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Mulberries: More than meets the eye

by Naomi (follow)
For my recipes recipeyum.com.au/cookbook/108127/ and healthy options and tips on healthyhints.com.au/profile/108127/
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Mulberries are full of nutrients and powerful antioxidants, and they taste delicious and sweet. They are thought to have originated in China and are found throughout the world.



Juicy mulberries
Fresh, juicy, sweet mulberries… delicious!


There are many varieties of mulberries that are dark purple when ripe and have the ability to turn your hands a spectacular purple! There are also white varieties that combat purple fingers but are not as sweet or good to cook with.

Mulberry trees provide great shade and the leaves are the food source of silkworms.



Fresh mulberries
Mulberries hang from deciduous trees in temperate climates


Health benefits of mulberries
Mulberries contain about 10% of your daily fibre intake, which aids in digestion and lowering cholesterol. They are good for heart health and reducing the risk of strokes.

Surprisingly, mulberries also contain a high iron concentration, that promotes the production of red blood cells and increases circulation and metabolism.

These berries are also full of folate, vitamin C, vitamin K, potassium and calcium.

Interestingly, mulberries have a number of phytonutrients including zeaxanthin, lutein and beta- and alpha-carotene, the pro-vitamin A carotenoids that help with vision. Resveratrol is present, most well known for its antioxidant characteristics in dark skinned grapes and wine, and preventing the oxidative actions of free radicals.

Mulberries also have high levels of vitamin E and with the vitamin A carotenoid components aid with skin, hair and nail health. They are said to make your hair shiny.

What are they used for
Mulberries are a versatile berry and can be eaten fresh, dried or frozen.

They can be added to breakfast cereals or used in muffins, pies, crumbles, teas, ice-creams, sorbet, jams, sauces, jelly, wines and cordials.

To make a simple mulberry sauce to pour on meats, salads or desserts:
Combine 1/4 cup maple syrup (or raw sugar), 1/4 cup water, 1 tablespoon of lemon juice and 1 cup of mulberries.
Bring to the boil and reduce to a simmer for 10 minutes or until reduced by half.
Add more water until desired thickness is achieved.



Fresh mulberries
Making a mulberry sauce


There is a lot to like about these berries and don't worry, the purple eventually comes off!

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#Nutrition
#Healthy foods
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