There are three different species of mulberries, each native to different regions. The white mulberry is native to Eastern Asia and Central China. The red or American mulberry is native to Eastern United States. Black mulberry is native to Western Asia. Thousands of years ago they were transported from China to Turkey and prized as a rare and expensive treat. Now, these nutrient rich morsels, they are not quite as expensive but every much the treat, often sold in the dried form. Our Honest to Goodness mulberries are shaken from the trees and then sun dried without any added nasties!
White mulberries are a surprising source of protein with 4g in 1/3cup. They are rich in iron, calcium and vitamin C, K. These unassuming fruits are also high flavonoid antioxidants reservatrol and anthcyanins. Reservatrol, like that in red wine, has been shown to promote heart health and overall vitality. Anthycyanins are the colourful pigments shown to help prevent disease. Specifically when found in mulberries, have be shown to reduce inflammation, lower risk of cancer, promote overall health and longevity. They are also used in Chinese medicine as a blood tonic, to treat prematurely grey hair, constipation and diabetes and often prescribed to health fatigue. These little berries sure are hiding a lot of good stuff!
Raw dried white mulberries have a soft and chewy texture with a unique caramel flavour, much like figs, that pairs well easily. Because they aren’t as moist as other common dried fruits, they can be ground up to a sugar like texture. In this recipe I have used it in that way, and replaced any other sugar. When used in baking with the walnuts I found that the flavours aren’t that strong. They would probably be a bit more prominent in just a plain cookie.
Dried mulberries can be used in a number of different ways – brewed into tea, mixed in fruit crumbles and pies, baked in cakes, added to stewed fruit and compotes, blended in smoothies or as is as a snack, in trail mixes or salads.
1 cup organic walnuts
1 cup rolled oats
1 cup wholemeal spelt flour
1 cup mulberries
1 tsp baking soda
1 tsp cinnamon
1 tsp all spice
pinch of himalayan salt
2/3 cup non dairy milk, room temperature – almond, rice, oat, soy
2/3 coconut oil, melted
1 tsp vanilla extract
What to do:
1. Preheat the oven to 170 degrees and line a baking tray with baking paper.
2. Using a food processor, mix the walnuts and the oats into a coarse meal. Repeat separately with the mulberries. Add the walnuts, oats and mulberries to a bowl with the flour, cinnamon, all spice and salt, stir together until well combined.
3. In a small bowl, whisk together the non dairy milk, coconut oil and vanilla. It’s important not to have the milk cold as the coconut oil will become solid. You may want to mix it over a saucepan of boiling water.
4. Pour the liquid mixture into the flour mixture and stir together well with a wooden spoon.
5. Roll the dough into golf ball size pieces with your hands. Place them on the lined tray about 5cm apart and gently flatten with the back of a wet spoon.
6. Bake the cookies in the oven for 15-20minutes until lightly browned on the bottom. They should still be soft to touch. Allow cookies to cool for 5 minutes before transferring to a wire tray to cool completely.
Download recipe from our website here…
Our Organic Dried White Mulberries are available at our Showroom and market stalls!