© Nitr / STOCK.ADOBE.COM

Berry delicious

Blackberries and raspberries are bursting with sweet health benefits

by MARISA MOORE

Blackberries and raspberries have been gathered worldwide as a nutritious food for thousands of years. These jewel-toned berries have slightly different structures, with raspberries sporting a centre pocket while blackberries contain a soft edible core. Both offer sweet flavour and nutrition benefits.

Just 250 millilitres (one cup) of the fresh berries provides about 30 milligrams of vitamin C, which is essential for immune health, healing wounds and more. With an impressive 8 grams per 250 millilitres (one cup), the fibre in these berries may help promote good gut health and keep blood sugar and blood cholesterol levels in check.

Storage tips

Keep the berries dry and refrigerated, and enjoy within a few days. Wait to rinse the berries until just before eating to stave off spoilage.

For longer shelf life, freeze berries in a single layer, then store in a freezer-safe container. Make a refrigerator jam or compote by cooking the berries with lemon juice and honey or sugar until the berries melt into a jammy consistency. Alternatively, use a water bath and a tested recipe to properly can raspberry jam or blackberry preserves for shelf-stable storage.

Recipe ideas

Blackberries and raspberries elevate both sweet and savoury recipes. Enjoy these berries as a stand-alone snack, over oats or tossed into a smoothie. Bake them into fragrant muffins, or prepare a simple dessert by layering white cake, fluffy whipped cream and berries.

Blend raspberries into a vinaigrette to liven up a simple spinach salad. Add a pop of colour and nutrition to waffles with a generous drizzle of warm raspberry sauce. Pair blackberries with creamy goat cheese, walnuts and arugula on flatbread, or roast a blackberry-glazed salmon for dinner.

The ways to enjoy these berries are boundless.

---