O2 Fitness Food of the Week: Blackberries

Jul 28, 2014

Blackberries are high in fiber, vitamin C and vitamin K.  Studies show blackberries have one of the highest antioxidant contents per serving of other foods tested.  These berries are very low in calories (just 43 calories in one cup) and fat (0.5 grams in one cup). Choose blackberries that are shiny and not bruised or leaking.

Peach-Blackberry Compote with Basil Syrupdon-lu-423845-unsplash

Makes 4 (1 cup) servings


  • ¼ cup sugar
  • 3 tablespoons dry white wine
  • 3 sprigs fresh basil, plus more for garnish
  • 2 (2 ½ inch) strips orange zest
  • 3 cups sliced peeled peaches, (3-4 medium) (see Tip)
  • 1 cup fresh blackberries
  • 1 tablespoon lemon juice


  • Combine sugar and wine in small saucepan; bring to a simmer. Remove from heat. Add 3 basil sprigs and orange zest; stir to immerse. Cover and let steep for 30 minutes.
  • Strain syrup into a small bowl, pressing on basil and zest to release maximum flavor.
  • Shortly before serving, combine peaches, blackberries, lemon juice and basil-infused syrup in a serving bowl; toss gently to coat. Serve garnished with basil sprigs.

*Tip: To peel peaches, dip in boiling water for 30 or 40 seconds to loosen their skins. Let cool slightly, then slip off skins with a paring knife.

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