Cold-Brewed Tea with Orange and Raspberry

Cold-Brewed Tea with Orange and Raspberry
Prep Time
10 minutes, plus 12 hours brew time
Number of Servings
Serves 2
Ingredients
  • 1 Tbsp black tea leaves (or 2 to 3 black tea bags)
  • [q:1 :3/4] pints cold or room-temperature, filtered water
  • 6 raspberries
  • 6 orange slices
Directions
  1. Add tea leaves or tea bags to a glass pitcher. Top with the water.
  2. Set pitcher in the fridge. Steep up to 12 hours.
  3. Strain out tea leaves or tea bags using a fine-mesh strainer.
  4. When ready to serve, pour tea into 2 tall glasses. Add 3 raspberries and 3 oranges slices to each glass.
Nutrition Info
31 Calories, 1 g Protein, 0 mg Cholesterol, 8 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 2 g Fiber, 0 g Total fat (0 g sat), 17 mg Sodium, [nut:3] Vitamin C

Raspberry Clafoutis

Raspberry Clafoutis
Prep Time
50 minutes
Number of Servings
Serves 6
Ingredients
  • 1 tsp unsalted butter
  • 2 cups raspberries, fresh or frozen
  • 3 eggs
  • 1 cup whole milk
  • [q:1/2] cup small-curd cottage cheese
  • [q:1/3] cup sugar
  • [q:1/2] cup flour
  • 1 tsp vanilla extract
Directions
  1. Preheat oven to 375°. Grease bottom and sides of a [q:9 1/2]-inch round glass baking dish with butter.
  2. Place raspberries in bottom of greased dish.
  3. Whisk together eggs, milk, cottage cheese, sugar, flour, and vanilla extract in a bowl.
  4. Pour egg mixture over raspberries. Bake until puffed and golden, 40 to 45 minutes.
Nutrition Info
185 Calories, 8 g Protein, 89 mg Cholesterol, 27 g Carbohydrates, 16 g Total sugars (11 g Added sugars), 3 g Fiber, 5 g Total fat (2 g sat), 108 mg Sodium, [nutrition:1] Vitamin B2 (riboflavin), Vitamin B12, Vitamin C, Phosphorus

Wonky Fruit Tarts

Wonky Fruit Tarts
Prep Time
25 minutes
Number of Servings
12 tarts
Ingredients
  • 1 sheet pre-rolled shortcrust pastry
  • 1 (12 oz) jar raspberry jam
  • 7 oz frozen raspberries
  • Confectioners’ sugar, to dust
Directions
  1. Preheat oven to 350˚. Grease a 12-hole muffin tin.
  2. Unroll sheet of shortcrust pastry on a lightly floured surface, and use a (4 inch) round cutter to stamp out as many circles as possible. Clump any remaining pastry together and use a rolling pin to roll out again, until 12 circles total are formed.
  3. Push 1 round of pastry down into each hole of prepared muffin tin so sides come up and form a rough tart case. These look lovely if they’re a bit wonky, so don’t worry if they’re not perfectly uniform.
  4. Spoon a heaping tablespoon of raspberry jam into each mini tart case. Top with a few frozen berries. Transfer tin to preheated oven for 12 to 14 minutes, until pastry is crisp and golden.
  5. Remove tarts from oven and leave to cool slightly in tin. Use a kitchen palette knife to carefully remove tarts from tin.
Nutrition Info
1 tart: 100 Calories, 0 g Protein, 0 mg Cholesterol, 23 g Carbohydrates, 15 g Total sugars (14 g Added sugars), 1 g Fiber, 1 g Total fat (0 g sat), 14 mg Sodium, [nutrition:1] Vitamin C

