Blackberries are a member of the rose family. Their thorny bushes are regarded as a noxious weed in Australia, but the luscious purple-black berries are a favourite for many. Blackberries have a sweet, slightly tart flavour and are delicious on their own, or used to make tarts, pies and jams. They’re available between December and March.
Look for deep-coloured blackberries, as these will have a more intense flavour. If using blackberries to make jam, you may want to try to find some slightly under-ripe berries, as these contain more pectin, which helps jam to set.
Blackberries should ideally be used as soon as possible after purchasing. Once home, remove from their punnet and transfer to a paper towel-lined plate. Cover with plastic wrap and store in the fridge until ready to eat or cook with.
Blackberries don’t require any preparation. If they have been in the fridge, remove 30 minutes before using as their flavour is best when they are at room temperature.
Quick ideas with BLACKBERRIES
1. For a fresh dessert, cut a sheet of puff pastry into 4 triangles. Brush with a little melted butter and sprinkle with brown sugar then bake until golden. Split each triangle through the centre and fill with mascarpone and blackberries.
2. For extra fruity flavour, gently fold blackberries through a sweet muffin mixture before baking. Mash a few blackberries and stir through softened butter then serve with cooked muffins.
3. For a quick crumble, toss blackberries through canned apple and spoon into a baking dish. Sprinkle with toasted muesli and bake until hot. Serve with ice-cream or natural yoghurt.
Blackberries are a good source of vitamin C. This vitamin is important in helping wounds to heal, and in maintaining healthy gums. Blackberries are also a good source of vitamin E. This vitamin helps to prevent oxygen damage to your body’s cells. As well, Blackberries are an excellent source of dietary fibre. Our bodies need fibre to help maintain a healthy digestive system.
| Quantity per serve (50g) | Quantity per 100g | |
| Energy | 287kJ | 230kJ |
| Protein | 1.5g | 1.7g |
| Fat, total | 0.4g | 0.3g |
| -saturated | 0.0g | 0.0g |
| Carbohydrate | 7.0g | 5.6g |
| -sugars | 5.6g | 4.5g |
| Sodium | 2mg | 2mg |
| Dietary fibre | 6.2g | 4.9g |
| Folate | 43mcg | 34mcg |
| Vitamin C | 19mg | 15mg |
| Potassium | 182mg | 145mg |
QUANTITIES STATED ABOVE ARE AVERAGES ONLY
PLEASE NOTE
This information may vary due to seasonal influences and varietal differences. This fact sheet is not a substitute for specific dietary advice.
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