It feels like “raspberry fest” in my kitchen this week because those juicy red organic
berries are finally priced at the lower than usual price of $3.99 in my local natural
For weeks, I haunted the berry section, browsing the prices of the organic raspberries.
I watched them go from a high of $8.99 for a small container down to $5.99. but that
still wasn’t low enough for me to rejoice.
I settled for lower-priced strawberries, blueberries and blackberries, which I also enjoy,
while I waited for the price of raspberries to decrease.
Of course, I grabbed several containers at that low price, because I knew they would not
be available for long!
What I Love About Raspberries
Raspberries are valued for both their taste and their superior nutritional value.
Research studies indicate that eating raspberries may decrease the risk of obesity, diabetes,
heart disease, cancer and overall mortality while promoting a healthy complexion, increased
energy, eye health and overall lower weight.
The proportion of dietary fiber in raspberries is among the highest known in whole foods–
up to 6% fiber per total weight (26% Daily Value).
One cup of raspberries provides 8 grams of fiber.
The fiber and water content in raspberries help to prevent constipation and maintain a
healthy digestive tract.
Dietary fiber plays a role in regulating the immune system and inflammation, helping to
decrease the risk of inflammation-related conditions such as cardiovascular disease,
diabetes, cancer, and obesity.
Raspberries are a rich source of vitamin C, with 26 mg per 100 g serving (32% DV),
manganese (32% Daily Value) and dietary fiber (26% Daily Value).
Foods high in vitamin C like raspberries have been shown to help keep eyes healthy by
providing protection against UV light damage.
They are a low-glycemic index food, with total sugar content of only 4% and no starch.
Raspberries contain anthocyanin pigments, ellagic acid, quercetin, gallic acid, cyanidins,
pelargonidins, catechins, kaempferol and salicylic acid.
Both yellow and red raspberries contain carotenoids.
Several animal studies have shown a positive correlation between intake of flavonoids in
berries and memory improvement as well as decreasing the delay in cognitive ability
related to aging.
Eating flavonoid-rich foods like raspberries supports a lower risk of death from cardio-
vascular disease and stated that even small amounts of flavonoid-rich foods may be beneficial.
The potassium in raspberries supports heart health as well.
Raspberries contain powerful antioxidants that work against free radicals, inhibiting tumor
growth and decreasing inflammation in the body.
With all of raspberry’s healthy benefits, I can’t wait to consume lots of this nutritional powerhouse!
Berry Bliss Banana Raspberry Mango Protein Smoothie
Makes 2 servings
1 cup organic raspberries
1 ripe organic banana
1 ripe organic mango
1 cup plain unsweetened coconut yogurt
1 large scoop Raw Fit Protein Powder
1 cup unsweetened almond milk
2/3 cup filtered water ice cubes, if desired
Wash and strain raspberries.
Peel and slice banana and mango.
Add all ingredients to the blender jar. I use Vita-Mix.
Blend until all ingredients are liquified and smooth.
Taste, and adjust if necessary.
Add more liquid if it is too thick.
If a sweeter smoothie is desired, add a few dates, maple syrup or a little stevia,
and blend again.
If your smoothie is the right consistency, simply smile and
pour into 2 glasses or mason jars.
Drink immediately or save one smoothie to drink later in the same day.
Enjoy this “berry” delicious drink!
Do you like raspberries?
What do you make with them?
Share your thoughts and comments with us.