When I was growing up my father kept an awesome garden in our backyard- we had grape vines, corn stalks, a cherry tree, lettuce, peppers- I could go on and on!!! One of my favorite things we had in our yard were raspberry bushes- they grew along the fence and we would pick and eat them everyday. I have memories of my mom handing me a bowl and asking me to go out and fill the bowl with tons of plump, juicy raspberries to have with our dinner. At the time I did not realize how healthy these little berries were -I only knew they tasted delicious!! Raspberries have 50% higher antioxidant levels than strawberries, 3X that of kiwi, and 10X that of a tomato. They are an excellent source of Vitamin C, Manganese, Riboflavin, Folate, Niacin, Magnesium and Potassium. They are high in fiber and very low in calories- one cup has 8 grams of fiber and only 64 calories! Raspberries contain Quercitin which is a bioflavonoid that inhibits the release of histamine and is said to help alleviate the symptoms of hay fever. They also contain high amounts of Ellagic Acid, a phenolic compound that inhibits the growth of cancer cells. Can you believe all of this in a little red berry???
Ways to eat raspberries:
- straight off a bush
- in a big bowl with chopsticks!!!
- mix them with other berries for an antioxidant rich fruit salad
- my daughters favorite way to eat them is dipped into a homemade coconut cream!!! YUM
1 cup raspberries
lots of ice
Blend and drink!!!
So Good Smoothie
1 cup raspberries
1/2 cup water
1-2 tbsp. sweetener if desired (agave, honey or maple syrup)
Blend and enjoy!!!
1 bag frozen organic raspberries
2-4 tbsp. of sweetener (agave, honey or maple syrup)
Blend together and garnish with fresh raspberries and a sprig of mint!!
Check out my website!! ColorWheelMeals.com