Centegra Healthy Living Institute
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Bountiful Blackberries

With only 43 calories per cup and packed with 20% your daily need for dietary fiber and 35% your daily need for vitamin C, blackberries are a nutrition powerhouse!  Blackberries also contain the  phytochemical Anthocyanin which gives blackberries their rich color and also helps fight against cancer and age-related brain conditions, such as Alzheimer dementia.

How to use your blackberries:

  • Top them on cereal, yogurt, or cottage cheese
  • Blend them with milk, yogurt, ice, and other favorite fruits for a smoothie
  • Mix mashed banana, blackberries, and yogurt together, then place in muffin cups and freeze
  • Sneak a few into your next peanut butter sandwich

When choosing blackberries at the store or local grower, select berries that are shiny and not bruised or leaking.  They can be refrigerated for 3-6 days and wash them just prior to eating.

Interested in picking your own fresh blackberries?  Visit pickyourown.org to find a farm near you!

Blackberry Sauce

1 pint (2 cups) blackberries

½ cup balsamic vinegar

2 tsp maple syrup or honey

Combine all ingredients into a saucepan over medium heat and cook until berries begin to break down and sauce becomes smooth.  Top over grilled pork or chicken.


Meg Burnham, MS, RD, CSSD, LDN


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