This week’s farmers’ market recipe celebrates the beautiful blackberry, which you can get for a limited time at the Linton Farmer’s Market. The local blackberry season will only last for a few more weeks, so be sure to stock up now!
The benefits of blackberries go far beyond their beauty and yummy taste, as they have impressive health benefits. Most notably, they are a great source of Vitamin C. Just 1 cup of berries provides about half of the daily recommended value. Vitamin C is needed for collagen formation in bones, wound healing, and as an antioxidant that fights free radicals in the body. Blackberries are also high in fiber, providing 8 grams of fiber in 1 cup serving. A diet high in fiber may help to reduce your cholesterol, promote regular bowel movements, and control blood sugar levels by slowing the rate of sugar absorption. A high fiber diet may also help you lose weight by making you feel fuller longer and provide fuel to nourish healthy gut bacteria.
Blackberries have only 62 calories in a 1 cup serving, but are high in beneficial vitamins and minerals, fiber, and antioxidants. They are a very versatile and easy to add fruit to your diet.
Blackberry Balsamic Spinach Salad
2 cups fresh blackberries, halved
3 cups fresh baby spinach
1-1/2 cups cherry tomatoes, halved
1/3 cup crumbled feta cheese
2 green onions, thinly sliced
1/4 cup chopped walnuts, toasted
1/3 cup balsamic vinaigrette
In a large bowl, combine the first 6 ingredients. Divide salad among 6 plates and drizzle each with the dressing.
Each 1 cup serving provides 106 calories with 4 grams fiber.
This weekly column is a collaboration between Linton Farmers Market coordinators and Greene County General Hospital. GCGH Clinical Dietitian/Clinical Health Coach Lisa Berns authored the column. Contact Market Manager Mark Stacy at email@example.com or visit lintonfarmersmarket.com for more information.