Berry Blast – 3 Healthy In-season Raspberry Recipes

Raspberries are in-season in August and because their shelf-life is short, it’s best to take advantage of them as soon as they’re picked. Raspberries are the richest fruit source of fiber, serving up 8 grams in just a 1-cup serving. Whether you spread that out as a snack or topping a yogurt, a cup provides about a third and a fifth of the recommended intake of fiber for women and men, respectively. The fiber content of raspberries makes them great for keeping blood sugars steady and for promoting a healthy gut. They also provide half of the daily recommended intake for vitamin C, responsible for keeping immune function up to par and aiding in iron absorption.

Here are three delicious ways to take advantage of this superfruit during their short shelf-life:

Single Serving Raspberry Crumble

Servings: 2

Difficulty: Easy

Prep time: 10 minutes

Total time: 35 minutes

These single servings of raspberry crumble serve two and are perfect for those evenings when you want a little something sweet without overdoing it. If making a serving for one person, simply cut the ingredients in half. 

Ingredients:

• ½ cup heaping scoop raspberries
• 2 Tbsp. brown sugar, divided use
• 4 Tbsp. oats
• 4 Tbsp. flour
• 2 Tbsp. butter, melted
• 1 pinch kosher salt

Instructions:

1. Preheat oven to 350°F. 
2. In a bowl, add the raspberries and half the sugar. Mix and press with a fork until combined and lightly softened. Add to two oven-safe ramekins. Use a spoon to pack down the mixture.
3. In a bowl, add remaining sugar, oats, flour and butter. Mix until well combined. Add the crumble on top of the raspberry mixture.
4. Bake for 25 minutes until golden. Enjoy with a scoop of ice cream if desired.

Raspberry Cream Chia Seed Pudding 

This breakfast dish could double for dessert with its creamy and sweet essence. Simply let the raspberries take a ride in the blender with some milk, honey and vanilla extract. Then, add chia seeds and let them work their magic transforming the texture into a pudding over just four hours. 

Servings: 2

Difficulty: easy

Prep time: 10 minutes

Total time: 4 hours

Ingredients:

• 1 cup raspberries, fresh or frozen
• 1 cup milk of choice, oat milk would taste great
• 1 tsp. vanilla extract
• 2 tsp. honey
• 3 Tbsp. chia seeds

Instructions:

1. In a blender, add raspberries, milk of choice, vanilla extract and honey. Pour in desired serving glass or bowl and stir in the chia seeds. 
2. Refrigerate for at least four hours before enjoying. 
3. Serve as is or with fresh fruit, mint leaves or a dollop of nut butter.

Frozen Raspberry Almond Butter Dark Chocolate Bites

These little frozen bites are a perfect, moderately sweet treat to enjoy after a weeknight dinner. The 60% dark chocolate in this recipe allows the chocolate to melt while still offering the antioxidant and fiber benefits of dark chocolate. 

Servings: 2

Difficulty: Easy

Prep time: 15 minutes

Total time: 4 hours

Ingredients:

• 1 cup raspberries, washed and dried
• ¼ cup almond butter
• ¼ cup 60% dark chocolate chips

Instructions:

1. Add almond butter to a small zip plastic bag. Cut off a small corner and fill raspberries.
2. Add the chocolate chips to a microwave safe bowl. Melt the dark chocolate in the microwave in 30 second increments, stirring each time. 
3. When chocolate is thoroughly melted, dip the raspberries in the chocolate and place on parchment paper until chocolate has hardened. Then add the bites to a storage container and freeze until solid, about 3-4 hours. 

Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. Passionate about the science of nutrition and behavior, Shanthi has experience working in clinical nutrition, public health and teaching in the university setting. In her free time, she enjoys experimenting in the kitchen, exploring the outdoors, working on art and spending time with family. For more recipes and health information, visit ahealthiermichigan.org.