R is for raspberries

raspberries SAWe are approaching the peak season for UK raspberries, so make the most of them while you can, writes Dr Susan Aldridge, HS guest blogger, freelance writer and editor based in London, with an interest in medicine, health, science and food/nutrition.

Raspberries, which belong to the same botanical family as blackberries and roses, are not only delicious, but low in sugar, high in soluble fibre, vitamin C, potassium and phytochemicals.

You’ll be familiar with the red raspberries pictured, but you can also buy purple, gold and black raspberries. It’s worth seeking out – or even growing – black raspberries, as they are particularly rich in antioxidant phytochemicals like ellagic acid and anthocyanins. Raspberries should always be eaten on the day, as they don’t keep well. But you can freeze them, and keep up your supplies of this ‘superfruit’ all year round (if you are tempted to buy imported raspberries, just think of the air miles and carbon footprint!)

Green smoothie

At only 120 calories, and containing five servings of fruit and vegetables and 10g, this is a very healthy and delicious snack or light meal.

Serves one

200g raspberries

Handful of spinach

250ml hemp or almond milk

Blast the above ingredients in a Nutribullet or other blender.

 

Red fruit salad

This is a lovely dish, full of contrasting textures and flavours, to take to a summer party or barbecue. Also nice with yoghurt for breakfast, especially with a dollop of stewed rhubarb.

Serves two to four

Wedge of watermelon, cut into chunks

Punnet of raspberries

Punnet of strawberries, hulled and chopped

Chopped mint

Mix the fruits and scatter with the mint.

 

Summer raspberry sundae

This is the recreation of a delicious, yet simple, dessert I had on holiday in Germany a couple of years ago. Go for the best quality ice cream you can find to make the most of it.

Serves two

Punnet of raspberries

Mascarpone cheese

Ice cream (works well with vanilla, coffee, chocolate and, of course, raspberry)

Tip the raspberries into a saucepan and heat on a low heat for a couple of minutes until they make a thick sauce. Serve with the ice cream and a scoop of marscapone.

Raspberry vinegar salad

Search out raspberry vinegar in specialist food shops and use in a sweet/red themed salad. Delicious with or without flaxseed, olive or hazelnut oil in a salad of beetroot, red onion, tomatoes, hazelnuts and cranberries.

 

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