Let's Meet The Raspberry

Raspberries have only 65 calories per cup and are loaded with fiber (eight grams per cup) and vitamin C, with 30 mg per cup -- about 50 percent of the U.S. recommended daily intake (RDI). Add a cup of Greek-style yogurt and you have the perfect easy snack with 180 calories and 20 grams of protein.
These tiny berries rank near the top of all fruits for their disease-fighting antioxidant strength, particularly due to their dense content of ellagic acid. Research into the health benefits of ellagic acid is preliminary, but early trials indicate that its antioxidant properties may help reduce blood pressure and carotid artery wall thickness, linked to heart attack and stroke. It is also believed to bind with cancer-causing molecules, thereby making them inactive and preventing their growth.

Raspberry Smoothie

Makes 1 serving

Ingredients:
1 cup fresh or frozen raspberries
½ cup unsweetened vanilla almond milk or lowfat milk
1 tablespoon unsweetened cocoa powder
½ cup fat-free Greek-style yogurt
½ teaspoon pure vanilla extract
1 teaspoon Melissa's agave nectar (optional)
4 Ice cubes
Fresh mint leaves

Instructions:
In the jar of a blender or the bowl of a food processor, combine the raspberries, almond milk, cocoa powder, yogurt, vanilla, ice and agave if using. Blend or process until smooth. Pour into glasses and serve immediately, garnished with mint.

Nutrient Analysis per serving
Kcal 160
Total Fat 3g
Sat Fat 0g
Cholest 0 mg
Sodium 125 mg
Fiber 10g
Protein 13g

Recipe courtesy of Cheryl Forberg R.D. adapted from The Biggest Loser Simple Swaps (Rodale)

 

All of these ingredients can be found at Meijer! I highly recommend using the vanilla almond milk. It is full of flavor and so good for you! The agave nectar is a natural substitute for sugar that is similar to honey. I use it to sweeten my iced tea as a healthy alternative to white sugar! 

 

Keeping it sweet-

Steph