Blackberries (Rubus sp.)
Did you know … American Indian women ate blackberries to prevent miscarriages?
What’s the Story?
Blackberries are shrubs that belong to the rose family. As a bramble, blackberry fields produce fruit every other year. There are many types of blackberries, including: Himalaya, Marion, Silvan, Evergreen and Black Diamond. Evergreen blackberries are the main type sold. Blackberries are often used in hybrids such as boysenberry and loganberry.
A Serving of Food Lore …
The Evergreen blackberry was known to have grown throughout northern Europe and was especially prominent in England centuries before settlers brought them to the eastern United States in 1850. Migratory birds helped spread the seeds westward, where they took prominence along the Pacific Coast. The Himalaya blackberry came from Germany to the United States, but its true origins can be found in Asia. This type of blackberry is quite common in the Pacific Northwest. Blackberries can be found growing in abundance on the Cascade and Sierra Mountain ranges.
Where Are Blackberries Grown?
Chile, the United States, Guatemala, Mexico, Ecuador and Romania are the world’s top growers. Oregon, California, Texas, Georgia and Arkansas top the list in the U.S.
Why Should I Eat Blackberries?
Blackberries are high in antioxidants: an in vitro study found that blackberries had the highest antioxidant capacity when compared with blueberries, cranberries, strawberries and raspberries. They are also rich in vitamin C, fibre and in the phytochemicals tannin, flavonoid and cyanidin, which have anticarcinogenic properties. Blackberries also contain catechins, such as quercetin, which is an antioxidant that can reduce the risk of heart disease and stop the action of histamine for people with allergies.
Home Remedies
A combination of distilled water and blackberries made into a drink and taken regularly in the morning is known to promote bowel movements. Either chewing on blackberry leaves or drinking the aforementioned beverage may help provide relief from bleeding gums and sore throats. To relieve and soothe burns, gently rub blackberry leaves on the burned area.
Throw Me a Lifesaver!
COLON AND LIVER CANCER: Human cell studies have shown that components in blackberries capture free radicals and prevent damage to liver and colon cells.
LUNG CANCER: Studies done on human lung cancer cells have shown that blackberry extracts inhibited further growth of the cancer. A rat study demonstrated for the first time that an anthocyanin extract from blackberries (cyanidin-3-glucoside) inhibited tumour promotion and metastasis (the spreading of cancer cells).
OESOPHAGEAL CANCER: Blackberries have been shown to inhibit and reduce the growth rate of oesophageal cancer in laboratory rats.
Tips on Using Blackberries
SELECTION AND STORAGE:
• Look for deep, even colour with a glossy look to the berries.
• Look for dents or bruising as this will cause berries to deteriorate quickly.
• Keep them refrigerated. They can only be kept for one to three days and taste best when consumed immediately.
PREPARATION AND SERVING SUGGESTIONS:
• Wash blackberries in cold water just before using. If you decide to freeze them, wash them in cold water and immediately place them in a freezer-safe container.
• Eat blackberries plain, in yogurt or cereal, or put them in a fruit salad.
• Make jellies or jams with frozen berries.
• Blackberries are great for use in pies, cookies and bars.
• Ferment blackberry juice for homemade red wine.
by Sharon Grotto
Servings: 8 • Prep and baking time: 40 minutes
This recipe contains five powerhouse foods.
INGREDIENTS:
16oz/400g blackberries, fresh or frozen
5oz/150g cup honey
3 tablespoons lemon juice
1½oz/35g + 1 tablespoon whole-wheat flour
1½oz/35g + 1 tablespoon plain flour
2oz/50g (packed) brown sugar
2oz/50g old-fashioned rolled oats
4 tablespoons margarine
DIRECTIONS:
Preheat oven to 375°F/190°C. Combine blackberries, honey, lemon juice and one tablespoon each of the all-purpose and whole wheat flours in a large bowl. Lightly grease a 9” ovenproof pie dish or spray with nonstick cooking spray and pour in mixture. In separate bowl, combine remaining flours, brown sugar, oats and margarine. Mix with fork until crumbly. Sprinkle over berry mixture. Bake for 30 minutes or until golden brown.
BREAK IT DOWN …
Calories: 220; Total fat: 5g; Saturated fat: 1.5g; Cholesterol: 0mg; Sodium: 50mg; Total carbs: 43g; Fibre: 5g; Sugar: 27g; Protein: 3g.