Have I mentioned how much I’m going to miss Summer produce? Don’t get me wrong, I am looking forward to Fall. Afterall, it is my favorite season. But I am definitely going to miss my frequent trips to the farmer’s market exploring ripe, juicy berries and all of colors. Right now, blackberries are in season and I am taking advantage of every last day before they go into hiding for the year. If you don’t frequently eat blackberries, I encourage you to add them to your family’s rotation. Here are a few health benefits of these sweet little gems:
- Phytoestrogens: These naturally occuring plant estrogens may relieve symptoms of PMS including bloating and food cravings. They may even help with heart health, brain and immune functioning.
- High in Fiber: Just one cup of blackberries provides 8 grams of fiber.
- Good source of Manganese: A single cup of blackberries provides 47% of your daily requirement for magnanese, a mineral that aids in bone health, stabalizes blood sugar and prevents free radical cell damage.
Oh, and they taste like candy.
Your straw is waiting.
Blackberry Smoothie
If you don’t frequently eat blackberries, I encourage you to add them to your family’s rotation.
Ingredients
- ½ c blackberries
- ½ banana
- ½ c milk fat free
- 1 teaspoon vanilla
- 1 scoop vanilla protein powder
- ½ teaspoon cinnamon
- 1 tbs flax seed meal
- 1 pinch nutmeg
- Handful of ice or more to taste
Instructions
- Puree all ingredients in a high speed blender until smooth and enjoy.
Chef’s Notes
Excellent source of Vitamin C and Calcium, good source Iron
Nutrition
Calories: 231kcalCarbohydrates: 32.5gProtein: 17.9gFat: 3.5gSaturated Fat: 0.6gCholesterol: 2mgSodium: 74mgFiber: 7.9g
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