June Nutrition Highlight: Blackberries

Berry season is upon us! June's nutrition highlight is blackberries.

Berries in general have many great health benefits. Studies have shown that berries can improve mental sharpness, diabetes (helping with blood sugar and insulin levels), heart health, and more.

They're also high in fiber and antioxidants which means they may be helpful in preventing cancer, artery clogs, and memory loss!


Blackberries are a great source of vitamin C, fiber, vitamin K, manganese, and have a low glycemic index.

1 cup (144g) of blackberries (provided by the USDA) includes:

  • Calories: 62
  • Fat: 0.7g
  • Sodium: 1mg
  • Carbohydrates: 13.8g
  • Fiber: 7.6g
  • Sugars: 7g
  • Protein: 2g​

Click here for the source


Blackberry picking season in the US is June through August. When picking blackberries, look for uniform blue/black color with no green hull attached. To clean, rinse gently under running water (don’t soak them), pat dry, and enjoy.

Today we're sharing a refreshing, easy summer cocktail to try! Feel free to swap the alcohol with extra club soda for a fun mocktail.

Classic Blackberry Bramble

Serves 6-8 people


  • 1 pint fresh blackberries
  • ½ cup fresh lemon juice
  • 1 cup vodka
  • 4 cups club soda (chilled)
  • ¼ cup (or to taste) light agave or simple syrup 


Step 1. Muddle the blackberries in a pitcher.

Step 2.  Add lemon juice, vodka, and club soda to the pitcher. Sweeten to taste. Stir. 

Step 3. Serve chilled! 


...And for your dinner table, try this tangy glaze on grilled chicken or seitan. 

Blackberry Balsamic Sauce

Serves about 6 people


  • 1 pint blackberries
  • ½ cup balsamic vinegar
  • 2 teaspoons maple syrup


Step 1. Add ingredients to a small saucepan over medium heat. 

Step 2. Stir frequently, mashing the blackberries until they’re broken down and incorporated. 

Step 3. Cook until mixture is reduced to the desired consistency- about as thick as a BBQ sauce. Brush or drizzle onto your protein of choice and enjoy!

Meet the Author

Kristen Latteri

NASM Certified Personal Trainer

PROnatal Certified


Kristen is a National Academy of Sports Medicine certified personal trainer who also holds a master's degree in social work from Fordham University. Her strong interest in the interconnectedness between physical health and mental well-being led her to pursue a career in personal training. Kristen works to promote healthy and happy lifestyles by coaching her clients through safe and fun workouts designed to help them achieve their personal goals.

Growing up as a competitive figure skater and ice hockey player, movement and physical fitness have always played a central role in Kristen's life. She is an avid snowboarder and enjoys spending time outdoors hiking and biking with her family.

“I love helping my clients reach their wellness goals by designing fitness programs that can be incorporated into a balanced lifestyle. My goal is to make working out a fun part of your routine!”

If you'd like to train with Kristen, you can send her an email:  kristen@pongopower.com

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