John Jernigan Photographer Jernigan Studio: Berries of North Carolina

Under the blue summer sky of the Blue Ridge Parkway

is a simple pleasure of picking plump berries.

Blackberries Nutrition

Blackberries, like most berries are low in calories and high in nutrients.

Per half cup, blackberries have 37 calories, 9g of carbohydrate and 4g of fiber. Other nutrients in blackberries include vitamins A, C, and K, magnesium, potassium, and fiber. Vitamin A helps maintain eye health while vitamin C promotes wound healing, keeps gums healthy and helps the body absorb iron. Vitamin K, along with magnesium, are important in promoting bone health.

Potassium plays a role in health blood pressure levels.

Blackberry Jam

Ingredients

4 cups crushed blackbe (about 1 1/2 quarts whole berries)

2 tablespoons lemon juice

1 box (1-3/4 or 2 ounces) powdered pectin

6 cups sugar

Preparation

Wash 6 half-pint jars. Keep hot until needed. Prepare lids as manufacturer directs.

In large, non-aluminum pot, combine the crushed berries, lemon juice and pectin. Bring to a full rolling boil over high heat, stirring constantly. Quickly add sugar, still stirring. Return to a full rolling boil that cannot be stirred down; then boil, stirring, for 1 minute. (If using a 2-ounce box of pectin, boil for 2 minutes.) Remove from heat and skim off any foam.

If preparing jam for the pantry, ladle into one hot jar at a time, leaving 1/4-inch headspace. Wipe jar rims with a clean, damp cloth. Attach lid. Fill and close remaining jars. Process in a boiling water bath for 10 minutes (15 minutes at 1,000 to 6,000 feet; 20 minutes above 6,000 feet).

If preparing for freezer or refrigerator, ladle the jam into clean jars (or freezer containers, leaving 1/2-inch headspace); apply lids. Let stand for 12 to 24 hours at room temperature; freeze or refrigerate.

Makes about 6 half-pints.

blue·ber·ry (blbr)

n. In both senses also called bilberry.

1. Any of numerous plants of the genus Vaccinium, having white to reddish, urn-shaped or tubular flowers and edible blue to blue-black berries.

2. The fruit of any of these plants

Bluberry Muffins

Ingredients:

12 1/2 ounces cake flour

1 teaspoon baking soda

2 teaspoons baking powder

Heavy pinch salt

1 cup sugar

1/2 cup vegetable oil

1 egg

1 cup yogurt

1 1/2 cups fresh blueberries

Vegetable spray, for the muffin tins

Directions:

Preheat oven to 380 degrees F.

In a large bowl sift together the flour, baking soda, baking powder, and salt and set aside.

In another large bowl, whisk together the sugar, oil, egg and yogurt. Add the dry ingredients reserving 1 tablespoon of the dry ingredients and toss with the blueberries. Stir mixture for a count of 10. Add 1 cup blueberries to mixture and stir 3 more times. Reserve the 1/2 cup of blueberries.

Using a #20 ice cream scoop, add the mixture to greased muffin pans. Sprinkle the remaining 1/2 cup of berries on top of muffins and press down lightly. Place into the oven and increase the temperature to 400 degrees. Bake for 20 to 25 minutes, rotating pan halfway through. Remove from oven and turn out, upside down on tea towel to cool completely. Serve immediately or store in airtight container for 2 to 3 days.