Boysenberries might not be stocked regularly at your local grocery store, but it’s worth seeking them out. Half blackberry and half raspberry, the boysenberry is a fruit bred in the early 1900s by a Californian horticulturist.

Large and intense, the boysenberry gets its distinctive flavor from its complex ancestry: a sweetness and floral aroma from the raspberry side of the family and a feral tang from three blackberry species.

Like its “parents,” the boysenberry packs a healthy punch. For starters, it is rich in vitamins and minerals that support your overall health, as well as powerful antioxidants that help in maintaining good health.

Because of their sweet tartness, boysenberries can be enjoyed fresh by the handful or made into jellies, syrups, sauces and pie fillings. Boysenberries are also ideal for dessert offerings, yogurt and smoothies.

Top boysenberry health benefits

Tasty, juicy boysenberries are exceptionally good for you. Rich in essential nutrients, brimming with powerful antioxidants and low in fat, boysenberries tick all the boxes for maintaining a healthy diet.

Check out some of the most touted health benefits of boysenberries:

1. Supports healthy heart function – Having high levels of cholesterol can significantly raise your risk of heart disease. But a recent Japanese study found that boysenberries can help reduce cholesterol levels. Plus, the potassium in boysenberries boosts blood circulation, which is vital for good heart health.
2. Controls blood sugar levels – Like most berries, boysenberries are ideal for a diabetic diet. Although they’re sweet, they’re also low glycemic foods. This means you digest them more slowly, which is why the berries only cause a very gradual rise in your blood sugar levels.
3. Strengthens your bones – Boysenberries give you ample amounts of vitamin K, which plays a crucial role in keeping your bones strong and healthy. Some studies even suggest that vitamin K may help lower your risk of osteoporosis.
4. Supports weight loss – If you want to lose weight healthily, snack on boysenberries. Their fibers keep you full for longer periods so that you’re less likely to indulge cravings or overeat.
5. Boosts brain health – Keep your mind sharp by adding boysenberries to your diet. These berries give you high levels of folate, a B vitamin that helps preserve your cognitive functions. Previous research also shows that folate can lower your chances of developing Alzheimer’s disease.
6. Supports healthy skin – Boysenberries are excellent sources of vitamin C. This nutrient supports the production of collagen, the protein that keeps your skin firm and healthy.
7. Maintains healthy vision – As an antioxidant, vitamin C protects your eye cells from damage caused by free radicals. Folate is also crucial for eye health because a lack of it can cause blurred vision.
8. Improves digestive health – Fiber in boysenberries binds to your stool, adding weight and softening it. Soft, bulky stool is easier to pass. This is why you’re less likely to feel constipated if you often eat fiber-rich foods.
9. May prevent kidney stones – Boysenberries may also prevent the formation of kidney stones thanks again to their high fiber content. Fiber also binds to excess minerals that may harden into painful stones later on.
10. Promotes healthy pregnancy – Pregnant women are often advised to eat foods rich in folate. That is because folate helps lower the risk of birth defects. Plus, folate supports fetal brain development.

Vegan boysenberry cobbler recipe

Tangy boysenberries are the star of this healthy, decadent dessert. Slide this cobbler into the oven at least half an hour before dinner is served to enjoy it hot.

Ingredients for 6 servings:

• 1 egg, lightly beaten
• 4 cups boysenberries
• 1 1/3 cups coconut sugar
• 1 cup almond flour
• 1/8 cup distilled water
• 3 tablespoons coconut milk
• 3 tablespoons almond butter
• 1 1/2 tablespoons potato starch
• 1 tablespoon fresh lemon juice
• 2 teaspoons baking powder
• 1/4 teaspoon kosher salt

Preparation:

1. Preheat the oven to 350 F.
2. To a saucepan, add water, potato starch, 1/3 cup of sugar and boysenberries. Cook on medium heat until the mixture has thickened, about 15 minutes.
3. Stir in lemon juice and 1 tablespoon of butter. Pour the mixture into a baking dish. Set aside.
4. In a bowl, mix flour, baking powder, salt, egg, milk and the remaining sugar and butter. Stir well to form a smooth batter.
5. Pour the batter into the dish and spread it evenly. Bake for 30 minutes. Let cool for a few minutes before serving.

Brimming with nutrients and powerful antioxidants, boysenberries tout a wide range of health benefits. Make boysenberries part of your diet by enjoying them fresh, tossing them into salads or baking them into decadent desserts like pies and cobblers.

Sources:

FoodAndWine.com

StylesAtLife.com

ScienceDirect.com

VeryWellHealth.com

CDKitchen.com