Ask a Dietitian

My daughter’s all-time favorite fruit, the raspberry.  She would like to eat them all year round and actually I would love her to, if they weren’t so expensive fresh in the winter.  They are super easy to grow, in fact they can be slightly invasive so you need to keep pulling up the stray shoots.

Nutrition: Raspberries are one of the highest fibre fruits with 4g of fibre per ½ cup serving and only 34 kcal.  They are also full of antioxidants, including ellagic acid which has anti-cancer properties and anthocyanins that, like in cranberries have anti-bacterial properties. They also contain the phytonutrient lutein which may help reduce the risk of macular degeneration.  Raspberries are also a good source of vitamin C, folate and potassium.  The darker the berry the more antioxidants the berry has.

Buying: when choosing your raspberries at the store, look for dry berries that are not stuck together.  They should be firm not soft but can vary in size.

Storing: Raspberries should be stored in the fridge and are best eaten in the first couple days.  If you grow them yourself you can pick them and eat them the same day.  Rinse them under cold water just before consuming.  If you want to freeze them, do so after rinsing, lay them on a cookie sheet in a single layer and then once frozen transfer them to a storage container.

Eating: Raspberries can be used in fruit salads, yogurt parfaits and as a topping for dessert.  They are great in salad and just eaten on their own.  You can also use them in muffins, pies and fruit crisps as well as stewed for an ice cream topping.