tablespoons soft light brown sugar
- 1 teaspoon mixed spices
- 1 tablespoon redcurrant jelly
- 175g fresh blackberries
Gently cook the onion in the butter until it softens – about ten minutes, then stir in the cabbage, sugar, vinegar, spices and half of the redcurrant jelly plus 100ml of water. Season and bring to the boil, then reduce the heat, cover with a lid and allow to simmer for about 40 minutes. Add the blackberries to the pan and leave uncovered as it continues to cook for another 5-10 minutes – enough time for the blackberries to break down a little. Serve with game and mashed potato.