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Blackberry Recipes Healthy

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More Beta Carotene Tips, Recipes

Simple Healthy Recipes for Blackberries

Blackberries & Cream Recipe

My mother used to wash and cover them with cream. I amended that recipe, switching out the cream and replacing it with my favorite low fat coffee creamer.

The Italian Cream is the one that I enjoy most. It contains 25 calories per serving.

With one cup of the blackberries topped with two servings of the Italian creamer, I have a healthy dessert for a tab over 100 calories.

The added benefit? Blackberries are rich in dietary fiber.

Diet Blackberry Tart Recipe

Purchase a sponge-cake tart as shown in the image to the left. If you cannot find one, purchase a pound or round sponge cake [or make one from a box mix or from scratch], slice it into layers and add the blackberry and cream mixture listed below to each layer. 'Frost' with light whipped topping if desired for the pound and large round sponge cakes.

For the tartlet variety as pictured to the left, mix your favorite berry - strawberries, raspberries, blackberries or blueberries with a small container of reduced fat whipped topping. You'll need about two cups of fresh, or thawed frozen berries.

Place this mixture into the middle of the tart.

How to Grow Blackberries

They are exceptionally easy to grow. My father had a huge crop of them.

There were a few negatives. The Texas variety tends to wonder and the sticky vines rambled on and on - making them difficult to harvest.

The other negative was that the rattlesnakes in North Central Texas also enjoyed the berries and would often make their way into the patch.

This included the prairie rattler and the common diamond back.

So the person who chose to pick them was indeed quite brave. Keep in mind that my father suffered from diabetes and was legally blind - so think about the challenge in that situation!

He used to use stakes that held white cloth tied off at the top so that he could continue to garden. He dearly loved digging and planting in the soil.

You can snip off branches from the plant, stick them in water and they will quickly root. You can also use a root stimulate to hasten results. Plant during the times specified in your area.

How much beta carotene in blackberries?

1 cup of blackberries contains about 184 g's of beta carotene. Pretty impressive given the serving size.

Beta Carotene Content of Popular Grain Foods

Data Based on g & 1 Cup Raw Unless Noted

Pasta with meatballs in tomato sauce, canned entree , 1 cup

275

Cornmeal, degermed, enriched, yellow per cup

134

Cornmeal, whole-grain, yellow, for 1 cup

118

Bread stuffing, bread, dry mix, prepared - 1/2 cup

88

Noodles, egg, spinach, cooked, enriched, 1 cup

82

Fast Foods taco with beef, cheese and lettuce, corn shell, 1

79

Fast Foods biscuit, with egg and sausage - 1

76

Bread, banana - 1 slice

61

French toast - 1 slice

43

 

 

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