Raspberries may be small, but they’re packed with big health benefits! These nutritional powerhouses are a good source of fiber and are also rich in vitamin C. You can enjoy raspberries starting on Phase 2 of the South Beach Diet. Have a 3/4-cup serving of fresh or frozen berries, and avoid frozen products that contain added sugar. Here’s more information on raspberries, including some delicious ways to eat them.
Buying and Storing
Most raspberries found in the supermarket come from California between June and October and are at their peak in the summer months. You can also find raspberries in season at farmers' markets. Raspberries, like many other berries, should be eaten within a day or two of purchase. Because they may be packaged in boxes or plastic containers that conceal decay, it's important to carefully examine the container: Take a peek at the berries you can see and make sure they are not damaged, spoiled, or moist. Look for stains or leaking on the box — this is an indication that the fruit inside is beginning to spoil. Raspberries should be plump and firm; not withered or crushed.
Once you get the berries home, remove them from the box or plastic container. Inspect all the berries and discard those that are spoiled or crushed. Pat the remaining berries dry with a paper towel (don't wash them yet!), spread them out in an airtight container, and cover with paper towels and plastic wrap before sealing the container. Raspberries can be stored at room temperature or in the refrigerator for one to two days. When you're ready to eat them, gently rinse under a light spray of cold water (running water could damage this delicate fruit). Raspberries also may be frozen and kept in the freezer for 10 months to a year. The beauty of freezing is that the berries will be readily available for recipes — no defrosting necessary!
Delicious Ways to
Rinse the raspberries and gently pat dry before eating. Raspberries can be served plain or sprinkled with a little natural no-calorie sweetener. Add them to whole-grain cereals, steel-cut oatmeal, or nonfat (0%) plain Greek yogurt, or use them to garnish salads. Fresh or frozen berries can also be used to make sauces, salad dressings, smoothies, and healthy fruit desserts. Here are some other delicious ways you can incorporate raspberries into your meals:
Breakfast or Dessert: Raspberry-almond parfaits. In a food processor, combine 2/3 cup part-skim ricotta
cheese, 2/3 cup nonfat plain (0%) Greek yogurt, and 2 tablespoons of natural no-calorie sweetener. Process until smooth. Place 1/4 cup of raspberries in parfait
glasses or dessert dishes. Spoon one-third of the ricotta and yogurt mixture
over the raspberries. Sprinkle with a pinch of cinnamon and a tablespoon of
slivered almonds. Repeat the layers twice more, ending with almonds and
Lunch or Dinner: Raspberry vinaigrette. By blending puréed and strained raspberries, extra-virgin
olive oil, red-wine vinegar, and some fresh lime juice to taste you can easily
prepare a healthy raspberry vinaigrette. Drizzle over grilled chicken breasts
or a green salad.
- For Dessert: Peach-Raspberry Shakes. For a refreshing after-dinner treat on a hot summer day, try one of our delicious Peach-Raspberry Shakes.