Healthy Ingredient of the Week – Blackberries

Blackberries, like many other dark-colored fruits and vegetables, are powerful antioxidants, thanks to their high content of anthocyanins.  In fact, their antioxidant content is around 5.75 millimoles per serving, which is higher than any other food tested in an American Journal of Clinical Nutrition study.  Blackberries make a perfect low-calorie snack or accompaniment to any meal, and are higher in fiber (with 5g per one-cup serving) than most other fruits.  I’m a big proponent of using fruits in savory dishes, and the following recipe serves as no exception.

Blackberry Rice Turkey Salad

¼ cup olive oil
1 teaspoon coarse ground Dijon mustard
2 tablespoons fresh lemon juice
1 teaspoon fresh thyme leaves
½  teaspoon salt
¼ teaspoon ground black pepper

Rice Salad
1 package (6 ounces) blackberries
2 cups whole grain brown and wild rice, cooked
1 ½  cups cubed cooked turkey
½  cup thinly sliced celery
¾ cup thinly sliced radishes
⅓ cup walnuts, coarsely chopped

1.  For the vinaigrette:  Whisk oil, Dijon mustard, lemon juice, thyme leaves, salt and pepper in a bowl until blended. Refrigerate any leftovers.
2.  For the rice salad:  mix blackberries, rice, turkey, celery, radishes and walnuts in medium bowl. Serve with vinaigrette on the side.

Recipe adapted from Driscoll’s Blackberries


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