When it comes to berries most people think of strawberries or blueberries, those are the most popular ones at the grocery store. Sometimes you'll get people who buy and enjoy raspberries. Yet there's another berry that is equally delicious and wonderful, yet it tends to be overlooked. Blackberries.
I believe blackberries are one of Mother Nature's tastiest treats. Plus these beautiful dark berries are filled with flavor and nutrients. I'm fortunate enough to be able to grow thornless blackberries in my garden and the few weeks when we have fresh plump juicy blackberries are just fabulous.
Where Do Blackberries Grow?
Blackberry bushes can be found all over North America, but they particularly love the eastern parts and the Pacific coast. If you live near these areas, you might have spotted their thorny bushes covered in dark, juicy berries. If you're adventurous enough you may even wade in among the thorns to pick and devour these delicious wild berries.
Rather than tangling with the wild varieties, it is possible to grow your own blackberries (as long as you live in agricultural zones 5-9). If you're going to grow your own I do recommend getting the thornless variety. After all, why deal with the thorns if you don't have to? If possible find out when the garden sale from your agricultural extension service is and you'll be sure to get varieties that do especially well where you live.
Nutritional Powerhouse
Blackberries are not just delicious; they are also incredibly healthy. A single cup of raw blackberries has 30.2 milligrams of vitamin C, which is about half of the daily amount you need! Vitamin C is important for keeping your immune system strong and your skin healthy.
These berries are also loaded with antioxidants, which help protect your body from damage caused by free radicals. These antioxidants are also beneficial for brain health.
Because of their health benefits, blackberries are considered a very healthy fruit and can often be referred to as a "superfood."
Quick and Easy Blackberry Recipes
Of course, there's nothing wrong with eating blackberries by the handful, especially when they're fresh from the vine and sun-ripened. But whether you're growing them, or if you're buying them at the grocery store, blackberries are a treat, especially in these quick and easy recipes:
Blackberry Smoothie
- 1 cup of blackberries
- 1/2 banana
- 1/2 cup of greens
- 1/2 cup of Greek yogurt
- 1/2 cup of liquid - milk, almond milk, coconut milk, etc
- Blend together until smooth. Enjoy!
Blackberry Salad
- 2 cups of mixed greens
- 1 cup of blackberries
- ¼ cup of feta cheese
- ¼ cup of walnuts
- Drizzle with balsamic vinaigrette and toss everything together for a fresh and summery salad.
Blackberry-Apple Pops
- 2 cups of blackberries
- 1 cup of organic apple juice
- 2 tablespoons of honey
- Blend the blackberries, apple juice, and honey until smooth.
- Strain the seeds from the mixture using a colander or cheesecloth
- Pour the mixture into popsicle molds.
- Insert sticks and freeze for at least 4 hours, or until solid.
- Enjoy a refreshing treat on a hot day!
Blackberry Yogurt Parfait
- 1 cup of Greek yogurt
- ½ cup of blackberries
- ¼ cup of granola
- Layer yogurt, blackberries, and granola in a glass or bowl for a quick and healthy breakfast or snack.
Refrigerator Blackberry Jam
- 4 cups of blackberries
- 2 cups of sugar
- 1 tablespoon of lemon juice
- Cook the ingredients in a pot over medium heat, stirring often, until thickened
- Remove from heat, strain if desired
- Pour into jars and let cool
- Store in the refrigerator 2-3 weeks
Remember, blackberries are not only delicious, they're also versatile in the kitchen, and are packed with ealth benefits. I encourage you to get or grow your own and enjoy these beautiful, tasty berries.
[expand title="Sources"]
Martins, Mariana S., et al. “Blackberries and Mulberries: Berries with Significant Health-Promoting Properties.” MDPI, Multidisciplinary Digital Publishing Institute, 27 July 2023, www.mdpi.com/1422-0067/24/15/12024. Accessed 29 June 2024.
Barbie Cervoni MS, RD. “Blackberry Nutrition Facts and Health Benefits.” Verywell Fit, 20 May 2024, www.verywellfit.com/blackberry-nutrition-facts-calories-and-health-benefits-4109221. Accessed 29 June 2024.
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