Female fertility may benefit from raspberries’ high levels of folate – a type of B vitamin that promotes cell growth and embryo health. During pregnancy, sufficient levels help prevent birth defects of the baby’s brain and spine. Together with their high vitamin C and magnesium content – one portion of raspberries provides the same amount as 173 grapes – they are also a good source of folate, which is known to be essential in key stages of female fertility and early embryo development.
It has also been theorized that the berries’ antioxidants protect sperm health, promote conception, and reduce the risk of miscarriage.
Raspberries have an average GI score of less than 40. The glycemic index ranks foods according to low GI, intermediate GI or high GI. The GI score represents how much blood sugar rises after consuming a known amount of a specific food relative to the rise in blood sugar after consuming a certain amount of glucose or white bread. Low rankings are those that score below 55. Intermediate GI foods have a score between 55 and 70. meaning their sugar is absorbed into the body slowly.
This, combined with their high fibre content means raspberries are an effective way to control hunger and cravings at only a few calories.
Chocolate Sorbet with Red Fruits
The chill that thrills, that’s chocolate sorbet. For a really fine texture, it helps to have an ice cream maker, which churns the mixture as it freezes, but you can make it by hand quite easily.
- 475ml/16fl oz/2 cups water
- 45ml/3 tbsp maple syrup
- 115g/4oz/generous 1/2 cup caster sugar
- 75g/3oz/3/4 cup cocoa powder
- 50g/2oz plain dark chocolate, broken into squares
- 400g/14oz soft red fruits, such as raspberries, redcurrants or strawberries, to serve
- Place the water, maple syrup, sugar and cocoa in a saucepan. Heat gently, stirring occasionally, until the sugar has completely dissolved.
- Remove from the heat, add the chocolate and stir until melted. Leave until cool.
- Tip into an ice cream maker and churn until frozen. Alternatively, pour into a freezer-proof container and freeze until slushy, then whisk until smooth and freeze again for a further hour. Whisk again and freeze until solid.
- Remove from the freezer 10-15 minutes before serving, so that the sorbet softens slightly. Serve in scoops, with the soft fruits.
Nutritional Information (Per Portion):
- Energy: 199Kcals/837KJ
- Protein: 3.6g
- Fat: 5.2g
- Saturated: Fat 2.94g
- Carbohydrate: 36.6g
- Fibre: 3.7g
- Iron: 2.3mg
- Calcium: 57mg
Raspberry Passion Fruit Swirls
Serves : 4
- 300g / 2-1/2 cups, raspberries
- 2 passion fruit /raspberries
- 400g 1-2/3 cups low fat fromage frais
- 30ml /2 tbsp caster sugar
- raspberries and sprigs of mint to decorate.
Mash the raspberries in a small bowl with a fork, until the juice runs. Scoop out the passion fruit pulp into a separate bowl with the fromage frais and sugar and mix well.
Spoon, alternate spoonfuls of the raspberry pulp and the fromage frais mixture into stemmed glasses or one large serving dish stirring lightly to create a swirled effect.
Decorate each dessert with a whole raspberry and a sprig of fresh mint. Serve chilled.
- Energy: 110Kcals/462kj
- Fat: 0.47g
- Saturated fat: 0.13g
- Cholesterol: 1mg
- Fibre: 2.12g
Over- ripe slightly soft fruit can also be used in this recipe. Use frozen raspberries when fresh are not available but thaw first.
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