DF, GF, Refined-sugar Free
Known as nature’s candy, wild raspberries have been gathered for consumption for thousands of years. With their rich color, sweet juicy taste, and antioxidant power, it is no wonder raspberries remain one of the world’s most consumed berries.
In Hellenistic Troy, raspberry was linked to the story of nursemaid to the infant Zeus, Ida, who pricked her finger while picking the snow-white berries thus staining them red for all eternity. It is this deep red colour of these berries (which comes from anthocyanins) that carries a lot of the health benefits of this berry. In fact, back in the Roman times soldiers never left home without raspberries as these provided a source of vitamins, antioxidants and fibre.
Raspberries are composite berries. They are made up of scores of tiny plum fruit called druplets, each of which contains a seed. This complex structure makes raspberries one of the plant foods with the highest ranking of soluble fibre. Raspberries have 6 grams of soluble fibre per half cup service, which is more than most other fruit and vegetables.
Raspberries have a high antioxidant power score and contain many phytonutrients that boost your immune system. What makes them so special is their high levels of phytochemicals — those naturally occurring nutrients that help protect cells from damage. In fact, raspberries have the highest concentration of antioxidant strength amongst all fruits. Anthocyanins, which give raspberries their rich, red colour, are responsible for their unique antioxidant properties and also some antimicrobial ones. And high concentration of ellagic acid, which has anti-inflammatory properties and neutralises carcinogens before they can damage DNA.
Other than the outstanding phytonutrient content, raspberries are rich in traditional nutrients, in particular in the antioxidant and B vitamin categories. Raspberries are excellent source of manganese and vitamin C, two important antioxidant nutrients that protects the body’s tissue from oxygen-related damage. These red beautiful are also good sources of riboflavin, niacin, folate, magnesium, potassium and copper.
While a bowl of raspberries is very satisfying on its own, these red beauties are also a great ingredient to bake with adding both sweetness and moisture to your cakes. Below is an easy yet stunning desert that won’t fail to impress, both visually and flavour wise. And it is also gluten- dairy and refined-sugar free, so you can treat yourself with out guilt.
Berri-licious chocolate cupcakes
1 cup of fresh raspberries
4 tbsp raw honey
3 tbsp extra virgin coconut oil
5 free-range eggs
1/2 tsp baking soda
1/2 cup raw cocoa powder
1/2 cup coconut flour
raspberry icing (recipe below)
In a blender whizz together raspberries, honey and coconut oil. Then add eggs and briefly mix again before adding all the remaining ingredients and mixing into a thick smooth paste. Poor into greased muffin tin (makes 9 muffins) and bake for 25 mins at 150 degrees C.
Let cool completely before icing. Note that the icing is best done just before you serve these.
a cup of fresh raspberries
200gr coconut cream (leave coconut milk in a fridge overnight and use the top part that will separate from coconut water at the bottom of the container)
4 tbsp coconut oil
1 tbsp maple syrup or raw honey
9 raspberries for decorating
Whizz raspberries into a puree and then add remaining ingredients and blend into a paste. Place into a fridge to set for at least an hour. The taste of this icing has slight sweetness and a subtly sharp tinge. It also adds beautiful moistness and lusciousness to these chocolate morsels.
The cupcakes and icing will store in the fridge (separately) for several days.