Blackberry Bounty

You’re out for your evening stroll, and the glint of ripe purple fruit beckons from a nearby bush. You move closer and Behold! A treasure trove of perfectly ripe blackberries awaits.

The sticky sweet smell of berries fills the entire block. Yes, mid-summer is here, which means it's blackberry-picking time in the Northwest!

There are two major species of blackberries in the Northwest. The native, or trailing blackberry (Rubus ursinus), has been a favorite food among Puget Sound tribes for hundreds of years. This indigenous berry has mostly retreated to sporadic wilderness areas in the wake of the invasive Himalayan blackberry (Rubus armeniacus or Rubus discolor), a large fruit familiar along trails and roadsides from about mid-July to September. Himalayan blackberries are considered a weed by Washington State, but these indomitable bushes are still bursting with free nutrition!

Have you heard the buzz about antioxidant-rich blueberries lately? Well, blackberries are just as nutritious. A one-cup serving of blackberries contains 8 grams of fiber, an amount higher than any other fruit except raspberries. A single serving of blackberries also contains only 60 calories and negligible fat or sodium yet is rich in vitamin C (50 percent of your recommended daily allowance) and vitamin K (36 percent of RDA), and is a good source of vitamin E, folate, potassium and magnesium.

One of the most exciting benefits about blackberries, however, is their rich polyphenol content. Polyphenols such as anthocyanins are the chemicals that lend a blue or purple color to foods; these “bioactive compounds” are hypothesized to be responsible for much of the disease-fighting power of blue/purple fruits and vegetables. Blackberries contain more anthocyanin than blueberries, as well as other polyphenols like quercitin. Polphenols are thought to have the ability to improve brain function, promote cardiovascular health, inhibit cancer cell growth, increase beneficial gut bacteria, decrease inflammation and detoxify heavy metals.

The really interesting thing about polyphenols is that their concentration increases dramatically in fruit that has been exposed to “stress,” such as the stress of being grown organically (and fighting off predators) or the stress of growing wild — so picking wild blackberries is a perfect way to get maximum nutrition from your fruit.

One note of caution on roadside berries, however: Be sure you are only picking from unsprayed blackberry plants. The Washington State Department of Transportation (WSDOT) doesn’t recommend picking along roadways due to pollution, but neither WSDOT

nor any other local government agency sprays pesticides on public blackberries when fruit is ripe.

To be sure, however, check that the leaves of the plant are green and healthy: A sprayed bush will have yellowing leaves that curl at the edges. Of course, berry farms, farmers markets and local parks that don’t spray berries are still your best bets for a great blackberry-picking experience.

Check out these resources for more information:

• Visit www.pickyourown.org to find berry farms by county.
• In Seattle, start your berry-picking adventure at the Environmental Learning Centers at Discovery Park, Seward Park, Carkeek Park, or Camp Long.

• In Bellevue, check out Bridle Trails State Park for miles of Himalayan blackberries.

• In Tacoma, visit Blueberry Park, a former berry farm, for free public foraging.

• In Olympia, berries are plentiful at Watershed Park.

Once you have arrived home with your delicious blackberries, preserve the polyphenol content by eating them fresh or storing them in the freezer. To freeze blackberries, place on cookie sheets in the freezer for one day to prevent clumping, then transfer berries to freezer bags. The frozen berries will last for months and are fantastic in smoothies or oatmeal all winter long.

Or try this delicious sorbet recipe for a light summer dessert.

Simple Blackberry Coconut Sorbet

This summer treat features coconut milk for a rich tropical twist.

Ingredients:

1 cup fresh or frozen blackberries

1 cup coconut milk

2 tablespoons maple syrup

(optional)

Instructions:

Puree blackberries, coconut milk and maple syrup in a highspeed blender. Pour mixture into a freezer-proof bowl with an airtight cover, and place in freezer. Let harden for about a half-hour if using frozen blackberries, one hour if fresh. Remove and stir with a whisk. Place back in freezer and repeat every hour for 2-3 hours until the sorbet is thick and scoopable. Alternately, the sorbet can be prepared in an ice cream maker according to machine directions.

Yield: Four ½-cup servings

Adapted by Anita Bermann from Café Jounsonia at http://www.cafejohnsonia.com/2013/04/blackberry-coconut-sorbet.html, author Lindsey Johnson, 2013.