Ginger Rice Pudding

Ginger Rice Pudding
with Raspberry-Lime Sauce
Prep Time
50 minutes
Number of Servings
6 servings
Ingredients
  • 1 cup arborio (risotto) rice
  • [q:4 1/2] cups unsweetened coconut milk beverage
  • 1 1-inch piece ginger, peeled and finely minced
  • Finely grated zest and juice of 1 organic lime
  • [q:1/3] cup honey
  • 1 tsp vanilla extract
  • 3 cups frozen raspberries
  • [q:1/8] cup water
  • 3 Tbsp honey
Directions
  1. Rinse rice under cold water. Drain and set aside.
  2. Bring coconut milk beverage to a boil in a large pot. Add rice, ginger, and lime zest. Lower heat to a simmer.
  3. Cook for 30 minutes, stirring every few minutes, until rice is soft and creamy and most of the liquid has been absorbed. Remove from heat and stir in the [q:1/3] cup of honey and the vanilla. Taste and add more honey if a sweeter pudding is desired. Set mixture aside to cool.
  4. Place frozen raspberries in a saucepan set over medium-low heat. Add water and the 3 tablespoons of honey. Cook for approximately 10 to 15 minutes, until raspberries soften and sauce forms. Remove from heat and stir in lime juice.
  5. Serve pudding warm or at room temperature, topped with Raspberry-Lime Sauce.
Nutrition Info
336 Calories, 5 g Protein, 67 g Carbohydrates, 9 g Fiber, 7 g Total fat (5 g sat), 165 mg Sodium, [nutrition:3] Vitamin C, [nutrition:2] Manganese, [nutrition:1] Copper, Magnesium, Potassium

Raspberry Avocado Sorbet with Vanilla Beans

Raspberry Avocado Sorbet with Vanilla Beans
Chocolate and Vanilla Lovers Rejoice!
Prep Time
15 minutes
Number of Servings
Serves 4
Ingredients
  • 1 medium avocado, peeled and pitted
  • [q:2 1/2] pints fresh raspberries
  • Juice of 1 lime
  • 3 tablespoons honey
  • 1 Simply Organic Madagascar Vanilla Bean, scraped
  • [q:1/4] cup dark chocolate chips
Directions
  1. Properly chill your ice cream or sorbet churning bowl in the freezer over night. (If you don't have an ice cream maker, see notes below).
  2. In a high-speed blender or food processor, combine avocado, raspberries, lime juice, honey and vanilla bean. Blend on high until smooth and creamy.
  3. Pour mixture into chilled ice cream maker and freeze for about 10 minutes. Stir in dark chocolate chips, then continue freezing according to the ice cream maker manufacturer's instructions. Serve or store in freezer.
Nutrition Info
306 Calories, 4 g Protein, 48 g Carbohydrates, 25 g Total sugars (16 g Added sugars), 18 g Fiber, 14 g Total fat (4 g sat), 9 mg Sodium, [nutrition:5] Vitamin C, [nutrition:2] Vitamin K, Folate, Magnesium, [nutrition:1] Vitamin B2 (riboflavin), B3 (niacin), B6, E, Iron, Phosphorus, Potassium, Zinc

Organic Berry Crumble

Organic Berry Crumble
with No Sugar Added
Prep Time
10 minutes, plus 10 minutes cook time
Number of Servings
Serves 6
Ingredients

Berry Crumble Filling

  • 2 cups organic blackberries
  • 2 cups organic blueberries
  • 2 cups organic raspberries
  • [q:1/4] cup Monk Fruit with Erythritol, Organic Powder
  • [q:1/4] cup organic all-purpose flour
  • [q:1/2] teaspoon organic cinnamon

Berry Crumble Topping

Directions
  1. Preheat oven to 350F. Butter a 9” x 9” square baking dish.
  2. In a large bowl combine all the berries, monk fruit sweetener, flour, and cinnamon. Pour into prepared pan.
  3. In a separate bowl combine rolled oats, butter, flour, monk fruit sweetener, and salt.
  4. Place crumble over berry mixture and place pan into the oven for 30 to 40 minutes.
  5. Allow berry crumble to cool for an additional 15 minutes
  6. Serve warm and enjoy!
Nutrition Info
1 cup: 90 Calories, 0.5 g Total Fat (0 g Saturated Fat), 2 g Protein, 37 g Total Carbohydrate, 6 g Dietary Fiber, 0 mg Cholesterol, 1 mg Iron, 0 mg Sodium, 30 mg Calcium

