Rae Udy

RECIPES: Raspberry Smoothie, Spinach Salad with Raspberry Vinaigrette, Raspberry Ribbon Pie

By Rae Udy

Raspberries have treated digestive problems, morning sickness and throat ailments since 4 AD. Today research suggests these tasty treasures may prevent cancer by promoting the normal demise of healthy cells and by inhibiting the abnormal division of cancer cells.
According to a recent study at the Plant Research International Center in The Netherlands, Jules Beekwilder, Ph. D, reported raspberries may have 10 times more antioxidants than nutritional powerhouses broccoli and tomatoes.
Researchers also found a rare type of antioxidant, ellagic acid, in raspberries. This powerful antioxidant is also found in small doses in strawberries and practically no other food. Ellagic acid inhibits cancer growth of colon, liver, lung and skin cancers.
Also reported was the flavanol, Quercetin, found in raspberries was an effective anti-carcinogen against colon and skin cancers. Raspberries also contain substantial amounts of lutein, which promotes healthy vision.
One cup of fresh raspberries contain only 60 calories, almost no fat and are cholesterol-free. They are also a great source of calcium, potassium, iron and magnesium. Raspberries are an excellent source of vitamin C and dietary fiber.
Raspberries are at their peak in summer but can also be found in the freezer section of the grocery store all year long. Frozen raspberries contain all the same wonderful nutritional benefits as fresh berries.

RASPBERRY SMOOTHIE
1 cup fresh raspberries
1 cup cranberry juice
½ (one-half) banana
1 cup crushed ice
Pour all ingredients in blender container. Process on high speed until smooth and creamy. Pour into tall glass to serve one.

SPINACH SALAD WITH RASPBERRY VINAIGRETTE
4 cups fresh spinach
1 cup sliced mushrooms
1 cup cherry tomatoes, sliced in half
½ (one-half) whole wheat croutons, if desired
DRESSING:
1 cup red vinegar
½ (one-half) cup crushed raspberries
1 Tablespoon Dijon mustard
1 Tablespoon finely diced red onion
Salt and pepper to taste
Wash and dry spinach and tear into bite-size pieces and place in salad bowl. Add mushrooms and tomatoes and toss lightly. Cover and chill until serving time. Mix dressing in a jar with tight-fitting lid and chill until ready for salad. Pour dressing over salad and top with crotons. Yields four servings.

RASPBERRY RIBBON PIE
1 graham cracker crust
1 package frozen raspberries, about two cups
1 Tablespoon cornstarch
1 quart low-fat vanilla ice cream or frozen yogurt
1 small tub low-fat whipped topping
CRUST:
2 Tablespoons butter
1 cup fine graham crackers
2 Tablespoons sugar
Place butter in an eight-inch round pie plate. Place in microwave on high for 30 seconds or until melted. Add crumbs and sugar and stir until mixed. Press mixture on sides and bottom of dish. Microwave on high for two minutes. Remove and set aside to cool.
Meanwhile combine thawed raspberries and cornstarch and stir until smooth and thickened. Remove ice cream from freezer and allow to stand a few minutes to soften. Fill cooled crust by making thin layers of thickened berries and ice cream to form a ribbon effect. Return to freezer if not served immediately. Top with whipped topping when served. Yields one pie to serve eight.
Sources:
www.nutrition.about.com/od/healthyfood1/a/berries.htm
www.thecaloriecounter.com/Foods/900/9302/Food.aspx