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  • Writer's picturerosanutrition


The end of summer is synonymous with blackberries, which are in abundance across the UK until October.

Blackberries contain a wide array of important nutrients including potassium, magnesium and calcium, as well as vitamins A, C, E and most of the B vitamins. They have a deep purple colour, this is because they contain anthocyanins (powerful antioxidant).

Eating seasonally is important, and carries benefits to your health, the planet, and your wallet.

There are a number of good reasons to eat more local, seasonal food:

  • To reduce the energy (and associated harmful emissions) needed to grow and transport the food we eat

  • To avoid paying a premium for food that has travelled a long way

  • To support the local economy

  • To reconnect with nature's cycles and the passing of time

  • To eat fresher, tastier and more nutritious food. Foods that are in season and available locally will offer a higher nutritional value than those that are out of season. Local food will spend less time being transported to you and therefore more nutrients and vitamins are likely to have retained since being harvested.

Last weekend I went to Sussex and we managed to find some blackberries. I didn't get many of them so I decided to mix them with another berries, almond milk and I prepared a smoothie.

How to conserve Berries:

I generally wash the fruits and vegetables before I consume them, in this case do not rinse under running water because the pressure can crush them. Instead, place the berries in a colander and dip them in a bowl of cold water. Gently swish the colander in the water, then allow the berries to drain.

Food waste is a concern of mine, that's why I will write how to conserve the ingredients I use in my recipes (If you have spare ingredients).

Normally the berries last in the refrigerator for up to 4-5 days and can also be frozen.


150 g blackberries

150 g raspberries

150 g blueberries

1 Banana

almond mylk ( add to achieve desired thickness)


Combine all ingredients together in a blender and puree until smooth.

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