Eating Well With Whole Foods: Raspberries

Thoreau referred to the raspberry as the most innocent and simple of fruit. Now is the perfect time to enjoy the delectable, sweet fruit. June kicks off the beginning of the raspberry’s cultivating season. A member of the rose family, raspberry is a fragrantly sweet fruit with a subtle tart overtone. Raspberries appear to have originated in Eastern Asia. They became popular in the 17th century and in the 18th century the fruit was often used to make raspberry wine and vinegar, sweets and jams. Poland, Germany, Chile, and the United States are among the leading commercial producers of raspberries today.

Full of phytonutrients like anthocyanidins, which give berries its rich red hue, and ellagic acid, a raspberry rich diet helps prevent cell damage, a leading cause of many conditions and diseases ranging from cataracts to cancer. Raspberries possess nearly 50% more antioxidant activity than strawberries, three times that of kiwis, and ten times that of tomatoes. The high level of flavanoids, such as quercetin, helps prevent overgrowth of certain bacteria and fungi in the body, which are often the culprits in yeast infections and irritable bowel syndrome. Raspberries are an excellent source of dietary fiber as well as manganese and vitamin C, two antioxidant nutrients that help protect the body’s tissue from oxygen-related damage. They are also a rich source of riboflavin, niacin, magnesium, potassium and copper. A nutrient powerhouse, they are a healthy sweet treat that has a low impact on blood sugar.

When buying raspberries select ones that are firm, plump and uniform in color. Highly perishable, raspberries should only be purchased a day or two in advance of eating and should be stored in the refrigerator unwashed in a covered container. Just remember to remove any damaged berries to prevent infecting the others. Raspberries will last up to one year when frozen and are a delicious summer treat straight from the freezer popped right into your mouth or added to your favorite breakfast shake. Topped on oatmeal, mixed with yogurt and granola, or tossed into summer salads and sauces, raspberries can be enjoyed in many ways for a tasty treat and quick antioxidant boost.

½ cup plain unsweetened soy milk

¼ cup drained silken tofu

½ small frozen banana

½ cup fresh or frozen raspberries

1 TSP flaxseeds, ground

ice (optional)

Mix all of the ingredients together in a blender until smooth. Pour into a glass and enjoy!