Berry of the Week: RASPBERRIES
Health benefits of raspberries:
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Delicious raspberries are low in calories and saturated fats but are rich source of dietary fiber and
antioxidants. 100 g berries contain just 52 calories but provide 6.5 g of fiber (16% of daily
recommended intake).
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Raspberries have significantly high levels of antioxidant compounds which have potential health
benefits against cancer, aging, inflammation, and neuro-degenerative diseases.
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Xylitol is a low-calorie sugar substitute extracted from raspberries. A teaspoonful of xylitol contains
just 9.6 calories as compared to that of sugar, which has 15 calories. Xylitol absorbs more slowly in
the intestines than sugar and does not contribute to high glycemic index, and thus, can be helpful in
diabetics.
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Fresh raspberries are an excellent source of vitamin-C, which is also a powerful natural antioxidant.
100 g berries provide 26.2 mg or about 47% of DRI of vitamin C. Consumption of fruits rich in
vitamin C helps the body develop resistance against infectious agents, counter inflammation, and
scavenge harmful free radicals.
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Raspberry contains anti-oxidant vitamins like vitamin A, and vitamin E. In addition to the abovementioned antioxidants, is also rich in several other health promoting flavonoid poly phenolic
antioxidants such as lutein, zea-xanthin, and ß-carotene in small amounts. Altogether, these
compounds help act as protective scavengers against oxygen-derived free radicals and reactive
oxygen species (ROS) that play a role in aging and various disease processes.
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Raspberries contain a good amount of minerals like potassium, manganese, copper, iron and
magnesium. Potassium is an important component of cell and body fluids that helps controlling
heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant
enzyme, superoxide dismutase. Copper is required in the production of red blood cells.
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They are rich in B-complex group of vitamins and vitamin K. The berries contain very good amounts
of vitamin B-6, niacin, riboflavin, and folic acid. These vitamins are function as co-factors and help
body in the metabolism of carbohydrates, protein and fats
Preparation and serving methods
To wash Raspberries, dip them in cold water in a large bowl for few seconds and swish gently few times to
remove any sand and insecticide residues. Gently pat them dry using paper towel or cloth. This method will
help bring them to normal room temperature, and so also increases their flavor and enriches the taste. Then
remove the stems and caps, if any, by simply pinching off with fingers or using a paring knife.
Here are some serving tips:
 Fresh raspberry sections are a great addition to fruit or green salad.
 They can be a great snack to enjoy in between meals
 Raspberry has also been used in fruit enriched pastries as in popular danish pastry.
 Raspberries are a popular addition to dairy products, as in strawberry flavored ice creams,
milkshakes, smoothies, and yogurt.
http://www.nutrition-and-you.com/raspberry.html
Chicken, Feta, and Raspberry Salad
Courtesy of Deanna Ibbitson, Graduate Student in Human Nutrition, Faculty of Land and Food Systems, UBC
The Dressing:
Raspberry vinaigrette: (other berries can be substituted)
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1/2 cup fresh raspberries
1/2 cup olive oil
3 tablespoons raspberry vinegar or white wine vinegar
1 shallot chopped
1 teaspoon honey, maple syrup, or sugar
Salt and pepper
Blend the raspberries, vinegar, shallot and honey in a blender or food processor. Slowly blend in the oil to
make a dressing of a smooth consistency. Add salt and pepper to taste. Makes about 1 cup of dressing.
The Vegetables, Cheese, and Nuts:
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greens of choice, washed and chopped into bite-sized pieces
sliced cucumbers
sliced sweet peppers
chopped nuts (pecans, cashews, almonds, or hazelnuts)
feta cheese, crumbled (soft, un-ripened goat's cheese also works well)
fresh basil
The Chicken:
Chicken cooked in any way works well here. You can grill chicken breasts on the barbeque, bake them in the
oven, or fry them with a bit of olive oil. The chicken can be added to the salad warm or cold (cooked chicken
can be stored in the fridge 3-4 days, covered).
To bake: Rub boneless, skinless chicken breasts with a bit of olive oil and sprinkle with salt and pepper. Bake
at 350°F until cooked (the center will no longer be clear. This will take about 25 minutes depending on the
size of the breast). Slice into bite-sized pieces.
The Final Salad:
Toss the greens with a desired amount of raspberry vinaigrette. Add sliced veggies. Top with chicken, sliced
veggies, fresh raspberries, feta or goat's cheese, chopped nuts, and chopped, fresh basil.
http://www.bcfarmersmarket.org/fresh-market/subpage/chicken-feta-and-raspberry-salad