Looking for a sweet and tangy fall fruit? Try fresh raspberries! Ever-bearing raspberries have two crops per year, one in the summer and one in the fall. Raspberries are actually a relatively easy fruit to grow here in Wisconsin because they prefer a cooler climate. There are over 200 raspberry varieties in the world and come in a variety of colors, not just red, but also black, purple, and gold. Most raspberry plants, if cared for properly, can live for up to 10 years.
Raspberries also provide an abundance of nutrients, making it a perfect snack or addition to your favorite recipe. Raspberries are high in dietary fiber and vitamin C, in fact one cup of raspberries has 8 grams of fiber and 53% of your daily vitamin C needs for only 65 calories! Raspberries are cholesterol free, fat free, and low in sodium. Raspberries are also high in antioxidants, a compound that may prevent or delay cell damage that might lead to the prevention of certain types of diseases and cancers.
When purchasing raspberries, choose dry, plump, and firm berries; avoid berries that appear wet or moldy. After purchasing raspberries, do not wash or rinse until ready to eat. Raspberries can be stored in the refrigerator for use within 1-2 days. Raspberries can be purchased fresh from your local farmer or grocery store.
Try this recipe below for a tasty raspberry treat!
1/2 cup sugar
1 cup nonfat buttermilk
1/3 cup canola oil
1 large egg
1 teaspoon vanilla extract
1 cup white whole-wheat flour, or whole-wheat pastry flour
1 cup all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1 1/2 cups fresh or frozen (not thawed) raspberries
Makes 12 Muffins
1. Preheat oven to 400°F. Coat 12 large (1/2-cup) muffin cups with cooking spray or line with paper liners.
2. Use a vegetable peeler to remove the zest from the lemon in long strips. Combine the zest and sugar in a food processor; pulse until the zest is very finely chopped into the sugar. Add buttermilk, oil, egg and vanilla and pulse until blended.
3. Combine whole-wheat flour, all-purpose flour, baking powder, baking soda and salt in a large bowl. Add the buttermilk mixture and fold until almost blended. Gently fold in raspberries. Divide the batter among the muffin cups.
4. Bake the muffins until the edges and tops are golden, 20 to 25 minutes. Let cool in the pan for 5 minutes before turning out onto a wire rack. Serve warm.
Per Muffin: 185 calories; 7 g fat; 18 mg cholesterol; 27 g carbohydrates; 4 g protein; 2 g fiber; 245 mg sodium; 42 mg potassium.
Recipes Source: http://www.eatingwell.com