Chocolate-Raspberry Muffins

Chocolate-Raspberry Muffins
Prep Time
35 minutes, plus 30 minutes cool time
Number of Servings
9 muffins (serves 9)
Ingredients
  • [q:1/4] cup coconut flour
  • [q:1/4] cup unsweetened cocoa powder
  • [q:1/4] tsp salt
  • [q:1/2] tsp baking soda
  • 4 large eggs
  • [q:1/4] cup oil, plus additional for greasing pan
  • [q:1/2] cup honey
  • 1 tsp vanilla extract
  • [q:1/2] cup fresh or frozen raspberries
Directions
  1. Preheat oven to 350°. Grease 9 of the muffin cups in a muffin pan.
  2. In a large bowl, combine coconut flour, cocoa powder, salt, and baking soda.
  3. In a medium bowl, whisk together eggs, oil, honey, and vanilla extract. Mix wet ingredients into dry ingredients until fully incorporated. Gently fold in raspberries.
  4. Scoop approximately [q:1/4] cup of batter into each greased muffin cup.
  5. Bake approximately 20 minutes, until a cake tester inserted into center of muffin comes out clean. Cool muffins in pan for [q:1/2] hour.
Nutrition Info
162 Calories, 4 g Protein, 20 g Carbohydrates, 3 g Fiber, 9 g Total fat (2 g sat), 133 mg Sodium, [nutrition:1] Vitamin B2 (riboflavin), E, Phosphorus
 

Raspberry Crisp

Raspberry Crisp
Prep Time
40 minutes
Number of Servings
Serves 6
Ingredients

Topping 

  • [q:1/2] cup all-purpose flour
  • [q:1/2] cup old-fashioned rolled oats*
  • [q:1/2] cup sliced almonds or walnuts, chopped 
  • [q:1/4] cup packed brown sugar 
  • [q:1/2] tsp salt 
  • [q:1/2] tsp cinnamon
  • [q:1/3] cup unsalted butter, melted 

Filling

  • 4 cups fresh or frozen (defrosted) raspberries 
  • 2 tsp lemon juice 
  • [q:1/2] cup sugar
  • 2 Tbsp cornstarch 
Directions
  1. Preheat oven to 350°. 
  2. To make topping, stir together flour, oats, nuts, sugar, salt, and cinnamon. Add melted butter and stir into flour mixture. Set aside. 
  3. To make filling, gently toss together fresh or defrosted raspberries, lemon juice, sugar, and cornstarch. Transfer raspberries to an 8-inch square baking dish. Evenly crumble topping over fruit.
  4. Bake for 30 minutes, until fruit is bubbling and topping is golden brown. 
Nutrition Info
301 Calories, 4 g Protein, 46 g Carbohydrates, 7 g Fiber, 12 g Total fat (7 g sat), 199 mg Sodium, [nutrition:2] Vitamin C, [nutrition:1] Vitamin A, B1 (thiamine), Magnesium, Phosphorus

Raspberry Granita

Raspberry Granita
A Tart Treat for Muggy Days
Prep Time
30 minutes, plus 3 hours freeze time
Number of Servings
Serves 6
Ingredients
  • 4 cups fresh raspberries
  • [q:1/3] cup honey
  • Zest of 1 organic lemon
  • 1 Tbsp lemon juice
Directions
  1. Toss raspberries with honey, lemon zest, and lemon juice in a bowl. Let sit for 20 minutes.
  2. Mash mixture with back of a large spoon or potato masher until mixture is well blended. Don’t mash so much that mixture becomes a purée.
  3. Transfer mixture to a 9-inch square metal pan. Place pan in freezer, covered, for 1 hour.
  4. Remove pan from freezer and stir mixture with a fork, breaking up frozen sections. Return pan to freezer and freeze until firm, about 2 more hours.
  5. Remove pan from freezer and, with a fork, use a chopping motion to break granita up into flakes. Serve.
Nutrition Info
103 Calories, 1 g Protein, 26 g Carbohydrates, 6 g Fiber, 1 g Total fat (0 g sat), 2 mg Sodium, [nutrition:3] Vitamin C

The Benefits of Rubus Plants

The Benefits of Rubus Plants
They're a delicious cornucopia of medicinal properties.
Mark Wallace
blackberries growing in the wild

In 2020, The International Herb Association named the rubus the “herb of the year.”

