OUR resident foodie, JANE HUTTON, gets seasonal and is planning ahead by preparing for winter immunity.
DID you know that a potent winter bug buster could be growing all around you right now, ready to be foraged for your own supply of immune- boosting flu fighter? The humble blackberry is up there with the elderberry for having prodigious, and delicious, supercharged viral virtues when it comes to knocking colds and flu on the head, as well as a host of other nutritional talents. Blackberries’ medicinal history goes back more than 2000 years, and with good reason. These dark, glossy berries’ nutrients include vitamin A, B1, B2, B3, B6, folate, C, E and K, plus foundational minerals like calcium, iron, magnesium, phosphorous, potassium, and zinc. Blackberries are also a good source of amino acids, antioxidants and fibre, with no cholesterol. The blackberry’s benefits when it comes to disease prevention stretch as far as research into how it works to interfere with the development of cancer, including lung cancer, colon cancer, and esophageal cancer. It’s also known for supporting blood vessel and heart health, bones, skin, and of course, the subject of this article, immunity. This month’s recipe is not a crumble, pie, or dessert, much as they shout warming winter comfort food. Another way to use blackberries as targeted healthcare is in syrup form as a daily boost to keep immunity strong, or as another weapon in the antiviral arsenal, taking it as soon as you feel that tell tale tickle in the throat. Elderberry syrups, whether homemade or health shop sourced, are well known, but blackberries are just as good, easier to find, and free. The spices in the syrup also play a role, as all ingredients do. Cinnamon is anti-inflammatory, with a number of studies suggesting it can combat bacteria and even fungi. Cloves are another anti- inflammatory, while honey helps suppress coughs, and has antibacterial properties. If your honey is locally sourced, even better. The usual dose as an immune booster is 1/4 to 1 teaspoon for children, depending on the size of the children. For adults, take a teaspoon, or two if you’re feeling sniffly (or the kids are coming home with a new cold every week!), although it’s best not to take immune boosters all the time. As with adaptogens like echinacea, it’s considered wise to take for a period of time, leave a gap, then start again. Taking it through the week, and then not at the weekend, allows for full protection and a rhythm to use. Brew up a batch, freeze seasonal extra blackberries for more winter brewing, and keep your defences at full strength this winter!
Blackberry boost syrup
YOU will need:
A pan full of blackberries (around 1 kg)
2 litres of water
1 tbs whole allspice
1 tbs whole cloves
1 stick cinnamon
Honey to taste – around one jar, or
more if you like a sweeter syrup.
Pick over and wash the berries.
Put the berries and water in a
big saucepan, and bring to boil.
Simmer until the fruit is very soft
(about an hour), and then strain
through a colander into a glass or
steel bowl that won’t stain. Strain
the pulp once again, this time
through a fi ne sieve, leaving the
pulp and seeds. Return the strained
liquid to the saucepan, add the
spices and simmer very gently for
another 20 minutes. Remove the
spices, leave until lukewarm and
then stir in honey until dissolved.
You can also add brandy as a
preservative if desired. Decant into
sterilised bottles, add lids when cool
and store in a cool, dark place.