Autumn is upon us and the nights are closing in. Instead of resorting to the biscuit tin for comfort we just have to look around us to observe nature’s bounty in the form of ripe green apples on the trees and juicy blackberries in the hedgerows.
Apples and blackberries are among two of nature’s wonder foods and during the autumn time they are available in abundance. Sourcing them locally ensures that they are at their freshest and at no cost to the environment.
Nature walking and hill walking are wonderful this time of year because as well as getting some clear autumn air, it is great fun for the kids to go picking blackberries from the hedgerows.
Researchers have known for quite some time that berries contain powerful substances which help to fight cancer and that blackberries are the most potent cancer fighting berries of them all.
Blackberries are very versatile and can be used in a variety of ways;
1. 1/2 cup of blackberries mixed with milk and 1/2 teaspoon sugar makes for a refreshing treat.
2. Blackberries can be stewed with cooking apples and served with a low-fat custard or natural yogurt.
3. Blackberries can be used to make delicious jams or in tarts and crumbles.
Storage tips
You can easily freeze berries that you cannot use right away - just wash, cut the hulls off and pop them into an airtight bag, removing as much air as possible. The berries will keep for many months frozen without air.
Don’t wash the berries until you are ready to use them. Washing makes them more prone to spoiling.
Put a couple of days supply into the fridge, wash off the others and freeze them up! Blackberries are less perishable than blueberries or strawberries, but refrigerate them as soon as possible after picking. Even under ideal conditions blackberries will only keep for a week in a refrigerator, so for best flavour and texture, use them as soon as possible after picking.
Why not try the following recipe for a blackberry and apple pie;
Blackberry and apple pie
Ingredients:
Short crust pastry:
2 cups cream flour
1/2 cup Irish butter
Ice water
Filling:
3 cups of fresh blackberries
3 cups of peeled sliced cooking apples
1/2 cup sugar
Pinch salt
2 tablespoons cream flour
2 tablespoons Irish butter
Method:
Make short crust pastry using the cream flour, Irish butter, and ice water, then chill. Roll out half the pastry and line a 9” tin plate-chill.
Mix blackberries, apples, sugar, and cream flour together and add a pinch of salt. Place in the chilled pie plate and dot top with Irish butter and chill again.
Roll out the second half of the pastry and place over the fruit. Dampen the edges of the pastry before sealing. Flute the edges of the pastry for decoration and prick the top of the tart to allow all the steam to escape.
Place pie plate on a baking sheet (this will catch any juices ). Bake the pie at 220 C/ 427 F for 15 minutes. Reduce heat to 190 C / 375 F and bake for 20-30 minutes or until the top of the tart is nicely browned.
Serve with low-fat custard or natural yogurt.
For more information on diet and nutrition, please contact Maria at the Community Nutrition and Dietetic Service, HSE Dublin Mid-Leinster at (044 ) 9353220 or email [email protected].
