Mulberries are a delicious sweet fruit grown in Asia, Africa, and America (mostly in warmer parts). Mulberries are considered a “superfood” due to their high antioxidant content, mainly from resveratrol, and other phytonutrients. Mulberries come in several varieties, white, red, purple, and black- white mulberries seem to be the most popular of the varieties. If you’ve never tasted a mulberry before they’re incredibly sweet and have one of the most unique flavors. The taste is somewhat bitter yet sweet like candy, with a hint of pear, citrus, and floral. Dried mulberries also have a crumbly yet chewy texture which is especially nice in trail mixes or muesli.
How to use | use as you would any other dried fruit. I particularly love dried mulberries in granola, trail mix, Nourishing Muesli, in yogurt, oatmeal, cereal, desserts, or topped on Stripped Green Smoothie Bowls.
Nutrient breakdown of MULBERRIES | *per 1 cup, 140g raw
Protein | 1 cup of mulberries contain 2g protein
Fiber | 1 cup of mulberries contains 2g fiber
Carbohydrates | 1 cup of mulberries contains only 14g carbohydrates (11g of sugar)
Iron | 14% DV
Potassium | 8% DV
Magnesium | 6% DV
Vitamin K | 14% DV
Vitamin E | 6% DV
B Vitamins | thiamin, niacin, B6, folate, riboflavin
Vitamin A | lutein, zeaxanthin, beta-carotene, alpha-carotene
Vitamin C | 85% DV
Phytonutrients | resveratrol
Where to purchase | health food stores, grocery stores, or online retailers.
Tips and tricks | I store dried mulberries in an airtight mason jar for freshness. I also enjoy rehydrating them in water before blending in smoothies, stirring in oatmeal or porridge.