Health benefits of blackberries

Blackberries are a healthy, delicious and simple fruit that you can easily fit into your five-a-day diet. From smoothies to sundaes and everything in between, there’s so much to work with in your recipes. Not only that, but the added health benefits of blackberries makes them a must-have ingredient.

Nutritional benefits of blackberries

A single blackberry contains vitamins A, C, E and B, as well as several important nutrients including potassium, magnesium, and calcium.¹ Vitamin C has a number of benefits, which can help to heal wounds, regenerate skin, and reduce the length of the common cold.² In addition to this, blackberries are also known to be high in fibre which in turn helps reduce cholesterol, promote regular bowel movements, and nourish healthy gut bacteria.

How to include more blackberries in your diet

Low in carbohydrates and high in flavour, blackberries are considered a superfood that can help protect against heart disease, cancer, and diabetes.³ Around ten of them count towards your five-a-day, so finding a way to fit them into your diet shouldn’t be much of a challenge. Berries can be eaten fresh or used in cooking. You can buy them year-round in a supermarket, while you can also purchase frozen blackberries when they are out of season. In the UK, they’re commonly found from June until November.

Healthy recipes with blackberries

There are plenty of ways to use blackberries in your dishes, which can help add a bit of flavour to proceedings. Here are just a selection of healthy recipes you can make:

Apple and blackberry crumble

Enjoy a little slice of heaven with this tasty treat, which can be served with or without ice cream. This recipe is inspired by renowned chef Raymond Blanc, who spares no expenses when it comes to flavour. You can find the full recipe here. Prep: 10 mins | Cook: 25 mins | Difficulty: Easy | Serves: 4 Ingredients For the crumble topping

• 120g plain flour
• 60g caster sugar
• 60g unsalted butter at room temperature, cut into pieces

For the fruit compote

• 300g Braeburn apple
• 30g unsalted butter
• 30g demerara sugar
• 115g blackberries
• ¼ tsp ground cinnamon vanilla
• ice cream, to serve

Frozen blackberry yogurt

This dessert is simple to make, while it probably takes longer to eat it it’s that easy. Simply combine all the ingredients with some Greek yogurt and you’re set. You can find the full recipe here. Prep: 5 mins | Difficulty: Easy | Serves: 4 Ingredients

• 200g blackberries
• 40g golden caster sugar
• 300g Greek yogurt
• 50ml honey
• 100ml goat's milk

Blackberry bakewell squares

There’s nothing quite like a bakewell square, especially when they’re as delicious as these. Simple to make and packed full of flavour, you can have these for desert or a snack through the day. You can find the full recipe here. Prep: 30 mins | Cook: 50 mins | Difficulty: Easy | Serves: 16 Ingredients For the base

• 80g butter
• 150g digestive biscuits
• 200g blackberry jam, warmed
• 200g blackberries
• clotted cream, to serve

For the filling

• 250g butter, softened
• 100g golden caster sugar, plus extra for sprinkling
• 5 eggs, beaten
• 250g ground almonds
• 2 tbsp self-raising flour

Whether you have a sweet tooth or you’re looking to mix up your recipes, there’s plenty of ways you can include blackberries into your meal ideas. Have some fun and get creative the healthy way. Last updated: 10 June 2020 Sources 1 https://www.bbcgoodfood.com/howto/guide/health-benefits-blackberries 2 https://www.healthline.com/health/benefits-of-blackberries#health-benefits 3 https://www.verywellfit.com/blackberry-nutrition-facts-calories-and-health-benefits-4109221