What’s so great about raspberries?
Raspberries contain significant amounts of vitamin C, fiber, antioxidants, and other compounds that protect our bodies against the damaging effects of free radicals. Raspberries contain ellagic acid, quercetin, gallic acid, anthocyanins, cyanidins, pelargonidins, catechins, kaempferol, and salicylic acid, polyphenol antioxidants that have been shown to slow down the aging process, reduce pain and inflammation, reduce the risk of developing cancer, cardiovascular disease, diabetes, allergies, age-related cognitive decline, and macular degeneration.
What are free radicals?
I found this definition on the website POM Wonderful Pomegrante Juice, which was based on research published in Research Communications in Molecular Pathology and Pharmacology, (1997), 95: 179-189. “Free radicals are atoms or molecules in your body with an unpaired electron, making them highly unstable. Because electrons normally come in pairs, the free radicals collide with other molecules in an attempt to steal an electron, and may start a chain reaction, damaging your DNA and cells. Emerging science suggests this free radical damage may be linked to disease. Free radical scavengers, or antioxidants, bind with the free radicals before they can do their damage.
How do we protect ourselves from free radicals?
Eating an abundance of antioxidant-rich produce raises the level of antioxidants in the body and this helps reduce free radical damage to tissues and cells. To better illustrate the concept of antioxidants warding off free radical damage, think of your body as a car. As it burns fuel, it creates friction. If you don’t add enough oil to lubricants the engine, your car burns up, wears out, and breaks down more quickly than it was designed to. The same thing happens to your cells, tissues, and organ if you don’t eat enough antioxidant rich vegetables and fruit every day. The best defense is
What’s in a cup of raspberries?
A one cup serving contains only 64 calories, 1 gram of fat, 1 gram of protein, 15 grams of carbohydrate, abd a generous 8 grams of fiber. A single serving provides 54% of the daily value (DV) for vitamin C, 5% of the DV for iron, and 3 % of the DV for calcium.
Because of their higher fiber and water content, raspberries have a high satiety value. Who overeat raspberries? As I mentioned in a previous post about potatoes, one of the keys to lasting weight loss and weight management is to build your diet around unrefined whole foods with a high satiety value (SV). That means making vegetables and fruits the focal point, and the largest volume, of your meals and snacks. This allows you to eat your fill without overshooting your energy needs.
Raspberry Trivia: Have you ever wondered why raspberries cost so much?
According the authors of http://www.pickyourown.org/raspberries.htm, a web site
that tells you where you can find a pick-your-own farm near you, “Raspberries are so expensive in the grocery store because, since they are so soft, they bruise easily, spoil quickly and do not ship well. It's much better to pick your own!” More fun too.
Here’s a recipe from my new book, The Ice Dreeam Cookbook. This colorful, low-calorie sauce tastes great over Ice Dream or commercial non-dairy coconut-based ice cream. You can also use this sauce to dress up sliced melon, peaches, or nectarines. I like to add a sprinkle of shredded, unsweetened coconut or chopped toasted almonds, walnut, or pecans. This makes a perfect finale to any meal, including breakfast
Hands-on: 20 minutes / Cooking: 0 /Yield: 1 cup; 8 servings
Note: Consider doubling the recipe as this sauce freezes well. Rinse fresh raspberries just before using and don’t soak them in water for any length of time, or they’ll become soggy and lose flavor.
1 pint (2 cups) fresh raspberries rinsed and drained or a 12 ounce package frozen (unsweetened) raspberries transferred to a bowl while frozen and allowed to thaw
2 tablespoons honey or agavé nectar
2 tablespoons orange juice or 1 tablespoon orange liqueur (e.g. Triple Sec) + 1 tablespoon water
1/8 to 1/4 teaspoon pure stevia extract powder or 1/4 to 1/2 teaspoon clear stevia extract liquid (start with less; add more only if needed)
1. In a medium saucepan over medium heat, bring raspberries, honey, stevia and water to a boil. Reduce heat and simmer for 3 to 5 minutes, stirring a few times.
2. Place a fine mesh strainer or sieve over a medium-size bowl. Pour the fruit mixture into the strainer and, using a flexible rubber spatula, press the pulp through the sieve.
3. Press firmly, and periodically scrape the inside of the sieve clear of seeds, which can otherwise block the holes. Do not waste any of the precious pulp. Continue to press until you are left with just 1 or 2 heaping tablespoons of stiff, clumped-together seeds.
Scrape the bottom of the strainer to get the pulp that sticks to it. Discard the seeds and skins at the top of the strainer.
4. With a wire whisk or sturdy spoon, stir in the orange juice or liqueur and stevia. For a sweeter taste, add an additional 1/8 teaspoon stevia extract powder or 1/4 teaspoon stevia extract liquid.
5. Refrigerate until ready to serve. Use within 1 week or freeze.
2 tablespoons: 37 calories, 8 grams carbohydrate, 0 grams fat, 0 milligrams sodium
* For a thicker sauce: Dissolve 2 tablespoon arrowroot in 2 tablespoons cool or cold water. Add this to the sauce, then simmer over medium heat for 2 or 3 minutes, stirring to thicken.
* Blackberry Sauce: Replace raspberries with blackberries in the master recipe above.
* Boysenberry Sauce: Replace raspberries with boysenberries in the master recipe above.
Source: The Ice Dream Cookbook by Rachel Albert-Matesz © COPYRIGHT 2008
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