Oats To Pancakes: 4 Ways To Include Blackberries In Your Diet

Berries are considered one of the healthiest foods on the earth as they are packed with several nutrients such as vitamins, antioxidants and fibre. Along with being good for heart health, they also help in reducing wrinkles. There are more than thirty types of berries and each one has its own benefits. Blackberry is one of them, a versatile fruit with low-carbohydrates. Apart from eating out of hand, they are also consumed in numerous ways such as in the form of sauces and salads.

Health Benefits of Blackberry

They are loaded with vitamin C, antioxidants, fibre and minerals that help in improving digestion and colon health. Just like other berries, including blackberry in the diet has a positive impact on insulin levels which is beneficial for diabetes management. According to WebMD, increasing the intake of blackberries also helps in burning extra body fat, thus reducing the risk of obesity. 

If you want to include blackberries in your diet, here are four delicious recipes you can try at home: 

1. Blackberry Chicken

Ingredients:

• 5 chicken thighs 
• 1 tsp oil 
• 1 ½ cups blackberries 
• 1/4 cup water 
• 2 tsp white vinegar 
• 2 tsp butter 
• 1 tsp mustard 
• Black pepper and salt as per taste 
• Fresh coriander (garnish) 

Method: 

• Preheat oven to 375°F. 
• Combine blackberries, water, and vinegar in a small saucepan over medium heat.  
• Mash the blackberries and cook until the mixture is reduced to half then remove from the heat and stir in butter and mustard and keep it aside. 
• Pat chicken thighs dry and sprinkle salt and black pepper, then heat oil over medium heat in an oven-proof pan. 
• And add the chicken thighs and for four minutes until golden brown, then turn it to other side and cook for three minutes. 
• Drain excess oil, then brush with the blackberry glaze. 
• Transfer the pan to oven and bake at 375°F. for thirty minutes or until meat thermometer indicates an internal temperature of 170°F. 
•  Remove from oven, brush with a little more glaze, bake for an additional five minutes. 
• Sprinkle with freshly chopped coriander and serve with the remaining blackberry sauce. 

2. Blackberry Banana Overnight Oats

Ingredients:

• 1 cup fresh ripe blackberries 
• 1 banana  
• 1/2 cup almond milk 
• ½ tsp vanilla extract 
• ½ cup rolled oats 

Toppings:

• ½ Banana and some berries  

Method:

• Put the blackberries, banana, almond milk and vanilla in a blender and blend until completely smooth.
• Pour into a bowl and stir in the oats.
• Cover the bowl and place in the refrigerator overnight to allow the oats to soak and soften.
• In the morning add some fresh blackberries and sliced banana on top and enjoy.

3. Blackberry Muffins

Ingredients:

• 2 1/2 cups all-purpose flour 
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp salt
• 1/2 tsp cinnamon
• 1 cup sugar
• 2 eggs
• 1 cup sour cream
• 8 tsp unsalted butter
• 1 tsp milk
• 1 tsp vanilla
• 2 cups fresh blackberries (halved)

Method:

• Preheat oven to 400°F and grease two muffin pans.  
• Whisk together the flour, baking powder, baking soda, salt, and cinnamon in a large bowl.
•  In a separate bowl, whisk together the sugar, eggs, sour cream, butter, milk, and vanilla.
•  Add both of them together and add the berries.
•  Divide the dough evenly among the muffin cups, filling each no more than 3/4 full.  
• Then bake for seventeen to twenty minutes.
•  Let it cool for two minutes before removing from the pan and serve.

4. Blackberry Pancakes: 

Ingredients: 

• 1 cup all-purpose flour
• 1 tsp sugar
• 2 tsp baking powder
• ¼ tsp baking soda  
• ¾ cup milk
• 2 tsp butter
• 1 egg
• 2 tsp vanilla extract
• 1 tsp white vinegar  
• 1 cup blackberries
• 2 tsp butter (divided)

Method:

• Add the flour, sugar, baking powder and baking soda to a large mixing bowl and whisk to combine. 
• Add the milk, melted butter, egg, vanilla and vinegar to a separate bowl and whisk to combine.
• Pour both ingredients together and whisk until combined. Gently mix in the blackberries.
• Heat one tsp of butter in a non-stick frying pan over a medium heat.  
• Add a ladle of batter and cook until both sides are golden. Repeat until the batter is all used.

 And serve with maple syrup. 

Try these recipes at home and enjoy it with your family.