Welcome to Heart Healthy Recipes' Newsletter

Blackberries are the featured heart-healthy food for this month’s newsletter. Included are the health benefits provided by blackberries, along with recipes, including a cobbler dessert and blackberry parfait to help incorporate into a heart-healthy diet.

Health Benefits of Blackberries

The nutrient-rich blackberries may help reduce inflammation. Too much and chronic inflammation have been linked to many health problems, including heart issues.

In addition, these berries are high in vitamins, minerals, fiber, and antioxidants, which may have many health benefits.

Blackberry Cobbler

Recipe Ingredients:

1 cup honey

½ teaspoon lemon zest

1½ cups oat or almond milk

½ cup olive oil

1 teaspoon vanilla extract

1½ cups flour

2 teaspoons baking powder

Recipe Instructions:

In a medium to large bowl, rinse blackberries with water. Remove excess water and then gently dry the berries with a towel. Add half or two-thirds of the honey, and lemon zest. Set aside.

In a medium bowl, whisk together the oat/almond "milk" and oil, along with vanilla. In a separate large bowl, mix together flour and baking powder. Mix until blended. Add the “milk” mixture to the large flour mixture bowl.

In a 9” x 13” baking dish, lightly greased with olive oil, add two-thirds of the flour mixture. Spreading out evenly in baking dish. Next, evenly dollop the blackberry mixture on top of flour mixture. Add the remaining flour mixture and drizzle remaining honey over top.

Place in preheated oven for approximately 45 minutes or until golden brown with crispy edges.

Makes 8 servings.

Blackberry Parfait

Recipe Ingredients:

1 cup old-fashioned rolled oats

½ cup raw nuts and/or seeds

1 teaspoon cinnamon

1 cup Greek yogurt

½ teaspoon vanilla

Recipe Instructions:

In separate, medium-sized bowl, add oats, nuts and/or seeds, along with cinnamon. Mix until ingredients are evenly distributed.

In third, small to medium-sized bowl, add yogurt and vanilla. Mix well.

Using two serving dishes, layer ingredients from the three different ingredient bowls. Start with yogurt mixture, placing half of yogurt mixture (1/2 cup) into each serving dish. Next, half of the blackberry mixture in each serving dish. Finishing with oat mixture.

Repeat. Starting again with yogurt mixture and finishing with oats sprinkled on top.

Serve right away or may be refrigerated for up to 24 hours.

Makes 2 servings.

Blackberry Storage Ideas:

Freezing:

2. Rinse and soak fresh blackberries thoroughly. Gently drain and lay out on towels to dry.

3. Arrange blackberries in single layers on cookie sheets lined with parchment paper or wax paper.

4. Place in freezer for two to four hours.

5. Remove individual blackberries from freezer and place in airtight containers.

6. Once in airtight, date-labeled, lidded container place back in freezer.

7. Store no longer than 8–12 months in freezer.

Dried and Powdered Blackberries:

2. Pulse until powdered.

3. Store in an airtight container and in cool, dry place.

4. Powdered blackberries may be stored up to one year.

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