Good news for raspberry lovers! After a delay caused by the scorching heat in June, a bountiful harvest of British raspberries has finally arrived on supermarket shelves. The peak production of this summer favourite fruit has just begun, and it’s time to make the most of this juicy fruit.
Raspberries not only taste delicious but also offer a plethora of health benefits. Anna Tebbs, head chef and registered nutritionist at Green Chef, highlights their nutritional value, saying, “As raspberries are in season, it’s the perfect time to include these bites of juicy goodness in your meals. Their health benefits are endless.”
These vibrant berries are surprisingly high in fibre, with approximately eight grams of fibre in just one cup. They are also packed with vitamins, minerals, and antioxidants.
Anna said: “To top it off, they are loaded with vitamin C, essential for glowing skin and to repair your skin after any sun damage – what a summer skincare hack.”
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Now that we know how beneficial raspberries are for our health, let’s explore some creative ways to incorporate them into our diet:
1. Salads
Raspberries are not limited to desserts; they can also add a delightful touch to savoury dishes. Anna suggested: “For lunch, they offer the perfect sweet touch to any salad: pair with a balsamic dressing and you are good to go.”
2. Smoothies
Start your day with a refreshing and nutritious breakfast smoothie. Fliss Freeborn, author of “Do Yourself A Flavour,” shared her recipe:
“Freeze a peeled, small banana and blend it with a handful of raspberries, 25g of oats, 200ml of coconut milk, and a dash of agave and lime juice for a thick and cold breakfast smoothie.”
3. No-churn ice cream
Indulge in a magical treat with homemade raspberry ice cream. Fliss reveals her secret: “Stew down 700g of raspberries with a dash of water and a tablespoon of sugar until you have a coulis, then strain through a sieve and reduce until you have between 200-300ml [left].
“In a separate bowl, whip together a can of condensed milk with 500ml of double cream until soft peaks form, then whip through the raspberries until combined. Spoon into a freezable container and place in the freezer overnight for perfectly scoopable, no-churn ice cream.”
4. Garnishing desserts
Elevate your desserts by topping them with plump, jewel-like raspberries. Fliss said: “Forget double cream, buttercream, or clotted cream – all you need to top a dark chocolate torte is a layer of raspberries. Arrange them in a circular pattern and dust with icing sugar to serve.”
5. Breakfast toppings
Add a burst of flavour to your morning routine by sprinkling raspberries on your bowl of cereal, yogurt, or overnight oats.
Anna shared her favourite way of including raspberries in her diet, saying: “My favourite way to include raspberries in my diet is by scattering them on a bowl of cereal, yogurt, or overnight oats.”
6. Chia jam
For a healthier alternative to traditional raspberry jam, Anna suggests adding chia seeds and reducing the sugar content. She said: “Add two tablespoons of chia seeds per 400g of raspberries and reduce the sugar content by half. This will give you a jam with more fibre and omega threes.
“The chia seeds will thicken the jam, and it will look like extra raspberry seeds. Remember, chia jam won’t have the same shelf life as traditional preserves, so keep it in the fridge and use it within a week.”
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