Nutrition
GIMME ME…some organic blackberries!
I’ve always loved mixed berries thanks to their low sugar content + utter deliciousness, but when Spring rolls around, I am all about snagging some blackberries for smoothies, toast toppers, soups, salads, + more tasty uses.
SNAPSHOT OF HEALTH:
1 cup has just 62 calories, but have some of the highest antioxidant content amongst fruits. The dark-colored berry is a definite superstar. They are touted as a natural skin-tightener thanks to their Vitamin C + K levels, Also high in tannins, they are known for anti-inflammatory qualities, which we all need in our lives!
Simply put- give yourself a dose of blackberries while they are in season to boost your overall health + wellness!
Check out my quick toastie recipe with blackberries in it:
Blackberry + Sage: 1 1/2 TB goat cheese spread over a toasted slice of whole grain bread + topped with a handful of microgreens, several slightly smashed blackberries, a smidge of chopped sage, + a drizzle of honey.⠀ ⠀
Nutrition
WHAT COLOR MEANS IN PRODUCE
Color has its benefits. I always teach clients that variety is key to varying your nutrients and having a colorful grocery cart, then plate at meal time, is ideal for getting your body all that you need! Check out these colorful facts below!
RED
Produce included: red bell peppers, tomatoes, tart cherries, cranberries, raspberries, rhubarb, pomegranates, and beets…all packed with antioxidants such as vitamin A (beta carotene), vitamin C, manganese, and fiber. These nutrients are amazing for heart health. Apples, now that we are entering the Fall season, have quercetin; a compound that seems to fight colds, flus, and allergies. What great timing! On top of that, remember that tomatoes, watermelon, and red grapefruit are loaded with the anti-cancer compound; lycopene.
ORANGE
Included in the orange category of the rainbow are: pumpkins (oh hey Halloween,) butternut squash, carrots, cantaloupe, sweet potatoes, oranges, orange bell peppers, and stone fruits; nectarines, and peaches. Let’s cheers fort their large vitamin C content. We all need that immune boost this season! Don’t forget the orange carrots, with eyesight protective vitamin A (beta-carotene,) for improved eyesight along with: potassium, fiber, and vitamin B6.
YELLOW
Yellow brings with it high levels of manganese, vitamin A, fiber, magnesium, and potassium. Bananas are an obvious choice and contain even higher levels of vitamin B6 on top of digestive aid; fiber, and potassium. Other yellow produce includes: spaghetti squash, yellow bell peppers, and summer squash.
PURPLE/BLUE
Anthocyanins; often acting as antioxidants, provide blue/purple produce with their color. They have anti-cancer, anti-inflammatory, and anti-viral benefits. Try a blueberry, bilberry, acai berry, and more to get these benefits.