Good Gut Blackberry Smoothie Bowl


Blackberry


Blackberries are not only delicious, they are also highly nutritious. They are packed with vitamins and minerals that benefit the human body to the maximum effect. Blackberries are an excellent source of manganese, vitamin C, vitamin K, vitamin E, and calcium. Their high concentration of vitamin C and K has been shown to aid in protection of bones and help prevent or reduce bleeding in the large intestine. Vitamin C has been shown to help the development of collagen content in bones, blood vessels, tissues, etc. Vitamin C also acts as an antioxidant, which may help to relieve oxidative stress on the cells in the body and decrease the chances of cancer formation!


Manganese is also an essential mineral found in blackberries. It helps the body maintain a healthy immune system and metabolize unhealthy substances in the body. Manganese also helps form collagen, which has been shown to heal wounds and prevents seizures from occurring. Blackberries consist of substances that may help fight oral diseases as well. Cavities or other inflammations may be better prevented from consuming blackberries. In general, blackberries provide many benefits to the human body and are an extremely healthy option.


Lastly, blackberries are an amazing source of insoluble fiber, one cup contains 8 grams of fiber. They help to ease any constipation and improve bowel movements, an essential and critical part of having good overall health. Blackberries also have compounds that can help sustain #goodgut bacteria and potentially reduce cholesterol levels, chances of heart disease, and high blood sugar levels!


Ways to eat it:

Blackberries are super versatile and can be incorporated into a wide variety of recipes.

It can be eaten:

  • Raw

  • In smoothies

  • Frozen

  • Over yogurt

  • In baked goods


Recipe: Blackberry Smoothie Bowl















Ingredients (Makes 4 Servings):

  • 6oz blackberries, frozen

  • 6oz bananas, frozen

  • 3 medjool dates, pitted

  • 2 cups leafy greens or, if gut sensitive use pre-steamed leafy greens

  • 3 Tbsp carob powder

  • 4oz unsweetened coconut milk, or preferred plant-based milk

  • pomegranate (optional), frozen


Directions:

  1. Place all of the ingredients in your blender and blend!

  2. Optional: Top with frozen pomegranate.


Heal with Each Meal!


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References

McDermott, A. (2021, June 4). 6 blackberry health benefits you can't ignore. Healthline.

Retrieved October 26, 2021, from

https://www.healthline.com/health/benefits-of-blackberries#nutrition-facts-and-calories.

Brennan, D. (2020, August 31). Blackberries: Health benefits, nutrients, preparation, and more.

WebMD. Retrieved October 26, 2021, from https://www.webmd.com/diet/health-benefits-blackberries#1.





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