At a Glance:
One cup raw blackberries
- Calories: 62
- Fat: 1 g
- Carbs: 13.8 g
- Protein: 2 g
- Sodium: 1 mg
Find them in season
There are more than 400 varieties of blackberries, which are a relative of the rose. Blackberries are typically in season late summer through the fall.
Nutritional notes
“Blackberries have vitamins C, A, E and K, manganese and they are high in fiber,” says Tina Shiver, a registered dietician and owner of Lighten Up, Inc. “They are also rich in antioxidants and packed with polyphenols, which help with the prevention of heart disease.”
How to choose
“You want to choose berries that are vibrantly colored and shiny,” explains Shiver. “They should be dark purple and plump, not dull-looking or wrinkled. That’s not a good sign.” Fresh blackberries can be stored in a sealed bag or container in the fridge for about five days. Don’t wash them until you are ready to use them.
How to prepare
Fresh blackberries are best eaten raw. “You can top them with a scoop of Greek yogurt, make a parfait or make a smoothie blended with other fruits to increase your antioxidant and nutrient intake,” says Shiver. You can also use them in jams, compotes, cobblers and other desserts.
Did you know?
Blackberry leaves and bark have been used to treat sore throats and mild inflammation of the gums.
- 2 c. flour
- 1 tbsp. sugar
- 6 tbsp. butter
- 3 tsp. baking powder
- ½ tsp. salt
- ¾ c. milk
- Dash of nutmeg
- 6 c. blackberries
- 1 c. sugar (or Splenda)
- ½ tsp. salt
- Mix together dough ingredients. Cut four tablespoons of butter with a pastry blender and mix in. Slowly stir ¾ cup of milk into the dough until dough holds together, but is still soft. Roll into a ½ inch thin sheet, brush with two tablespoons of butter. Mix filling ingredients. Sprinkle half of filling mixture over dough and roll up like a jelly roll. Place fold-side down in a greased pan. Place remaining filling mixture around the roll in the pan. Bake at 425 degrees for 30 minutes. Cut and serve.