Raspberries (Rubus)
HOW SWEET IT IS!
Did you know … xylitol, a popular sugar alternative, is made from raspberries?
What’s the Story?
There are over 200 known species of raspberries that range in colour from red (Rubus ideaus) and black (Rubus occidentalis) to the less familiar orange, purple and yellow varieties. Raspberries have similarities to both of their cousins: the blackberry and the strawberry. Raspberries and blackberries are collectively known as “bramble” fruits, which are fruits formed by the aggregation of several smaller fruits called drupelets.
A Serving of Food Lore …
Raspberries are native to Asia Minor and North America. Earliest recordings show that raspberries were popular around the time of Jesus Christ. Romans are thought to have begun the domestication of raspberries around the fourth century and spread raspberry cultivation throughout Europe. The British are credited with popularizing raspberries, especially in jam and jelly form, and for bringing the plants to New York in the mid-1700s. Cultivation of the native American black raspberry began in the 1800s.
Where Are Raspberries Grown?
The leading producers are Poland, Russia, Germany, Yugoslavia, Chile and the United States.
Why Should I Eat Raspberries?
Raspberries are a good source of fibre, phosphorus and selenium, and an excellent source of vitamin C. Raspberries are rich in a variety of antioxidants and phytochemicals associated with fighting disease. Flash freezing and processing raspberries into preserves destroys much of the vitamin C, but luckily most of the other antioxidants remain.
Home Remedies
Raspberry leaf tea is used to treat nausea and vomiting associated with morning sickness. Fresh raspberries, which are high in vitamin C, have been used to treat and prevent sinus infections.
Throw Me a Lifesaver!
CANCER: There are several recent studies that look at different cancers and the benefits of using raspberries or raspberry extract for potential treatments. A study using a rat model of human oesophageal cancer cells found that a diet containing black raspberries significantly reduced tumour cell growth. A case-control study using hamsters found that black raspberries will inhibit oral tumour formation. A cell study using the phytochemicals ferulic acid and beta-sitosterol, commonly found in black raspberries, stopped the growth of both premalignant and malignant oral cancer cell growth. A study observing the effects of raspberry extracts on human liver cancer cells found that the more extract that was used, the less replication of cells occurred.
DIABETES: Anthocyanins, powerful compounds found in raspberries, reduce blood glucose levels after starch-rich meals.
OBESITY AND FATTY LIVER: A study using mice fed high-fat diets and varying amounts of raspberries discovered that raspberries helped prevent and improve fatty liver and also reduced obesity.
Tips on Using Raspberries
SELECTION AND STORAGE:
• Avoid spoilage by making sure there are no signs of moisture and that they are not packed too tightly.
• Remove any berries that are spoiled or mouldy, and place the unwashed berries back into their original container.
• Raspberries will keep fresh in the refrigerator for about two days.
• To freeze raspberries, rinse, pat dry, place them on a baking tray, and put them in the freezer. Transfer to a plastic bag. Frozen raspberries will keep for up to one year.
PREPARATION AND SERVING SUGGESTIONS:
• Gently wash them and pat dry.
• Top your cereal, salads, yogurt, ice cream, waffles or pancakes.
• Raspberries are a great addition to fruit smoothies.
Adapted from Healthy Homestyle Desserts by Evelyn Tribole
Servings: 10 • Prep and cooking time: 20 minutes
This recipe contains three powerhouse foods.
INGREDIENTS:
1 whole-wheat pie shell, prepared and cooled
FILLING:
8oz/225g fat-free cream cheese
4oz/110g light cream cheese
2½oz/60g icing sugar
1 teaspoon vanilla
PEACH GLAZE:
3oz/75g granulated sugar
1 tablespoon cornflour
One 6oz/175g tin peach nectar
FRUITS:
2 kiwis, thinly sliced
1 peach, peeled and thinly sliced
One 6oz/175g punnet fresh raspberries
DIRECTIONS:
In a small bowl, beat together the cream cheeses, icing sugar and vanilla. Spread the mixture on the cooled crust. Chill for 30 minutes. In a small pan, stir together granulated sugar and cornflour, and gradually add in peach nectar. Cook and stir over medium-high heat until the mixture begins to bubble. Cook and stir for 1 minute more. Remove from heat and cool for at least 5 minutes. Using a pastry brush, apply a thin layer of glaze over the cream-cheese filling. Add kiwi slices. Add a thin layer of glaze. Add peaches and glaze. Top with raspberries and remaining glaze.
BREAK IT DOWN …
Calories: 220; Total fat: 9g; Saturated fat: 3g; Cholesterol: 0mg; Sodium: 180mg; Total carbs: 30g; Fibre: 3g; Sugar: 19g; Protein: 6g.