Ingredients:
For the crumble topping
* 4 x Moist Mixed Berry Get Fruity Bars
For the blackberry fruit compote
* 450g handpicked Blackberries
* 20g demerara sugar
* ¼ tsp ground cinnamon * vanilla
To serve:
Sprig of mint and Koko yoghurt.
Method:
1. Heat oven to 190C/170C fan/gas
2. Add 450g of washed blackberries into a pan and add 20g golden or demerara can also be used. Less sugar can be added depending on the sweetness of the blackberries.
3. Cook on a medium heat for 6 mins until the blackberries have absorbed the mix and they juice has come out of the blackberries slightly.
4. Add ¼ tsp ground cinnamon, and a dash of vanilla, stir again.
5. Cover, remove from the heat, then leave for 2-3 mins to continue cooking in the warmth of the pan.
6. To cook the blackberry crumble, spoon the warm fruit into an ovenproof dish, and sprinkle crumbled Moist Mixed Berry bar on top of the blackberries.
7. Cover with greaseproof and bake for 10 mins.
8. Take greaseproof off and bake for a further 5 mins.
Remove from the oven and cool on a heatproof mat for 10 mins before serving as the fruit gets very hot. We have served ours with a sprig of mint and Koko yoghurt as its dairy free, vegan and gluten free. Serving size is 130g per person after baking.
Why we choose Blackberries for our recipe:
We love autumn as it’s the time of the year where you can pick fresh ripe juicy blackberries which are organic, free (except for your time) and wrapped in their own fruitiness. We add blackberry juice to our Moist Mixed Berry Bars so we thought it would be a great idea to make a special healthy packed full of goodness blackberry berry crumble.
Picking Fresh blackberries offer so many health benefits, including:
* full of vitamins and minerals like C, K, and manganese
* high in fibre
* Mindfulness of picking of your own, helping with stress.
1. They’re packed with vitamin C
100g of fresh blackberries has 15mg vitamin C, that’s 20% of your recommended daily allowance. Vitamin C is integral to collagen formation in bones, connective tissue, and blood vessels. Vitamin C may also help you:
* heal wounds
* battle free radicals (molecules released by toxins) in the body
* helps absorb iron
* Keeps away colds.
2. They’re source of fibre
Its good to know that blackberries contain a source of fibre, 5.3g per 100g that’s 14% of your recommended daily allowance. Most people find it difficult to eat enough fibre as we are always out and about and snacking on the go. A lot the snacks we eat don’t contain fibre but its always good to be conscious of this and stock up fibre rich food when you can. Not eating enough fibre has been linked to digestive problems like bloating, constipation, and stomach pain.
A high-fiber diet may help you:
* Keep everything moving along nicely.
* Reduce cholesterol
* control blood sugar
* Make you feel fuller for
* provide fuel to nourish healthy gut bacteria
3. Great source of vitamin K
Vitamin K is important for preventing bleeding as it helps your blood clot.
100g of blackberries contain 19.8g of vitamin K. over one-third of the daily recommended value — of vitamin K.
If you take blood thinners, make sure to eat a consistent amount of foods high in vitamin K like blackberries, green leafy vegetables, soybeans, and fermented dairy foods.
4. High in manganese
Manganese is important for healthy bone development and a healthy immune system. It also helps your body metabolize carbs, amino acids, and cholesterol. Like vitamin C, manganese plays a key role in the formation of collagen. And the enzyme that helps manganese form collagen, prolidase, also helps wounds heal properly.
A large handful of raw blackberries contains 20mg of manganese, that’s quarter of your daily recommended allowance of manganese. Keep in mind though that too much manganese may be toxic.
Fresh Blackberry Nutritional Data:
Typical Values per 100g of fresh Blackberries
Energy 152kJ 36kcal
Fat 0.2g
of which saturates trace
Carbohydrate 5.1g
of which sugars 5.1g
Fibre 5.3g
Protein 0.9g
Salt trace
Vitamin C 15.0mg (18.75% of NRV)
NRV: Nutrient Reference Value
References:
https://www.medicalnewstoday.com/articles/322052.php
https://www.nrv.gov.au/nutrients/magnesium
https://www.healthline.com/health/benefits-of-blackberries
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