Berry of the Week: RASPBERRIES

Health benefits of raspberries:

 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).  Raspberries have significantly high levels of antioxidant compounds which have potential health benefits against cancer, aging, inflammation, and neuro-degenerative diseases.  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.  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.  Raspberry contains anti-oxidant vitamins like vitamin A, and vitamin E. In addition to the above- mentioned 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.  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.  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)

 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:

 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