~*It’s a blackberry day ..

Just like every morning, i started my day with two glasses of water on an empty stomach then had my cup of coffee (1 tsp of Nescafe, 3 tsp of fat free coffee mate, 2 tsp of sugar). I was looking for a change and felt like eating something different from the regular cheese sandwich, the toast&eggs or the cereals with milk and thus decided to go for a scrumptious breakfast that we all love! Ready made mixture, water, cooking spray, a pan, and my favorite summer fruits altogether resulted in the following dish:

2 small blackberry pancakes …

Fish was on the menu for lunch! Before it dived into the oven, i made sure to season it with fresh coriander, diced green onions, grated fresh ginger, tomatoes, coarse salt and balsamic vinegar!

 

 

I prepared in the meantime a chickpeas salad (around 4 tbsp of chickpeas) with rocket leaves, sumac, lemon&olive oil and enjoyed eating it with 120g of baked fish!

 

 

As an afternoon snack i enjoyed eating one of my favorite desserts which is a light vanilla pudding with blackberries! A true delicacy!

I had for dinner a scrumptious salad made of lettuce, blackberries, 20 g of grated roquefort cheese, 2 slices of parma ham with honey mustard dressing! A true delicacy!

Anthocyanins are what gives blackberries their dark color and have been shown to reduce inflammation.Just one cup of blackberries contains 8 grams of fiber, that promotes healthy digestion and decreases the risk of developing many diseases.Blackberries are also a good source of vitamin K and a great source of Vitamin C that acts as an antioxidant.One cup of blackberries contains 50% of the daily recommendation of vitamin C and the following percentage of daily recommendations of these vitamins and minerals:

  • Calcium: 4%
  • Iron: 5%
  • Magnesium: 7%
  • Phosphorus: 3%
  • Potassium: 7%
  • Zinc: 5%
  • Copper: 12%
  • Manganese: 47%
  • Selenium: 1%
  • Vitamin A: 6%
  • Vitamin E: 8%
  • Folate: 9%

Enjoy eating blackberries!

Dietitian Nicole Maftoum

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4 thoughts on “~*It’s a blackberry day ..

    1. You mix 1 cup of skimmed milk with 1 tbsp of flour, 2 and a half tbsp of sugar, half an egg yolk, vanilla, lemon peels and you stir on low heat until the mixture thickens, remove from heat and let it cool.. Bon appetit!

  1. I just found your blog Nicole, and I think it’s really inspiring for any one seeking a healthy but not restrictive lifestyle 🙂
    Thank you very much

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