Blackberries are a small but mighty food. Their high concentration of antioxidants can positively impact your health, athletic performance and disease risk. Plus, they taste great, especially during the summer when they're in season.
Anthocyanins, or flavonoids, give blackberries their dark color, but that’s not all they do. Flavonoids can also protect your brain from stress and reduce the risk of diseases like dementia and Alzheimer’s. Flavonoids can also help in the fight against different types of cancers.
Blackberries are high in fiber and may help to reduce intestinal inflammation. A high fiber diet can help prevent constipation and provide hemorrhoid relief. Get the most nutritional benefit from these berries by eating a handful of blackberries raw as a snack, or toss them in your cereal or a smoothie. If you’d like to get more creative in the kitchen, try this recipe for blackberry oat bran muffins.
- 1 1/2 cups all-purpose flour (spooned and leveled)
- 2/3 cup oat bran
- 2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon fine salt
- 6 tablespoons unsalted butter, room temperature
- 1/2 cup plus 1 tablespoon sugar
- 2 large eggs
- 2 teaspoons pure vanilla extract
- 1 cup buttermilk
- 1 1/2 cups chopped blackberries
- Preheat oven to 375 degrees. Line 12 standard muffin cups with paper liners. Whisk together flour, oat bran, baking powder, baking soda, cinnamon and salt.
- In a large bowl, using a mixer, beat butter and 1/2 cup sugar on high until light and fluffy, about 6 minutes. Beat in eggs and vanilla until combined. With mixer on low, add flour mixture in two additions, alternating with buttermilk, and beat until combined. Fold in blackberries.
- Divide batter among muffin cups and sprinkle with remaining 1 tablespoon sugar. Bake until a toothpick inserted in center of a muffin comes out with moist crumbs attached, 20 to 25 minutes, rotating pan halfway through. Let cool in pan on a wire rack 5 minutes, then transfer muffins to rack and let cool completely.
Check out other key ingredients for inspiration on new foods to add to your diet. If you'd like more information on building a healthy eating plan that's right for you, consult the expert dietitians at Goshen Health Nutrition Therapy.