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You are here: Home / Food / Blackberries in Season!

June 25, 2015

Blackberries in Season!

blackberries

Summer arrives and our dinner tables move outside; gardens and markets overflow with abundance; and baskets filled with zucchini, cucumbers, and summer squash appear at the workplace or on neighborhood porches with a sign that reads, Enjoy.

One such treasure of the summer season is blackberries.   Soon they will appear in farm markets and at pick your own sites.  Why should you consider eating more blackberries?

  • Blackberries are high in Vitamins C and K.
  • They also are high in antioxidants and fiber.

How should you purchase and care for blackberries?

  • Choose blackberries that are firm, plump and richly colored.
  • All berries should be dry with no signs of juice leaking out.
  • Avoid containers with stains on them.
  • Berries will not ripen after picking.
  • Remove any berries that appear over ripe.
  • Refrigerate up to 2 days.
  • Do not wash berries until just before serving.
  • Wash gently and drain well on paper towels.

Blackberries are delicious as snacks, over cereal or yogurt and blended into smoothies.  Use in salads, baked goods, frozen desserts, jams and vinaigrettes.  Blackberries actually pair well with apples, so you might want to try a new combination this summer.

For a fun outdoor activity, visit a local farm market to pick your own, or just purchase fresh local grown produce.  Try this delicious blackberry almond garden salad for dinner tonight 

Blackberry Almond Garden Salad

2 pounds mixed salad greens

1 cup mandarin oranges, drained

½ cup balsamic vinegar

2 tbsp. olive oil

2 tbsp. sugar

½ cup fresh blackberries

2 chicken breasts, grilled

Mix balsamic vinegar, olive oil, sugar together.  Pour over the blackberries, Refrigerate.  When ready to serve, pour the dressing mixture over the salad greens and add the grilled chicken breasts.  Add a crusty whole wheat roll for a delicious summer supper.

Source:  Edible

Written by:  Beth Stefura, M Ed, RD,LD, Ohio State University Extension, Mahoning County, Crossroads EERA, stefura.2@osu.edu

Reviewed by: Donna Green, BS, MA, Family and Consumer Sciences Educator, Ohio State University Extension, Erie County, Erie Basin EERA, green.308@osu.edu

 

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Categories: Food
Tags: antioxidants, children's nutrition, Family meals, farmers market, fiber, food, Fruits, health, healthy eating, healthy snacks, local producer, snacks, vitamin C, vitamin K, what's for dinner?

Avatar for Beth Stefura
Avatar for Beth Stefura

About Beth Stefura

Beth Stefura, Extension Educator, M.Ed., RD, LD., Ohio State University Extension, Mahoning County. Her specialization is nutrition, health and food safety. Her efforts focus on working with groups and communities to educate and empower people to create healthier lifestyles by increasing their knowledge of nutrition and food safety. Her interests include: local foods, farmers’ markets and community gardens.

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