by Sharon Quercioli
Blackberries are fun and beautiful fruits that can be found in many places around the world. There is research suggesting that people have been eating blackberries for thousands of years. I love blackberries. They are delish!
Did you know that there are over 375 different species of blackberries? Most of these varieties are the same: soft texture, with a sweet taste. They are often juicy and look similar to raspberries in every way except for flavor and color.
So what’s the big deal about these tiny little fruits? They are packed with health benefits and are so versatile that almost anyone can incorporate them into their diet.
The Healthiest Fruit?
When it comes to fruit, some are healthier than others. Since they come with natural sugars, it can be easy to overdo it when it comes to eating one or two servings of fruit in one sitting. The healthier fruits often come in berry form. Blueberries and blackberries, for example, are some of the healthiest fruits for you.
Vitamin C
You can get about half of the RBI for vitamin C in only one cup of blackberries. That’s about 35% per 100 grams of blackberries, if you like to weight your food. Vitamin C is an important antioxidant and can help with protecting your cells from free radical damage, strengthening your immune system, and can help with the synthesis of collagen.
Great Source of Fiber
Fiber is great for several reasons, with the main reason being that it keeps your digestive system on track. A side-benefit is that it also helps you stay full and feel satisfied for longer. It can also help regulate your blood sugar and can help you maintain a healthy level of cholesterol.
About 100 grams of blackberries contains around 14% of your RDI of fiber.
This is Your Brain on Blackberries
One study done on rats back in 2009 concluded that feeding them a regular diet of blackberries helped improve their motor skills and their cognitive functions, when compared to a control group (which didn’t consume any blackberries).
Adding Blackberries into Your Diet
When it comes to cooking with blackberries, my favorite thing to do with them is to not cook with them. I love to just use them as an accessory to my breakfast (like a purse). I will top my breakfast with them, no matter what my breakfast is. Sometimes that means that I wash a handful of blackberries and mix them into:
- My low-fat
- Greek yogurt
- My smoothie
- My pancake or waffle batter
- In a fruit cup
Sometimes, I just put a handful into a cup and pop them into my mouth like popcorn. They’re much healthier than the sugary options and are great when it comes to giving me a quick boost of energy.
Blackberry Breakfast Bars
When the weather is cold, I’m more likely to bake and want pastries. Unfortunately, most pastries that go in the oven require a ton of sugar. That’s one of the reasons why I have a tendency of reaching for this healthy blackberry breakfast bar recipe. Not only are they hearty, they’re also healthy and satisfy my sweet tooth, as well as my craving for comfort food when it’s cold in the morning.
I’m always looking for a quick breakfast since I’m always on the go. Having these breakfast bars handy in the fridge, helps with that as well.
What You’re Going to Need:
- Three fourths of a cup of blackberries
- A tablespoon chia seeds
- Three tablespoon maple syrup, pure
- A fifteen ounce can of cannellini (white kidney) beans, canned
- A half of a cup of unsweetened applesauce
- A fourth of a cup of coconut oil
- A cup of dry oats
- A teaspoon of baking soda
- A teaspoon of cinnamon
- A fourth of a teaspoon of salt
- A half of a cup of almonds, sliced
What You’re Going to Do with Those Things:
- For the blackberry jam:
- Squish a frozen package of blackberries with a fork, in a medium bowl. I like to use fresh berries.
- Stir in a tablespoon chia seeds and a tablespoon of the maple syrup (the rest of the syrup will be used later).
- Set this aside to congeal.
- Grease an 8 x 8 inch baking dish.
- Preheat the oven to 325* F.
- Rinse and drain a can of white beans (cannellini or great northern). Add them to a blender or large food processor.
- To the blender or food processor, also add: the rest of the maple syrup, applesauce, melted coconut oil (or butter), rolled oats, baking soda, cinnamon, and salt. Blend until it looks like batter.
- Add a half of a cup of almonds and blend until combined, or just mix in if you like or want the texture of almonds
- Pour 2/3 of the blender bean mixture into the prepared 8 x 8 inch pan. Spread it out evenly. You’ll want to save about a cup of batter. Set it aside.
- Pour the blackberry jam on top of the bean layer and carefully spread evenly.
- Drop small spoonfuls of the set aside bean batter on top, covering evenly. Not all the blackberry jam will be covered and that’s okay.
- If you want to, you can sprinkle some extra almonds or oats on top for texture.
- Bake for 30 minutes at 325* F.
- Let it cool to room temperature and then refrigerate overnight. Cut into nine squares and serve cold. You can keep the rest in the fridge for about a week and a half or so.
