Saturday, July 4, 2015

Blackberries!

Blackberries! 

(credit: Jackie Garvin)

They're popping up all over the place now and so prices are kind to your wallet, plus they are so, so good for you. Did you know that blackberries are an excellent source of vitamin-C, which is a powerful antioxidant? Blackberries are low in calories, carbohydrates and have no fat, which makes them popular in low carb and low calorie diets. They also have good amounts of vitamin A, vitamin E, and vitamin K. Minerals like potassium, manganese, copper, and magnesium are in blackberries too. That's a lot of good stuff. 

Cobblers are a delicious Southern tradition, no doubt, but consider a healthier dessert like a Blackberry Crisp instead.  You may have heard this recipe this morning on The Tennessee Farm Table in WDVX...  You can listen any time on demand by accessing the show in the audio archives. (The Tennessee Farm Table airs every Saturday at 9 a.m. If you live in East Tennessee be sure to give it a listen... Host Amy Campbell features lots of great info on the people who grow, prepare, and preserve our regional foods.)  


Here’s what you’ll need:
About 5-6 cups of fresh blackberries, washed
Juice of 1/2 lemon
2 tablespoons honey
2 teaspoons cornstarch or arrowroot powder (use arrowroot powder if you have concerns about GMOs and can't locate GMO-free cornstarch)
2/3 cup brown sugar (you can use less depending on your desired sweetness)
about ¼ cup of cold butter, diced
¾  cup rolled oats
½   cup white whole wheat flour
1/2 cup chopped nuts, we like pecans
1 teaspoon cinnamon
Salt
(Use organic ingredients when possible)

Toss blackberries with lemon juice, honey and cornstarch/arrowroot powder and spread in a greased 8-or-9-inch pan.

Combine brown sugar, butter, rolled oats, flour, pecans, cinnamon, and a dash of salt in a food processor; pulse a few times.

Crumble over fruit and bake at 375 for 40 to 45 minutes.

This will keep in the fridge for a few days and also freezes really well.


Enjoy! 

Do you have a favorite healthy blackberry recipe?  I'd love to hear about it.  Please feel free to post in the comments! 

1 comment :

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