With immunity-boosting polyphenols, eight grams of fiber, and a third of a day's vitamin C in every cup, raspberries are pint-sized stars. Ellagitannins and anthocyanins are just two kinds of the antioxidants raspberries contain. Together, they can help lower your risk of heart disease, strokes, and type 2 diabetes, says Mission Viejo, California, nutritionist Cara Clark. Like many other berries, raspberries rich in ellagintanins "work to keep the free radicals at bay and maintain a healthy and strong immune system," says Clark. Plus, they provide anti-aging perks too!
Enjoy their vibrant flavor and big benefits with three new ideas. If you've stocked up on raspberries at a local farm stand and want something quick to snack, here's a cool idea: spread a carton's worth of berries in a single layer on a parchment-lined baking sheet, freeze until firm, and keep frozen in a sealed container for up to six months. Need even more raspberry inspiration? Here, some of our favorite ways to enjoy these in-season berries.
Coconut-Raspberry Breakfast Pudding
This pudding will provide a heart-protecting start to your morning. Whole grains and berries give each bowl five grams of fiber, which keeps cholesterol in check and may lower your risk of cardiovascular diseases. We stirred frozen berries into this pudding and used fresh ones as a topping.
Nuts and yogurt lend healthy protein to this salty-sweet, granola-inspired dessert that will keep you full for hours. It's a gluten-free treat that is a refreshing light bite for summer. With the cholesterol-reducing properties in rolled oats, vitamin-E rich almonds, and gut-cleansing yogurt, we wouldn't blame you if you eat the leftovers for breakfast too.
This all-natural nectar causes less of an energy spike (and crash) than other sugars. Spoon it over ricotta on toast with a crack of black pepper; stir it into seltzer with a squeeze of lemon for a refreshing drink; or whisk it with Dijon, apple-cider vinegar, and olive oil for a quick salad dressing. We like to think of it as the smarter syrup for sweet and savory meals.