“Berried” Treasure

The other day I posted some fruit salad recipes. The one fruit I could not find was blackberries, one of my very favorite fruits. When we went  back to where I used to live, I found organic blackberries at Wegman’s in State College, so of course, I bought two boxes to use in a fruit salad. I just combined blackberries with my other two favorite fruits, raspberries & mango. See below why I think blackberries and raspberries (in fact, all berries) are treasures among fruits, nutritionally as well as deliciously.

Blackberries are very low in Saturated Fat, Cholesterol and Sodium. They are also good sources of Vitamin E (Alpha Tocopherol), Folate, Magnesium, Potassium and Copper, and a very good source of Dietary Fiber, Vitamin C, Vitamin K and Manganese. A large portion of the calories in this food come from sugars. Source:

Raspberries are very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Vitamin K and Magnesium, and a very good source of Dietary Fiber, Vitamin C and Manganese. Again, a large portion of the calories in this food come from sugars.

(Mango is another of my favorite fruits, although not a berry.) Mangoes are very low in Saturated Fat, Cholesterol and Sodium. They are a good source of Dietary Fiber and Vitamin B6, and a very good source of Vitamin A and Vitamin C.  A large portion of the calories in this food come from sugars.

Source: http://nutritiondata.self.com/facts/fruits-and-fruit-juices

My Note: Since these sugars are built into the fruits with their antioxidants* and phytochemicals*, they are naturally sweet, so I don’t consider that a negative factor as the website information does. The fact that they are sources of naturally occurring sugars is what make them naturally delicious! (*Words in bold italics can be found in the Glossary.

This dish is so easy that it does not need an actual recipe. But I would remind you that the berries cannot be peeled, so please buy them organically grown. Just combine washed blackberries, washed raspberries and sliced mango is a bowl. Add a little organic juice, if you wish, top with unsweetened coconut shreds or yogurt or slivered almonds, etc. and enjoy fresh!


 

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