May Super Food - Raspberries

For the month of May, let us learn about the benefits of Raspberries:

  • Raspberries are a part of the rose family. There are black, purple, and golden types. Red raspberries are most common.
  • Raspberries taste best when they are fresh. However, you can eat raspberries year-round by buying them frozen. Incorporate frozen raspberries into smoothies, yogurt parfaits, salads, or on top of desserts!
  • Nutritionally, raspberries are low in calorie and high in nutrients. Raspberries have antioxidants and are anti-inflammatory. 1 Cup of raspberries has 64 calories, 14.7 grams of carbohydrates, 1.5 grams of protein, 0.8 grams of fat, and 8 grams of fiber. 1 cup will provide 54% of your Vitamin C for the day, 41% of Manganese, and 12% of Vitamin K.

Recipes

Walnut Raspberry Salad and Raspberry Vinaigrette

Nutritional Information: Makes 6 servings, 170 calories, 15 grams of carbohydrates, 12 grams of fat,4 grams of protein, 110 mg of sodium, 4 grams of fiber

Ingredients

3 Tbsp. raspberry preservesRaspberry Walnut Salad

2 Tbsp. vegetable oil

2 Tbsp. cider vinegar

Salt and pepper to taste

8 C fresh spinach leaves

1/3 C red onions, slivered

6 oz. fresh raspberries

½ C toasted walnuts, chopped

Directions

  1. In a large bowl whisk together preserves, oil and vinegar. Season with salt and pepper.
  2. Add spinach and onion and toss gently to coat with dressing. Add raspberries and walnuts and toss very lightly again. Serve immediately.

Raspberry Crumble Bars

Nutritional Information: Makes 18 servings, 365 calories, 51 grams of carbohydrates, 15 grams of fat, 4.5 grams of protein, 192 mg of sodium, 3.8 grams of fiber

Ingredients

Raspberry filling

2- 12-oz bags of frozen raspberriesRaspberry Crumble bars

½ C granulated sugarRaspberry Crumble bars

2 Tbsp. flour

1 Tbsp. cornstarch

Juice of 1 lemon

Crumble Layer

3 C rolled oats

3 C flour

2 C brown sugar

1 tsp baking powder

1 ½ C melted butter

½ tsp salt

Directions

  1. Preheat the oven to 350 degrees. Place raspberries in a large colander. Run warm water over them for a minute, and then let the liquid drain out for about an hour until softened and thoroughly drained. Mix raspberries with sugar, flour, cornstarch, and lemon juice.
  2. Mix the oats, flour, sugar, baking powder, butter, and salt together into a crumble-like mixture. Press two thirds of the crumble into the bottom of a 9×13 pan lined with parchment paper. Bake for 10 minutes.
  3. Arrange the raspberry layer on top of the baked bottom layer. Sprinkle with remaining crumble. Bake for another 25-30 minutes.
  4. Remove from oven. They will need a little time to set up into “bar” formation, so chill them for a few hours to get them really solid.