Also known as

Rusbary, Rushbarry

Description

Fragrantly sweet with a subtly tart overtone and almost-melt-in-your-mouth texture, raspberries are wonderfully delicious and are usually in limited supply. A member of the rose family and a bramble fruit like the blackberry, raspberries are delicately structured with a hollow core.

Raspberries are known as "aggregate fruits" since they are a compendium of smaller seed-containing fruits, called drupelets that are arranged around a hollow central cavity.

Their shape conveys to them a very delicate, almost "melt-in-your-mouth" texture. They are fragrantly sweet with a subtly tart overtone. While the most common type of raspberry is red-pink in color, raspberries actually come in a range of colors including black, purple, orange, yellow and white.

How to Select

As raspberries are highly perishable, they should only be purchased one or two days prior to use. Choose berries that are firm, plump and deep in color, while avoiding those that are soft, mushy or moldy. If you are buying berries prepackaged in a container, make sure that they are not packed too tightly, since this may cause them to become crushed and damaged, and that the container has no signs of stains or moisture, indication of possible spoilage. Raspberries are generally available from midsummer through early fall.

For the best berries, find berry farms that pick them fresh or allow you to pick your own. The healthiest berries would be found on farms that dont use chemical pesticides. Berries can also be found in the frozen section of the grocery store.

Culinary Uses

" As raspberries are very delicate, wash them very gently, using the light pressure of the sink sprayer if possible, and then patting them dry. They should be washed right before eating or recipe preparation so that they do not become water-soaked and are not left at room temperature for too long. Do not use any berries that are overly soft and mushy unless you will be puréeing them for a sauce or coulis.

" Mix fresh raspberries in with creamy millet porridge for a sweet morning breakfast treat.

" While at first glance it may seem unusual, the flavor combination created by sprinkling fresh raspberries with balsamic vinegar will send your palate to heaven.

" Plain yogurt mixed with raspberries, honey and freshly ground mint is delicious eaten as is or used as a topping for waffles or pancakes.

" Almond butter and raspberry jam are a flavorful addition to the traditional sandwich.

" Berries are fabulous when they are served whole, without anything added, but for a little flair, try serving a mixture of your favorite berries with just a touch of whipped cream and nuts.

" Another way to serve them is to sprinkle a bowl full of berries with granola and add a splash of half and half or an alternative such as soy or rice milk.

" Berries can be combined with other healthy foods such as whole grain muffins and bread, just add them as baking ingredients.

" Raspberry jams and jellies are also available but are not the best sources for berries, since they contain lots of sugar, but berries preserved without the sugar can be used instead, and spread on whole grain bread. How to Store

Raspberries are one of the most perishable fruits, so extreme care should be taken in their storage. Before storing in the refrigerator, remove any berries that are molded or spoiled so that they will not contaminate the others. Place the unwashed berries back in their original container or spread them out on a plate lined with a paper towel, and then cover the plate with plastic wrap. Raspberries will keep fresh in the refrigerator for one or two days. Make sure not to leave raspberries at room temperature or exposed to sunlight for too long, as this will cause them to spoil.

Raspberries freeze very well. Wash them gently using the low pressure of the sink sprayer so that they will maintain their delicate shape and then pat dry with a paper towel. Arrange them in a single layer on a flat pan or cookie sheet and place them in the freezer. Once frozen, transfer the berries to a heavy plastic bag and return them to the freezer where they will keep for up to one year. Adding a bit of lemon juice to the raspberries will help to preserve their color.

Health Benefits

" Berries are delicious gifts from nature.

" Raspberry is an antioxidant food containing ellagic acid. They help prevent unwanted damage to cell membranes and other structures in the body by neutralizing free radicals.

" They have the potential to inhibit cancer cell proliferation and tumor formation in various parts of the body, including the colon.

" Eating 3 or more servings of raspberry per day may lower your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults.

" They taste great, but the health benefits of the berries will be overshadowed by too much sugar and too many calories.

Glycemic index of black raspberries: 32, glycemic load: 2.7

Fragrantly sweet with a subtly tart overtone and almost-melt-in-your-mouth texture, black raspberries are wonderfully delicious. They are fragrantly sweet with a subtly tart overtone. The glycemic index of black raspberries is 32 which falls under low GI category and the glycemic load of ½ cup is 2.7. Black Raspberries are the powerhouse of health benefits. Black raspberries are known to give your skin a glowing complexion, boost up your energy metabolism and improves your cognitive function.

Is black raspberries safe for diabetics?

The glycemic load of ½ cup of black raspberries is 2.7 which is an ideal option for diabetics. Adding more amount of carbohydrates in your meal than recommended will impact your blood sugar levels and lead to further complications. It is recommended for diabetics to have only 45 to 60 grams of carbs per meal to manage the blood sugar levels. ½ cup of black raspberries provides only around 8.6 grams of carbs. Thus a perfect choice over unhealthy high carbs snack. Fiber present in ½ cup of raspberries is 4.7 which aids in slow digestion. Thus keeps your blood sugar levels stable. Black raspberries acts as an antioxidant due to huge amount of anthocyanins within it. Anthocyanins remarkably reduces oxidative stress, responsible for heart diseases.

Is black raspberries suitable for weight loss?

½ cup of black raspberries provides around 38 calories which becomes an ideal fruit to be included in the balanced diet for your weight loss plan. It provides high amount of fiber (4.7 grams in ½ cup) and contributes in making you feel satiated for a longer period of time. Rheosmin is a phytonutrient present in black raspberries that is responsible to boost up your fat metabolism and thus less deposition of fats. This lessens the pro-inflammatory markers found in your fat cells- major cause of obesity. Hence have this simple and delicious fruit that offers extraordinary health benefits.