Summer Ingredient Essentials: Blackberries

Did you know that blackberries aren’t actually berries? They are aggregate fruits, meaning they are a cluster of fruits that are connected to a single core, which contributes to their incredible nutritional value. One cup of raw blackberries clocks in at 8 grams of fiber, 2 grams of protein and half of your daily value of Vitamin C, all for a total of 62 calories!

That deep coloring indicates the blackberry is an antioxidant powerhouse, aiding blood circulation, and with the additional Vitamin A punch, helps strengthen the immune system and protect the body against free radicals. And if that isn’t enough for you, they are absolutely delicious. What more could you ask for?

How do I pick the best blackberries?

It’s important to pick the best blackberries you can to reap all of the health benefits. Whether you buy them at the store or pick them at a farm, ensure that your berries are firm, plump and full. Ripe blackberries have a matte, dull color, and are uniform in color which means no little red or white spots. Blackberries don’t ripen once picked, so choose carefully.

If you are picking blackberries from the vine, take care to reach into the naturally occurring gaps in the bush as some varieties are thorny. When picking the fruit ensure you lightly tug, not pull or squeeze. If your hands are covered in berry juice you’ve been pulling too hard or chose berries that weren’t ripe yet. It’s a little bit of work for a big, juicy, blackberry reward.

What can I make with blackberries?

From jams and pies and crisps to cobblers, grilled cheese, salads and gratins, you can throw them into anything. Their balance of tart and sweet is one that lends itself well to both sweet and savory dishes. Whether you use your oven, your stove top or snack on them raw, blackberries are always delicious.

Preparation is quite simple. First, go through your blackberries and toss any that are juicing, bruised, so soft they are breaking apart, and those that are moldy. Those that remain require only a simple rinse, drain and pat dry. Like most berries, blackberries should not be washed until right before consumption/use in a recipe.

And storage? Fresh, raw blackberries will remain fresh in the fridge for two or three days unwashed. Washed blackberries can keep for ten to twelve months in the freezer if stored in a freezer bag with all excess air removed. Frozen or fresh, these little berries, with their irresistible flavor and ability to make anything they are thrown into that much more delicious, never last long. Enjoy them while you can!

Recipes to try include: Blackberry Rum Pie, Triple Berry Smoothie and Tequila Berry Sorbet. And click here for a bonus video and a special dairy free, detox blackberry and goji berry smoothie!