raspberries are highly perishable, subject to bruising and mold as well as simply not having a very long shelf life. Treat them gently, and eat them promptly!
On the plus side, raspberries freeze very well. You can purchase frozen raspberries or freeze your own. Wash them gently, dry them gently with a paper towel, and arrange them in a single layer on a flat pan or cookie sheet. Put them in the freezer until they are frozen, then transfer them to plastic zipper bags for longer-term freezer storage.
Livit Recipe
Raspberry Sauce for Poultry
Pour this sauce on chicken or turkey for a high antioxidant flavor boost.
1 pint (16 ounces) organic raspberries, rinsed and patted dry
¼ cup raw sugar
2 teaspoons fresh lemon juice
⢠In a small saucepan, combine berries, sugar, and lemon juice. Cook over medium heat, crushing the berries with the back of a wooden spoon, until the mixture is soft and begins to boil. Remove from heat, and allow the mixture to cool slightly. Force the mixture through a fine sieve or a strainer lined with cheesecloth. Serve over chicken or turkey.
YIELD 1 cup
NUTRITION ANALYSIS PER SERVING 79 calories, 19.8 g carbohydrate, 0.6 g protein, 0.3 g fat, 4.2 g dietary fiber
38 Strawberries
Benefits
Although strawberries donât pack the anthocyanin punch of some of the purple fruits and berries, they do contain at least two anthocyanins, and they are an excellent source of a variety of other flavonoids, including catechin, quercetin, and kaempferol, as well as vitamin C, potassium, beta-carotene, lutein, and ellagic acid. This makes strawberries potential cancer fighters. Fisetin, another flavonoid found in strawberries, has been shown to improve long-term memory in mouse studies, although researchers warn that humans would have to eat ten pounds a day to get an equivalent effect.
NUTRITIONAL COMPOSITION One cup of raw strawberries provides 45 calories, 10.5 g carbohydrate, 0.9 g protein, 0.6 g fat, 3.4 g dietary fiber, 40 IU vitamin A, 84 mg vitamin C, 26 mcg folic acid, 247 mg potassium, 1 mg sodium, 28 mg phosphorus, 21 mg calcium, and 15 mg magnesium.
Bringing It Home
The sweetest and tastiest strawberries are usually the smallest ones, and this is one fruit where the farmerâs market will definitely outshine the supermarket, because the most popular commercial varieties are a compromise between sturdiness in transport and taste. Choose the brightest red berries, with caps that look green and fresh, not dry. Fresh strawberries should have a distinctive sweet strawberry smell. If they are not fragrant, they were probably picked too soon. Avoid mushy, leaky, or moldy berries, and be sure to check the underside of the container for telltale juice stains.
Strawberries are best when consumed promptly or frozen. In an airtight container, they may keep for two to three days in the refrigerator. To freeze, wash the berries gently, dry them, and remove the leafy caps. Set the berries in a single layer on a shallow pan or cookie sheet and freeze. Once frozen, they can be transferred to a plastic zipper bag and stored in the freezer for up to six months.
Livit Recipe
Strawberry Cinnamon Muffins
2 eggs OR 6 tablespoons pasteurized liquid egg whites
cup sugar
½ cup nonfat milk
¼ cup nonfat Greek-style yogurt OR
¼ cup nonfat plain yogurt,
drained
1 teaspoon vanilla
¼ cup non-hydrogenated margarine, melted
2 cups all-purpose flour
1 tablespoon baking powder
¼ teaspoon salt
¼ teaspoon cinnamon
1½ cups strawberries, hulled and cut into chunks
⢠Preheat oven to 375°F.
⢠Line muffin tins with 12 paper baking cups.
⢠In a large mixing bowl, whisk the eggs and sugar together until the mixture becomes light. Add the milk, yogurt, vanilla, and margarine to the eggs and whisk them together gently.
⢠In a separate bowl, combine the flour, baking powder, salt, and cinnamon.