What is Rubus?

Chances are, you’ve seen or eaten the fruit of this plant—rubus is the genus that includes raspberry, blackberry, and various wild bramble berries.

Are Rubus (Blackberries, Raspberries) Really Berries?

No. Nerdy botanists love to point out that blackberries and raspberries aren’t technically a “berry” but actually an “aggregate fruit.”

What is an Aggregate Fruit?

Each little seed-filled burst of goodness is called a drupelet— essentially a mini stone fruit.

Which Fruits Really Are Berries?

In the land of botany, grapes, bananas, and tomatoes are berries, while strawberries and raspberries are not.

What is Rubus Good For?

Benefits of Rubus Fruit

  • Rich in Antioxidants

    Rich in blue-purple-red pigments called anthocyanins, as well as related antioxidant-rich polyphenols and flavonoids, raspberries and blackberries are delicious local superfoods, somewhat similar in benefits to green tea.

    These compounds decrease inflammation, improve cardiovascular health, discourage cancer, decrease inflammation, and improve the integrity of blood vessel lining.

  • Fiber-Packed Seeds

    The seeds are rich in fiber, essential fatty acids, and ellagic acid.

  • Promotes a Healthy Gut

    A diet rich in these berries also encourages good gut flora and a more vital microbiome.

  • For Blood Sugar and The Heart

    They have a low glycemic index—which measures how quickly they spike blood sugar—a treat-with-benefits for people with diabetes when enjoyed unsweetened.

    Testing Against Diabetes

    Obese people with Type 2 diabetes who incorporated raspberries into their daily diet had lower post-meal blood sugar and inflammatory markers compared to the control group.

    High triglycerides and blood pressure also began to creep down after four weeks.

    Blackberries have been shown to reduce insulin resistance.

Uses for Rubus Leaves

  • High in Tannins

    Nonfruit parts of Rubus are notably astringent due to the presence of tannins.

    What Are The Benefits of Tannins?

    Tannins tighten and tone tissues by binding to proteins and other compounds in the tissue and knitting them together. For health, tannins tighten up leaky gut, tone the skin and gums, offer antimicrobial properties, and have blood sugar-lowering properties.

  • Nutrient-Rich Leaves

    Raspberry leaves are rich in minerals including iron and calcium, and in vitamin C.

    Raspberry leaf tea is popularly consumed for general nutrition and to tighten and tone the uterus at all ages and during the last trimester or two of pregnancy to reduce birth complications.

Sources

“Blackberry feeding increases fat oxidation and improves insulin sensitivity in overweight and obese males” by P. Solverson et al., Nutrients, 8/9/18

“Dietary supplementation with raspberry extracts modifies the fecal microbiota in obese diabetic Db/Db mice” by J. Garcia-Mazcorro et al., Journal of Microbiology and Technology, 8/28/18

“Raspberries improve postprandial glucose and acute and chronic inflammation in adults with Type 2 diabetes” by J. Schell et al., Annals of Nutrition and Metabolism, 2019

“Red raspberries and their bioactive polyphenols: Cardiometabolic and neuronal health links” by B.M. Burton-Freeman et al., Advances in Nutrition, 1/16

Rubus: Herb of the Year 2020 edited by Gert Coleman ($21.95, International Herb Association, 2020)

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Contributor
Maria Noël Groves, RH (AHG)
Tags
blackberries
raspberries
antioxidants
tannins
blood sugar

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