Ask a Dietitian

Raspberries are a popular berry in Western Canada. The peak season being June and July but some plants bear fruit again in early fall. The most common raspberry is the red raspberry but they also come in yellow and black. Raspberries are a deliciously sweet fruit packed full of nutrients and fibre. ½ cup of raspberries contains only 34 calories, 4g fibre, 8g of carbohydrates, 17mg of vitamin C and are also a source of folate and potassium. In addition, raspberries are good sources of antioxidant phytochemicals, in particular, the phenolic compounds anthocyanins and ellagic acid. These antioxidants scavenge free radicals and reduce the risk for oxidative diseases such as cancer, heart disease and neurodegenerative diseases. Raspberries also contain the phytonutrient lutein which may help reduce the risk of macular degeneration.

Buying: when choosing your raspberries at the store, look for dry berries that are not stuck together. Raspberries are very fragile which makes them especially perishable. They should be firm not soft and can vary in size. Frozen raspberries are an excellent option for buying berries year round. IQF (individually quick frozen) raspberries are flash frozen which locks in the nutrients. Frozen berries contain the same antioxidant activity and vitamin C content as fresh berries.

Storing: Go through your package of berries and remove any that are squished or moldy to prevent them from affecting the other berries. Raspberries should be stored at the front of the fridge and are best eaten in the first couple days. If you grow them yourself you can pick them and eat them the same day. Rinse them under cold water just before consuming. If you want to freeze them, do so after rinsing, air dry, lay them on a cookie sheet in a single layer and then once frozen transfer them to a storage container.

Eating: Raspberries can be used in fruit salads, yogurt parfaits and as a topping for dessert. They are great in salad and just eaten on their own. You can also use them in muffins, pies and fruit crisps as well as stewed for an ice cream topping or on grilled poultry or lamb. I love to make salad dressings with cooked frozen berries, a touch of sugar, balsamic vinegar, orange juice, olive oil, rosemary and chilli powder. Another delicious use is to make a coulis to drizzle on grilled pork tenderloin or chicken breasts. Raspberries with ginger and salmon make a delicious combination or turkey spinach and raspberry jam sandwich with melted Havarti cheese. Check out www.bcraspberries.com for more delicious ideas.