It’s our first Barrington EATS post of 2013 and we’re still talking about our new year’s resolutions, several of which have to do with foods for better health. Whether you aim to eat healthier or have, like so many, just had enough of the fatty foods that come with end-of-the-year celebrations, I’m with you. Enough is enough. I’m not up for a cleanse as I’m more of an “everything in moderation” person, but I love the idea of better health through eating, one step at a time.
Much of the talk on the food scene this month has been about super foods, and I think they are a great place to start. A super food is one with high amounts of nutrients and notable healing attributes. Just by eating them, you give yourself better health and immune defenses. We are used to hearing about Acai berries as being super, but another great and more readily-available option in the “super” category is raspberries.
Raspberries are low in calories and saturated fats but are a rich source of antioxidants and dietary fiber. 100 g of berries contain just 52 calories but provide 6.5 g of fiber (16% of daily recommended intake). They are an excellent source of vitamins C, A, E, B, K, niacin, riboflavin, and folic acid. The health benefits of this conglomerate include fighting infection plus reversing aging and various diseases. They also contain a good amount of minerals, which help blood flow and
Now that is a SUPER list of health nutrients for a little serving of berries. But there’s another aspect to raspberries that has scientists all abuzz of late. It’s raspberry ketone. Raspberry ketone is gaining a reputation as the key ingredient to losing those “last 5 pounds” of body fat, and in general as a fat burning agent. Ketones are an all-natural phenolic compound, or enzyme, that helps prevent weight gain by naturally stimulating the body’s digestive process to breakdown fats and foods, while helping the body cleanse and detoxify.
I don’t know about you, but adding a handful of raspberries to my daily diet is my kind of detox plan. It’s a treat, rather than a painful-sounding regimen. Raspberries are one of those foods that don’t need to be hidden or mixed with anything for a great treat. They are delicious just as-is. But if you need some encouragement or inspiration for how to sneak some raspberry ketone into your diet, here are some of my favorite ways.
Raspberries are a favorite ingredient for my family in a breakfast yogurt parfait. I’ll layer raspberries, Greek yogurt and granola in a bowl, or sometimes even with a to-go cup and spoon for my daughter to eat on the way to the bus.
I use raspberries in salads and in salad dressings. My favorite salad combination is raspberries, fresh spinach and avocados with optional additions of goats cheese, Gorgonzola cheese, sesame seeds, almonds or walnuts.
Following is my favorite recipe for raspberry dressing. It’s even better if you use the Raspberry vinegar from the Olive Tap stores in place of red wine vinegar.
1/3 cup fresh or frozen (thawed) raspberries
1/4 cup sugar
3 tablespoons red wine vinegar
1 tablespoon spicy dry mustard or prepared Dijon mustard
1/2 teaspoon salt
splash of lemon juice
¼ cup olive oil
Combine ingredients in a blender and serve.
And if you’re looking for a sweet treat, it’s well known that raspberries are a delicious pairing with dark chocolate. Try the rich brownie recipes on my website for either Espresso Brownies or, for an added super food boost, Black Bean Brownies, substituting dark chocolate chips for the chocolate chips. Top with some raspberries and a dusting of powdered sugar, and you will get a rich elegant dessert with a super food twist.
Follow my blog at Organizingdinner.com for many ways to incorporate healthy eating and unprocessed foods into your daily routine, and best wishes for all your resolutions in 2013.
Kelly Donlea is a Barrington mom, chef, cookbook author the owner of Organizing Dinner, a company that brings sensible cooking solutions to busy people. She has published several cookbooks and one of her specialties is helping parents plan family meals with fewer trips to the grocery store. Kelly also offers cooking classes and demonstrations in your home or public facility. To learn more about Kelly, her recipes and her services, you’ll find her Facebook page by clicking HERE and her website at OrganizingDinner.com. Kelly is going to be sharing recipes, cooking tips and special features about chefs and popular menu items at area restaurants right here at 365Barrington.com.
Please join us as we discover local culinary treasures and new kitchen classics in our regular Friday food feature here at 365Barrington.com called “Barrington Eats” with Kelly Donlea!
If you’d like to us to feature you favorite chef, restaurant or food store or if you have a food related question that you’d like Kelly to answer, make a quick stop at the 365 Barrington Suggestion Box and leave us a note in the form which you’ll find by clicking HERE or simply leave your comment in the box below.