Not only is
blackberry picking a great past time to try with the family, it’s a great
opportunity to get children interested in fruit, get some fresh air and save
some money! Try going to a local wood or site where you know they grow in the
wild, and pick the berries that have turned black, avoiding unripe green or red
ones. Blackberries also offer the following fantastic health benefits, whether
eaten fresh, or cooked.
Health benefits:
1.
Rich in
Vitamin C – being one of the few mammals that cannot produce their own source
of Vitamin C, it is essential to our diet. It helps protect cells and keep them
healthy. It is necessary for the maintenance of healthy connective tissue,
which gives support and structure for other tissues and organs. It can be
helpful towards boosting immunity, protecting eyes against UV rays, and
promoting healthy skin. With an average serving of strawberries providing more
than half your daily requirements, it is a great way to help stay on top this
summer.
2.
Very low in
sodium – making them suitable for those following a low sodium diet and with
those with high blood pressure
3.
Low in fat –
blackberries are rich in vitamins and minerals, providing many health benefits
and only contain 62 calories a cup
4.
Rich in anti-oxidants
– The dark blue colour ensures blackberries have one of the highest antioxidant
levels of all fruits. Antioxidants, well-known for lowering the risk of a number
of cancers, are a huge bonus, and also help lower blood pressure
5.
Rich in
tannins – The health benefits of tannins are still widely debated, however
there are claims that the high tannin content of blackberries provides a number
of benefits to reduce intestinal inflammation, alleviate hemorrhoids and soothe
the effects of diarrhea.
6.
Contains a
natural anti-inflammatory – Can be helpful after intense exercise to reduce inflammation
in the joints, and aid in mild cases of arthritis.
7.
Rich in
Vitamin K – Vitamin K aids in blood clotting and wound healing, and can aid in keeping strong and healthy bones.
8.
High in
fibre – adequate fibre intake can aid digestion and regular bowel movements, and
prevent against certain cancers.
Blackberries
are incredibly versatile, and can be made into Jam for long term storage, or
made into ready to cook or freeze pies and crumbles that can be brought out at
any time and cooked from frozen to create great desserts. My favourite is
blackberry and apple crumble, this recipe is one taken from the ‘Frozen Cookery
Book’ and modified slightly to taste.
·
3 large apples (sharp tasting not sweet)
·
8oz of blackberries
·
5oz of caster sugar
·
1 pinch of cinnamon
·
4oz of diced unsalted butter
·
8oz plain flour
·
6 ½ oz caster sugar
1. Preheat
oven to 200°C, gas mark 6.
2. Peel,
core and slice the apples to the thickness of about a fifty pence coin,
sprinkle the cinnamon on the sliced apples.
3. Layer
the apples and blackberries in your oven-proof dish alternatively sprinkling the
5oz of caster sugar equally amon the layers.
4. Next
take your softened diced butter and flour and rub together using your
fingertips until it resembles fine breadcrumbs. Add in the sugar mixing it
together softly making your topping - you can add in oats, nuts and seeds if you like here.
5. Add
the topping ontop of the fruit and press down with the back of a cold, dry
metal spoon.
6. Pop
the crumble in the oven for 45 minutes on the middle shelf. If the top browns
too quickly, pop some tin foil over the top to prevent it from burning. When you
take it out, the topping should be crisps and slightly crumbly and the cooked
fruit should be seeping through at the sides.
7.
Serve with custard or ice cream! This is a great
recipe to make with your kids, and can be frozen before cooking and cooked at a
later date from frozen.
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