⢠Add the dry ingredients to the milk mixture and stir just until the
On the plus side, raspberries freeze very well. You can purchase frozen raspberries or freeze your own. Wash them gently, dry them gently with a paper towel, and arrange them in a single layer on a flat pan or cookie sheet. Put them in the freezer until they are frozen, then transfer them to plastic zipper bags for longer-term freezer storage.
Livit Recipe
Raspberry Sauce for Poultry
Pour this sauce on chicken or turkey for a high antioxidant flavor boost.
1 pint (16 ounces) organic raspberries, rinsed and patted dry
¼ cup raw sugar
2 teaspoons fresh lemon juice
⢠In a small saucepan, combine berries, sugar, and lemon juice. Cook over medium heat, crushing the berries with the back of a wooden spoon, until the mixture is soft and begins to boil. Remove from heat, and allow the mixture to cool slightly. Force the mixture through a fine sieve or a strainer lined with cheesecloth. Serve over chicken or turkey.
YIELD 1 cup
NUTRITION ANALYSIS PER SERVING 79 calories, 19.8 g carbohydrate, 0.6 g protein, 0.3 g fat, 4.2 g dietary fiber
38 Strawberries
Benefits
Although strawberries donât pack the anthocyanin punch of some of the purple fruits and berries, they do contain at least two anthocyanins, and they are an excellent source of a variety of other flavonoids, including catechin, quercetin, and kaempferol, as well as vitamin C, potassium, beta-carotene, lutein, and ellagic acid. This makes strawberries potential cancer fighters. Fisetin, another flavonoid found in strawberries, has been shown to improve long-term memory in mouse studies, although researchers warn that humans would have to eat ten pounds a day to get an equivalent effect.
NUTRITIONAL COMPOSITION One cup of raw strawberries provides 45 calories, 10.5 g carbohydrate, 0.9 g protein, 0.6 g fat, 3.4 g dietary fiber, 40 IU vitamin A, 84 mg vitamin C, 26 mcg folic acid, 247 mg potassium, 1 mg sodium, 28 mg phosphorus, 21 mg calcium, and 15 mg magnesium.
Bringing It Home
The sweetest and tastiest strawberries are usually the smallest ones, and this is one fruit where the farmerâs market will definitely outshine the supermarket, because the most popular commercial varieties are a compromise between sturdiness in transport and taste. Choose the brightest red berries, with caps that look green and fresh, not dry. Fresh strawberries should have a distinctive sweet strawberry smell. If they are not fragrant, they were probably picked too soon. Avoid mushy, leaky, or moldy berries, and be sure to check the underside of the container for telltale juice stains.
Strawberries are best when consumed promptly or frozen. In an airtight container, they may keep for two to three days in the refrigerator. To freeze, wash the berries gently, dry them, and remove the leafy caps. Set the berries in a single layer on a shallow pan or cookie sheet and freeze. Once frozen, they can be transferred to a plastic zipper bag and stored in the freezer for up to six months.
Livit Recipe
Strawberry Cinnamon Muffins
2 eggs OR 6 tablespoons pasteurized liquid egg whites
cup sugar
½ cup nonfat milk
¼ cup nonfat Greek-style yogurt OR
¼ cup nonfat plain yogurt,
drained
1 teaspoon vanilla
¼ cup non-hydrogenated margarine, melted
2 cups all-purpose flour
1 tablespoon baking powder
¼ teaspoon salt
¼ teaspoon cinnamon
1½ cups strawberries, hulled and cut into chunks
⢠Preheat oven to 375°F.
⢠Line muffin tins with 12 paper baking cups.
⢠In a large mixing bowl, whisk the eggs and sugar together until the mixture becomes light. Add the milk, yogurt, vanilla, and margarine to the eggs and whisk them together gently.
⢠In a separate bowl, combine the flour, baking powder, salt, and cinnamon.
⢠Add the dry ingredients to the milk mixture and stir just until the
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