Blackberry Salsa

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It’s berry season and I’m so excited! I love all types of berries, however, this summer I’m on a mission to eat different types of berries, outside of my norm, like blackberries. Blackberries are sweet but tart, making them the perfect compliment to many dishes, like this salsa recipe! Blackberries and a touch of honey add a hint of sweetness, and a burst of flavor to this recipe, offset by a little heat from jalapeno and onions. This recipe is also simple and easy to make! Simply chop all of the ingredients, mix to combine the flavors and viola, you have the perfect side dish!

Why eat blackberries?

Blackberries are high in vitamin C and manganese, which both play a key role in collagen formation, helping provide healthy skin, teeth, bones, hair and nails. Manganese is also required for normal functioning of our brain, nervous system and participates in many of our bodies metabolic reactions. It’s best that we get manganese from food sources, however, not supplements, as too much can be toxic. One cup of blackberries provides nearly half of our daily recommended intake.

Also, of all the berries we typically eat in the US, blackberries are the highest in fiber, with a whopping 8 g of fiber per cup. That’s over 30% of the daily recommended intake of fiber for women and 22% for men.

Eating high fiber foods can help you:

  • Manage your weight

  • Feel fuller longer

  • Promote regular bowel movements

  • Help manage blood sugar levels, by slowing how quickly sugar is absorbed by the body.

  • Lower your cholesterol

  • Promote a healthy digestive tract


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How else can we enjoy blackberries?

Blackberries are a great addition to meals and snacks. Here are a few additional ways that I plan to enjoy them this summer:

  • In a smoothie

  • With greek yogurt

  • Added to a green salad

  • In a homemade blackberry crisp

  • As a glaze for chicken or fish

  • Added to oatmeal

  • In freezer pops

  • In chia jam


Of course, last but not least, I’ll be enjoying blackberries by making this salsa all summer long! Make it and bring it to your next small gathering or enjoy it any day of the week with tortilla chips or other veggies. Do you like blackberries? How do you enjoy eating them? If you typically don’t eat blackberries, then I hope this post has inspired you to give them a try! Enjoy!

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Blackberry Salsa

Prep Time: 15 mins |   Make time:  0 mins   |   Total time: 15 mins

Serves: 10

INGREDIENTS

  • 1 qt blackberries, chopped

  • 1 medium red bell pepper, chopped

  • 1/4 cup red onion, chopped

  • 1/4 cup fresh cilantro leaves, chopped

  • 1/4 small jalapeno, seeded and minced

  • 1 large lime, juiced (about 1/4 cup lime juice)

  • 2 Tbs honey

  • 1/4 tsp sea salt

Directions

Prep

  1. Rough chop the black berries.

  2. Chop the red bell pepper, onion, cilantro.

  3. Finely dice the jalapeno.

Make

  1. In a serving bowl, combine all ingredients. Drizzle with the juice of one lime (about 1/4 cup lime juice) and honey, and mix well. For the best flavor, let the salsa rest for 10 minutes or longer.

  2. Serve with tortilla chips, on burger, black bean burgers, with beans or veggies. You can store the salsa covered with an air tight lid, in the refrigerator for about a week. It's best served fresh, however.



Nutrition Info (per serving)

292 calories (158 from fat), 18g total fat, 8g carbohydrate, 0.5g dietary fiber, 25g protein



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