With the end of summer comes blackberries, galore! To sell them other than by nibbling them, here are recipe ideas to take advantage of this summer red fruit.
Blackberries: an anti-aging concentrate
Its beautiful purplish black color leaves no doubt: the blackberry is very rich in anthocyanins, antioxidant pigments from the polyphenol family. “It was recently discovered that anthocyanins are prebiotics, that is to say that they modulate the activity of the microbiota and promote the production by intestinal bacteria of molecules beneficial to health”, explains dietician Véronique Liesse.
The blackberry contains other polyphenols, such as ellagic acid, which takes care of blood vessels and helps fight cardiovascular disease, and quercetin, which also has an anti-inflammatory effect. “It is also a source of vitamin C, the vitamin of tone and immunity”, underlines the specialist. All these antioxidants act in synergy and potentiate each other for optimal protection of our cells.
On the other hand, the blackberry makes “circulate” in the body. It is concentrated in water and acts as a diuretic, that is to say, it helps to urinate and stimulates the kidneys. It is also a source of fiber and facilitates intestinal transit.
The nutritional benefits of blackberries
The other assets of the blackberry are its low in sugar (2 times less than the average fruit) and its high fiber content that promote satiety. We therefore have every interest in putting it regularly on our menu: in a salad, cottage cheese, compote, muesli… “It even accompanies meat: finally added when cooking a duck breast or game, it is better than a butter sauce!”, says Véronique Liesse.
For dessert, avoid drowning it in sugar and rather combine it with naturally sweet fruits (pear, banana, etc.) to mask its slight acidity. Note: wild blackberries are more astringent than cultivated blackberries, which is a sign that they contain more antioxidants!
In what form to consume blackberries?
>> Fresh: from July to September, we enjoy the fresh, juicy and fragrant blackberries. Rather than transforming it into jam (too sweet), we sprinkle it on both sweet and savory plates: tartare, raw vegetables, verrines…
>> Frozen: in this form, the blackberry retains all of its health benefits. It is often mixed with other super-berries (blueberry, raspberry, blackcurrant, etc.). Less presentable than fresh, it slips into compotes, crumbles, smoothies…
>> Dried : antioxidants resist well to heat except vitamin C. blackberries Dried nuts and nuts are a healthy snack. Note, there are also blackberries freeze-dried (dehydrated by cold), with a surprisingly crunchy texture.
“I prefer the wild, which has more taste. As it is fragile, it must be consumed quickly. Otherwise, it freezes well” specifies our expert.
Simple ideas for every day
- Breakfast : in a bowl of cottage cheese covered with muesli, on a yogurt with honey, or mixed in a smoothie with milk and banana.
- In dish: some blackberries browned in the cooking juices of duck breast or scallops.
- In grout : mixed with sugar (allow 50 g for 150 g of blackberries), passed through a sieve to remove the grains then reduced over low heat to obtain a coulis.
- In a cake : mixed with apples in a crumble, in a clafoutis instead of cherries, in yogurt for a yogurt cake, on vanilla ice cream or chocolate mousse.
Read also :
- 9 recipes with currants
- 9 Blueberry Antioxidant Recipes
- Mulberries: the advantages of these superfruits
