Besides the ellagitannins and anthocyanins, 1 cup of fresh raspberries offers an excellent source of vitamin C and manganese, both which work as anitoxidants. In addition 8 grams of dietary fiber is found in 1 cup of raspberries, which is great for maintaining blood sugar levels and colon health.
Raspberries are little packages of pure goodness, so what is not to love about them? In order to get the most of their benefits eat them fresh or freeze them right away. I love to add them to salads, fruit bowls, oatmeal, or just eat them as is. You can even substitute them for the strawberries in the fresh strawberry tart , for a delicious dessert.
This morning I decided to use my fresh raspberries in good ol' oatmeal. Instead of sweetening the oatmeal with sugar, honey, or maple syrup, I grated in a pink lady apple. However, if you need the little bit of honey on top, thats okay too.
Sugar-Free Raspberry Oatmeal
Makes 1 serving
½ cup rolled oats
1 cup water
1 small pink lady apple (or ½ large), grated with peel
1/2 tsp cinnamon
dash pure vanilla extract
sprinkle sea salt
½ cup raspberries
2 dollops Greek yogurt
1 Tblsp hemp hearts, or any chopped nut (walnuts, almonds, pecans)
Honey or maple syrup (optional)
1. Place rolled oats and water in a sauce pan and bring to boil. Once boiling reduce heat to medium-low.
2. Add in grated apple, salt, cinnamon, and vanilla. Stir well with wooden spoon and cover with a lid.
3. Cook until oats are done (about 5 minutes). You may want to add more water depending on how you like the consistency of your oats.
4. Pour the oat mixture in a bowl and top with dollops of Greek yogurt, raspberries, and then your choice of nut.
5. If you like it a bit sweeter, finish with a drizzle of honey or maple syrup.