Main meals

Wild food recipe — foraged blackberry salad

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This blackberry salad recipe is the ideal way to enjoy the season’s bounty. Blackberries are in abundance in the UK from late summer until early October.

These juicy purple jewels are ideal for incorporating into both sweet and savoury dishes. From salads to crumbles, blackberries are the ideal addition and are bursting with nutrients to help keep us glowing from the inside out. For instance, blackberries contains vitamins A, C, E and most of our B vitamins. They are also a rich source of powerful antioxidants called anthocyanins. Research suggests these antioxidants may have brain-protecting properties too.

This blackberry salad recipe is the ideal combination of sweet and savoury. With rich, creamy Stilton cheese and slices of Parma ham, it’ll leave you reaching for more. Plus, the crunchy addition of toasted walnuts provides a rich plant-based source of omega-3 fatty acids – ideal for supporting brain health. So what are you waiting for? Head out on a family walk and go foraging for these rich and juicy berries before serving up a delicious lunch.

Discover more delicious salad recipes

 

Wellbeing Wisdom

  • Blackberries are bursting with vitamins and antioxidants to help you glow from the inside out
  • Walnuts are good for heart health and rich in omega-3 fatty acids
  • Goat’s cheese would also work well for a slightly healthier cheese option

Ingredients

For the salad

  • 4 slices of Parma ham
  • 80g walnuts
  • Large handful of watercress
  • Small handful of flat-leaf parsley
  • 2 apples, cut into thin segments
  • 150g blackberries
  • 1⁄2 red onion, finely chopped
  • 70g Stilton, crumbled

For the dressing

  • 5 blackberries (set aside from the salad)
  • 3tbsp balsamic vinegar
  • 3tbsp olive oil

  • 1 orange, juice and zest
  • 1⁄2 tbsp honey, to taste

  • Salt and pepper

Method

  1. Preheat the oven to 190°C/375°F/gas
mark 5. Place the Parma ham and walnuts
 on a baking tray and pop in the oven for 
5-7 minutes, until the Parma ham is crispy and the walnuts toasted.
  2. Add the watercress and parsley onto 
a serving platter, followed by the apples, blackberries and red onion. Break the crispy Parma ham into large pieces and roughly crush the walnuts, before scattering both over the salad, along with the Stilton.
  3. For the dressing, mash up the blackberries, add in the balsamic vinegar, olive oil, orange juice and zest, honey to taste, and salt and pepper. Mix well or – if using a lidded jar – shake well. Drizzle over the salad to serve.