Raspberries: All You Need to Know
Known for its tart, sweet flavor, vibrant red color, and its superfood status within the berry community, red raspberries are among the most widely enjoyed berries in the United States. Few foods can brighten up a dull meal or snack like red raspberries. And with the consistent quality, everyday convenience, and peak flavor that characterize fresh or frozen red raspberries, this delicious fruit can be enjoyed anytime of the year!
Frozen raspberries are as nutritious and delicious as their fresh counterparts. Picked when perfectly ripe—when they pack the greatest nutritional punch—fresh raspberries are promptly exposed to a quick freezing technique that locks in their robust flavor and impressive nutrient profile. A one-cup serving of frozen red raspberries has only 80 calories, but provides an excellent dose of vitamin C and manganese.
Raspberries also deliver phytonutrients (individual compounds from plants found in fruits and vegetables). These include the polyphenols: anthocyanins, flavan-3-ols, procyanidins, flavonols, ellagitannins, and hydroxycinnamates. A growing body of research is investigating how some phytonutrients may offer protection against some cancers, heart disease, stroke, high blood pressure, cataracts, osteoporosis and other chronic health conditions.
This notable nutritional profile has prompted more research into raspberries’ potential health benefits. Studies suggest that the abundance of health-promoting compounds in red raspberries may reduce inflammation, oxidative stress, and protect against free radical-induced cell damage—all of which are implicated in chronic diseases such as heart disease, cancer, type 2 diabetes, and cognitive decline.
Frozen red raspberries are wonderfully versatile and can be incorporated into meals, snacks, and desserts. Stir into yogurt, add to hot or cold cereal, sprinkle over salad, or use them instead of ice cubes in lemonade and iced tea. They’re also perfect as a stand-alone snack and as an ingredient in smoothies and baked goods..
This recipe for Anytime Pumpkin-Raspberry Muffins, courtesy of redrazz.org, combines frozen raspberries with pumpkin and aromatic spices for delicious whole grain muffins.
A serving (one mini-muffin) contains 60 calories, 2.5 g fat, 0 mg saturated fat, 0 mg cholesterol, 60 mg sodium, 9 g carbohydrate, 1 g dietary fiber, 4 g sugar, 1 g protein, 20% DV Vitamin A
Yield: 36 mini muffins, 1 muffin per serving
Anytime Pumpkin-Raspberry Muffins:
1 ½ cups white whole wheat flour
½ cup packed brown sugar substitute blend
¼ cup granulated sugar
2 teaspoons ground cinnamon
½ teaspoon baking soda
½ teaspoon salt
1 cup canned pumpkin
¾ cup low fat buttermilk
3 tablespoons canola oil
3 egg whites
1 tablespoon grated orange rind
1 teaspoon vanilla extract
2 ounces chopped pecans, toasted
2 cups frozen unsweetened red raspberries
½ teaspoon ground cinnamon
1 ½ tablespoons granulated sugar
- Preheat the oven to 350 degrees F. Line 36 mini muffin tins with candy paper liners and set aside.
- Whisk together the flour, brown sugar blend, 1/4 cup sugar, 2 teaspoons cinnamon, baking soda, and salt in a medium bowl until well blended.
- In another medium bowl, stir together remaining muffin ingredients.
- Stir the pumpkin mixture into the flour mixture until just blended. Do not over mix. Spoon equal amounts of the batter in each muffin tin. (The tins will be full!) Place equal amounts of the raspberries on top of each muffin. Bake 12-13 minutes or until wooden pick inserted comes out almost
- Meanwhile, combine the remaining 1 tablespoon sugar and 1/2 teaspoon cinnamon in a small bowl and set aside. Remove muffins from the oven, place on wire rack and immediately sprinkle with the cinnamon sugar. Let stand 15 minutes to continue to cook and absorb flavors.