June Super Food- Blackberries

For the month of June, we will be focusing on Blackberries:

  • Blackberries are a great nutrient packed food that is in season in June in the state of Maryland. It’s packed full of dietary fiber, Vitamin c and vitamin K. They contain both soluble and insoluble fiber and can help regulate bowels with a healthy diet.
  • Nutrition Facts per ½ cup are 43 calories, 9 grams carbohydrate, 1 gram of protein, and 5 grams of fiber. Per ½ cup contains ~25% of your Daily Value of vitamin C requirements.
  • If the taste of blackberries is a bit over powering for you, try also eating them in a fruit salad combined with other powerhouse berries such as blueberries, strawberry and raspberries. In order to make your berries last longer and for easy preparation, in a large pan mix the water and vinegar. Gently add the berries and gently remove them to a colander to drain. Repeat this washing and draining.

Recipes

Blackberry Banana Smoothie

IngredientsJune Super Food Blackberry Banana Smoothie

  • 1 Cup chilled blackberries
  • 1 banana peeled
  • ½ cup Greek Yogurt
  • 2 teaspoon honey

Directions

  1. Combine blackberries, banana, yogurt and honey in a blender. Blend until smooth.
  2. Remove and serve immediately

Blackberry Spinach Salad

IngredientsJune Super Food Blackberry Spinach Salad

  • 3 Cups baby spinach, rinsed and dried
  • 1 pint fresh blackberries
  • 6 ounces crumbled feta cheese
  • 1 pint cherry tomatoes
  • 1 green onion sliced
  • ¼ cup finely chopped walnuts

Directions:

  1. In a large bowl, toss together baby spinach, blackberries, feta cheese, cherry tomatoes, green onions and walnuts.
  2. Top with your favorite salad dressing or a raspberry vinaigrette and enjoy.