Rubus idaeus, the beloved raspberry, is a deliciously tart melt-in-the-mouth sort of food.
It looks attractive and its place on the summer table is rightly assured. There are also autumn-fruiting varieties that bear fruit from the end of summer right through to the first frost. The summer varieties fruit for a shorter time but the harvest is higher yielding as a rule.
Some people are put off growing raspberries thinking they are a rather sophisticated plant needing specialised treatment. In fact, they are surprisingly unfussy. They do have a dislike of light, dry soil and instead thrive on moisture-retentive soil, packed full of manure. Once planted, the canes like nothing more than a light dressing of sulphate of potash; wood ash is a good source of this.
So, once the canes are fruiting (they won't fruit in their first year), the harvest can begin. A few raspberries handpicked straight off the cane still warm from the sun provide an exquisite eating experience. Once back in the kitchen, a bowlful lightly dusted with icing sugar is equally as good. Or a smoothie made from homegrown or bought fresh raspberries is delicious.
Raspberry protein smoothie.
You need 60g fresh raspberries; 40g oats; 1 tablespoon fat-free vanilla yoghurt; 110ml skimmed milk; 2 tablespoons chocolate powder (optional). First blend together the milk and yoghurt. Then add the chocolate powder (optional) and oats and blend again. Now add the raspberries and pulse several times. Pour into a tall glass and enjoy!
Raspberry pie.
Roll some shortcrust pastry out to a round of about 35cm. Then transfer the pastry round to a lightly greased baking sheet. Now tip 700g of fresh raspberries (frozen berries are too watery for the pastry) on to the middle of the pastry and carefully fold the edges of the pastry over the fruit. It is meant to look rustic so don't worry if bits break in the process, just patch them up. Brush the pastry all over with egg white then sprinkle with sugar. Put in the top shelf of the oven at 200C (400F) for about 35 minutes or until the crust is golden-brown. Serve warm with ice cream or crème fraiche.
Whilst you are enjoying the fruits of your labour you can also feel, justifiably, pleased on behalf of your body. Raspberries have tremendous nutritional value and also some proven health benefits.
The raspberry is very low in calories and fat and is full of nutrients that promote the digestion and the immune systems, give protection against certain diseases and even help weight loss. They are one of the best sources of fibre, have a high vitamin C content and also are a good source of the following: manganese, folate, vitamins B2 and B3, potassium, magnesium, omega-3 fatty acids, iron, copper and traces of vitamins A and E, phosphorus and calcium.
The berry is high in antioxidants which help to protect the body from free-radical damage. Their beautiful alluring red colour is conferred by a molecule called anthocyanin which has a antimicrobial effect and thus helps to maintain gut health by preventing the over-proliferation of bacteria and fungi in the digestive system, such as the yeast Candida albicans which causes vaginal infections and is thought to be a factor in irritable bowel syndrome (IBS). Vitamin C aids the absorption of iron by the body and manganese helps to maintain bone strength and proper functioning of the thyroid gland. Raspberries also contain a rather special substance called ellagic acid. This molecule has been shown to have anti-viral, antibacterial and even anti-cancer properties.
As if that is not enough, the raspberry also protects against macular degeneration. This condition is the primary cause of loss of sight in older adults. A study showed that consuming three or more servings of fruit a day may lower the risk of developing this condition by 36%, when compared to people who eat less than 1.5 fruit servings each day. The berries also score low on the glycaemic index (GI), which makes them a low-GI food that will not cause sudden increases in blood sugar levels, unlike many other fruits. With their high fibre content and low calorific content raspberries make an excellent addition to a weight-loss diet as a single serving produces a feeling of fullness without the calories or fat.
All-in-all the raspberry seems to have it all – good looks, great flavour and significant health benefits. It has certainly earned its place on the table.
For further information on healthy foods, visit eat well, part of the Food Standards Agency http://www.eatwell.gov.uk/
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