Blackberry Popovers

Blackberry Popovers
Prep Time
50 minutes
Number of Servings
12 popovers (serves 6)
Ingredients
  • 2 large eggs, room temperature
  • 1 cup buttermilk*
  • 1 tsp vanilla extract
  • [q:1⁄4] cup sugar
  • [q:1⁄2] tsp salt
  • 1 cup flour
  • 1 cup fresh blackberries
Directions
  1. Preheat oven to 400 °F.
  2. Spray a 12-cup nonstick muffin pan with cooking spray.
  3. Whisk eggs until frothy in a medium bowl. Whisk in buttermilk, vanilla, sugar, and salt.
  4. Whisk flour into batter. Gently fold in blackberries.
  5. Divide batter evenly among muffin cups. Bake for 30 to 35 minutes, or until popovers are golden. Remove pan from oven, and immediately poke a small hole or cut a small slit in the center of each popover to release steam.
  6. Serve popovers fresh and warm.
Nutrition Info
2 popovers: 163 Calories, 6 g Protein, 55 mg Cholesterol, 30 g Carbohydrates, 13 g Total sugars (8 g Added sugars), 3 g Fiber, 2 g Total fat (1 g sat), 276 mg Sodium, [nutrition:1] Vitamin B2 (riboflavin), Vitamin B12, Phosphorus

Organic Berry Crumble

Organic Berry Crumble
with No Sugar Added
Prep Time
10 minutes, plus 10 minutes cook time
Number of Servings
Serves 6
Ingredients

Berry Crumble Filling

  • 2 cups organic blackberries
  • 2 cups organic blueberries
  • 2 cups organic raspberries
  • [q:1/4] cup Monk Fruit with Erythritol, Organic Powder
  • [q:1/4] cup organic all-purpose flour
  • [q:1/2] teaspoon organic cinnamon

Berry Crumble Topping

Directions
  1. Preheat oven to 350F. Butter a 9” x 9” square baking dish.
  2. In a large bowl combine all the berries, monk fruit sweetener, flour, and cinnamon. Pour into prepared pan.
  3. In a separate bowl combine rolled oats, butter, flour, monk fruit sweetener, and salt.
  4. Place crumble over berry mixture and place pan into the oven for 30 to 40 minutes.
  5. Allow berry crumble to cool for an additional 15 minutes
  6. Serve warm and enjoy!
Nutrition Info
1 cup: 90 Calories, 0.5 g Total Fat (0 g Saturated Fat), 2 g Protein, 37 g Total Carbohydrate, 6 g Dietary Fiber, 0 mg Cholesterol, 1 mg Iron, 0 mg Sodium, 30 mg Calcium

Blackberry and Orange Fruit Sorbet

Blackberry and Orange Fruit Sorbet
Prep Time
10 minutes, plus freeze time
Number of Servings
Serves 8
Ingredients
  • 1 lb, 5 oz frozen blackberries
  • 5 Tbsp maple syrup
  • Grated zest of 2 oranges and juice of [q:1/2] orange
  • [q:1/2] Tbsp vanilla bean paste or vanilla extract
Directions
  1. Place frozen blackberries, maple syrup, orange zest and juice, and vanilla bean paste into a food processor. Pulse until silky smooth. 
  2. Transfer to a freezer-proof container and freeze until needed. 
  3. Remove from freezer 10 minutes before you are ready to serve to soften sorbet slightly.
Nutrition Info
70 Calories, 1 g Protein, 17 g Carbohydrates, 4 g Fiber, 0 g Total fat (0 g sat), 2 mg Sodium, [nutrition:2] Vitamin C, [nutrition:1] Vitamin B2 (riboflavin), K

The Benefits of Rubus Plants

The Benefits of Rubus Plants
They're a delicious cornucopia of medicinal properties.
Mark Wallace
blackberries growing in the wild

In 2020, The International Herb Association named the rubus the “herb of the year.”

What is Rubus?

Chances are, you’ve seen or eaten the fruit of this plant—rubus is the genus that includes raspberry, blackberry, and various wild bramble berries.

Are Rubus (Blackberries, Raspberries) Really Berries?

No. Nerdy botanists love to point out that blackberries and raspberries aren’t technically a “berry” but actually an “aggregate fruit.”

What is an Aggregate Fruit?

Each little seed-filled burst of goodness is called a drupelet— essentially a mini stone fruit.

Which Fruits Really Are Berries?

In the land of botany, grapes, bananas, and tomatoes are berries, while strawberries and raspberries are not.

What is Rubus Good For?

Benefits of Rubus Fruit

  • Rich in Antioxidants

    Rich in blue-purple-red pigments called anthocyanins, as well as related antioxidant-rich polyphenols and flavonoids, raspberries and blackberries are delicious local superfoods, somewhat similar in benefits to green tea.

    These compounds decrease inflammation, improve cardiovascular health, discourage cancer, decrease inflammation, and improve the integrity of blood vessel lining.

  • Fiber-Packed Seeds

    The seeds are rich in fiber, essential fatty acids, and ellagic acid.

  • Promotes a Healthy Gut

    A diet rich in these berries also encourages good gut flora and a more vital microbiome.

  • For Blood Sugar and The Heart

    They have a low glycemic index—which measures how quickly they spike blood sugar—a treat-with-benefits for people with diabetes when enjoyed unsweetened.

    Testing Against Diabetes

    Obese people with Type 2 diabetes who incorporated raspberries into their daily diet had lower post-meal blood sugar and inflammatory markers compared to the control group.

    High triglycerides and blood pressure also began to creep down after four weeks.

    Blackberries have been shown to reduce insulin resistance.

