Blackberries are the highlight of any meal, elevating desserts and adding rich flavour to savoury dishes.
But did you know these delicious berries also boast some pretty impressive health benefits?
We’ve asked our friends at Driscoll’s to share just what these are:
- Fibre – Dietary fibre is known for the importance for bowel health.
- Vitamin K – An important vitamin for helping blood to coagulate or ‘clot’ and for growth and development in children.
- Anthocyanins – A flavonoid responsible for the vibrant colour of blackberries. Anthocyanins have been researched for their potential anti-inflammatory and anti-ageing action.
- Gut-health – Blackberries are being studied for their role in the exciting new area linking a healthy gut microbiota with weight management, lifestyle disease risk reduction and even a positive mind and mood.
One healthy dish, in particular, is the Blackberry Cashew Smoothie Bowl. A healthy treat that satisfies any craving for something sweet and creamy. Enjoyable on its own for a midday energy boost or as a dessert after your favourite meal. Soaking the cashews overnight makes them blend easily, and freezing the banana and blackberries makes for a thicker consistency
Blackberry Cashew Smoothie Bowl
- ½ cup blackberries, frozen*
- 1 banana, frozen
- ½ cup raw cashews, soaked overnight
- ¼ cup non-dairy milk of choice
- 2 teaspoons fresh lemon juice
- ½ vanilla bean or 1 teaspoon vanilla extract
- 2 dates, pitted
- coconut yoghurt, optional
- more blackberries, optional
- cashews, chopped, optional
- coconut flakes, optional
- ½ cup blackberries, frozen*
- 1 banana, frozen
- ½ cup raw cashews, soaked overnight
- ¼ cup non-dairy milk of choice
- 2 teaspoons fresh lemon juice
- ½ vanilla bean or 1 teaspoon vanilla extract
- 2 dates, pitted
- coconut yoghurt, optional
- more blackberries, optional
- cashews, chopped, optional
- coconut flakes, optional
Method
- Gently wash and pat dry blackberries and unpeel a banana then place in an airtight container and freeze overnight.
- Place 1/2 cup raw cashews into a tall drinking glass or jar, then fill the glass completely full of filtered water. Allow the cashews to soak overnight until softened.
- Drain any remaining water from cashews. Pour 1/4 cup milk into a high-speed blender and add softened cashews.
- Blend on high speed until cashews are completely blended and creamy. Scrape down sides to push any large cashew pieces and blend again.
- Add frozen blackberries and banana, blend on high Then add 2 teaspoons lemon juice, 1/2 vanilla bean (or 1 teaspoon vanilla extract) and 2 dates. Blend on high speed until the mixture swirls easily.
- Pour the mixture into a bowl and garnish with additional blackberries, cashews, yoghurt and coconut flakes.
For more berry ideas connect with Driscoll’s.