Did you know that blackberries are an excellent source of fiber and vitamin C? Just 1 cup has about 60 calories, 7 grams, or 1/3 the daily recommendation for fiber and half the daily recommendation for vitamin C.
The seeds inside the stone fruit (fruit cluster) help to increase the fiber content.
Blackberries are also a good source of vitamin K and are packed with antioxidants that help protect human cells from damage and prevent diseases like cancer.
Blackberries come from Louisiana. In addition to grocery stores, you can find them at farms, street stalls, and farmers markets from June to August. Some varieties produce blackberries from September to November.
When buying blackberries, look for berries that are firm, plump, shiny, and free from bruising or bleeding. A dull appearance or a soft juicy berry means it is old. Stains on the container indicate crushed or bruised fruit.
If you pick your own, harvest when the blackberries are completely black. They do not ripen after they have been picked.
Immediately cool blackberries by storing them in the refrigerator. Handle the berries gently to avoid bruising and place them in a shallow container to allow air to circulate and avoid crushing.
Chill blackberries for three to six days. Wash before use. To freeze blackberries, place the rinsed berries in a single layer on a baking sheet lined with kitchen paper and freeze for an hour. Place berries in a container with a lid and freeze for up to nine months.
Looking for new blackberry recipes? Try these blackberry balsamic chicken wraps
Chicken wraps with blackberry balsamic vinegar
4 whole grain tortillas
For the chicken:
1 pound thinly sliced chicken breast
¼ cup of balsamic vinegar
Salt and pepper to taste
For the blackberry sauce:
Twice a day we send you the biggest headlines of the day. Register today.
1 (10 ounce) bag of frozen blackberries
1 tablespoon of honey
Splash of lemon juice
Rocket or other type of salad
1. For the Chicken: Prepare a quick marinade by mixing the chicken with balsamic vinegar, salt and pepper and marinating in a sealed plastic bag or bowl for at least 15 minutes.
2. Grill the chicken for approx. 5-8 minutes per side, depending on the thickness, until the chicken is cooked through. Let the chicken cool, then cut into thin strips.
3. For the blackberry sauce: Preheat the oven to 400 degrees. Line a baking sheet with parchment paper and roast the blackberries for 15-18 minutes until the berries leak their juice. Remove from oven and allow to cool.
4. Mix the berries with honey and a splash of lemon juice in a food processor and stir until smooth. If you prefer to strain the seeds, you can do so through a fine sieve. Store covered in the refrigerator.
5. To prepare the wraps: Layer the chicken together with the rocket and avocado, drizzle with the prepared blackberry sauce and sprinkle with goat cheese. Keep refrigerated before serving.
Recipe source: www.beyondfrosting.com
References: LSU AgCenter Publication # 1553, www.fruitandveggies.org, www.food.unl.edu, extension.usu.edu, www.oregon-berries.com