Uses for Rubus Leaves

  • High in Tannins

    Nonfruit parts of Rubus are notably astringent due to the presence of tannins.

    What Are The Benefits of Tannins?

    Tannins tighten and tone tissues by binding to proteins and other compounds in the tissue and knitting them together. For health, tannins tighten up leaky gut, tone the skin and gums, offer antimicrobial properties, and have blood sugar-lowering properties.

  • Nutrient-Rich Leaves

    Raspberry leaves are rich in minerals including iron and calcium, and in vitamin C.

    Raspberry leaf tea is popularly consumed for general nutrition and to tighten and tone the uterus at all ages and during the last trimester or two of pregnancy to reduce birth complications.

Sources

“Blackberry feeding increases fat oxidation and improves insulin sensitivity in overweight and obese males” by P. Solverson et al., Nutrients, 8/9/18

“Dietary supplementation with raspberry extracts modifies the fecal microbiota in obese diabetic Db/Db mice” by J. Garcia-Mazcorro et al., Journal of Microbiology and Technology, 8/28/18

“Raspberries improve postprandial glucose and acute and chronic inflammation in adults with Type 2 diabetes” by J. Schell et al., Annals of Nutrition and Metabolism, 2019

“Red raspberries and their bioactive polyphenols: Cardiometabolic and neuronal health links” by B.M. Burton-Freeman et al., Advances in Nutrition, 1/16

Rubus: Herb of the Year 2020 edited by Gert Coleman ($21.95, International Herb Association, 2020)

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Contributor
Maria Noël Groves, RH (AHG)
Tags
blackberries
raspberries
antioxidants
tannins
blood sugar

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Blackberry Clafoutis

Blackberry Clafoutis
A taste of summer
Prep Time
50 minutes
Number of Servings
Serves 8
Ingredients
  • Coconut oil for greasing pan
  • [q:3/4] cup coconut flour
  • Pinch salt
  • 1 (13.5 oz) can full-fat coconut milk
  • 4 large eggs
  • [q:1/2] cup pure maple syrup
  • 1 Tbsp pure vanilla extract, optional
  • 2 cups fresh blackberries
Directions
  1. Preheat oven to 350°. Grease a glass pie pan with coconut oil.
  2. Sift together coconut flour and salt in a small bowl.
  3. In a large bowl, whisk together coconut milk, eggs, maple syrup, and vanilla, if using.
  4. Whisk dry ingredients into wet until a smooth batter is formed. Pour batter into greased pan. Sprinkle blackberries over surface of batter.
  5. Bake for 45 minutes. Allow clafoutis to cool slightly before serving.
Nutrition Info
256 Calories, 6 g Protein, 25 g Carbohydrates, 6 g Fiber, 16 g Total fat (13 g sat), 80 mg Sodium, [nutrition:2] Vitamin B2 (riboflavin), [nutrition:1] Vitamin C, Iron, Magnesium, Phosphorus

Blackberry Clafoutis

Blackberry Clafoutis
Prep Time
45 minutes
Number of Servings
4
Ingredients
  • 1 large cup blackberries
  • [q:1/2] cup unrefined turbinado sugar, divided
  • Few drops of lemon juice
  • 2 Tbsp unsalted butter, plus a little for greasing
  • Seeds scraped from 1 vanilla pod
  • 2 large free-range eggs
  • [q:1/2] cup all-purpose flour, sifted
  • [q:1/4] cup whole milk
  • [q:1/4] cup heavy cream
  • Small pinch of salt
Directions
  1. Preheat oven to 350˚.
  2. Gently heat blackberries with 3 tablespoons of the sugar until they begin to soften and some juices begin to leak out. Add a few drops of lemon juice, just to hold the color. Try not to make this into a sauce but keep it as sweetened berries.
  3. Warm butter to a liquid and then add vanilla pod seeds. Whisk eggs and remaining sugar in a large bowl. Slowly add sifted flour, milk, and cream, whisking until smooth. Slowly whisk in butter and vanilla seeds. Add a small pinch of salt.
  4. Grease an ovenproof dish with butter, put blackberries on the bottom, and then pour in batter. Gently arrange berries but keep a clean color to the overall dish. 
  5. Bake in the oven until you have a lovely, raised, puffy clafoutis with little blackberry dimples, about 30 to 35 minutes. Enjoy it warm.
Nutrition Info
312 Calories, 6 g Protein, 114 mg Cholesterol, 42 g Carbohydrates, 28 g Total sugars (25 g Added sugars), 2 g Fiber, 14 g Total fat (8 g sat), 188 mg Sodium, [nutrition:1] Vitamin A, Vitamin B2 (riboflavin), Vitamin B12, Vitamin C, Phosphorus

Blackberry-Honey Frozen Yogurt Pops

Blackberry-Honey Frozen Yogurt Pops
Prep Time
15 minutes + Freeze time
Number of Servings
12
Ingredients
  • 3 cups whole-milk yogurt
  • 2 cups fresh blackberries, divided
  • [q:1/3] cup honey
  • 2 Tbsp finely chopped fresh basil (optional)
Directions
  1. Making the iced pops: Add yogurt, 1 cup of the blackberries, honey, and basil, if you are using it, to a blender. Blend until everything has turned purple and has a smooth texture.
  2. Filling the molds: Plop a whole blackberry into a frozen pop mold. Pour a bit of the yogurt mixture into the mold. Plop in another blackberry and more of the mixture. Repeat until mold is three-fourths full. Repeat with remaining molds.
  3. Freeze until treats are frozen through, about 1 hour.
Nutrition Info
76 Calories, 2.5 g Protein, 13 g Carbohydrates, 1 g Fiber, 2 g Total fat, 29 mg Sodium
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