Raspberry Slaw/Kale Salad
Raspberries are one of the healthiest fruit choices you can make. They can be enjoyed year round whether they’re fresh or frozen. When they are in season, like now, stock up and enjoy all the health benefits.
One cup of raspberries provides over 50% of the minimum daily target for vitamin C, which supports immunity and skin health and helps produce collagen. Raspberries also contain manganese and vitamin K, which both play a role in bone health. And they supply smaller amounts of vitamin E, B vitamins, magnesium, copper, iron, and potassium.
Raspberries are also one of the lowest-sugar fruits, at just 5 grams per cup. One medium apple has about 20 grams.. This makes them a great option for anyone with a sweet tooth who wants to minimize their overall sugar intake.
Raspberries are antioxidant powerhouses. These health-protective compounds have been tied to lower rates of heart disease, cancer, diabetes, and obesity. Raspberry antioxidants also help reduce inflammation, a known trigger of premature aging. The natural protective substances in raspberries are also linked to better DNA repair and blocking enzymes that trigger arthritis pain.
Raspberry antioxidants and anti-inflammatory compounds are associated with cancer protection by reducing the reproduction of cancer cells. However, research also shows that the phytonutrients in raspberries, such as ellagitannins, may actually help kill cancer cells by signaling apoptosis, or programmed cell death.
Just one cup of raspberries packs an impressive 8 grams of dietary fiber, a third of the daily minimum goal. The high-fiber content reduces raspberries’ net carb content to about 7 grams per cup. Fiber also contributes to fullness, blunts blood sugar by slowing digestion, and supports good digestive health. Raspberry fiber also helps beneficial gut bacteria flourish. The latter are linked to stronger immunity and a more positive mood.
Eating more raspberries may reduce the risk of diabetes. Eating two cups of red raspberries every day has been known to lower blood sugar.
Raspberries help counter oxidative stress, which is essentially an imbalance between the production of cell-damaging free radicals and the body's ability to fight off their harmful effects. Because oxidative stress is a causative factor in diseases like Alzheimer’s and Parkinson’s, raspberries are a top brain-supporting food. The flavonoids in berries have also been shown to help improve coordination, memory, and mood. And berries help with general brain “housekeeping” by clearing out toxic proteins tied to brain dysfunction.
Raspberries make a beautiful and tasty addition to numerous dishes, and they work
well in both sweet and savory meals. Add them to oatmeal or overnight oats, garden salads, whole grain side dishes, and desserts. Slightly mash them to make a colorful sauce for anything from two ingredient banana egg pancakes to broiled fish or oven roasted veggies. Whip frozen raspberries into smoothies, or thaw and use just like fresh.
Info from https://www.health.com/food/raspberries-nutrition
Raspberry Slaw/Kale Salad by Rising Moon Wellness
Ingredients
1 ½ cups red raspberries
1/2 small clove garlic, grated with a rasp-style grater, or to taste
1 tablespoon red wine vinegar or raspberry vinegar
1 tablespoon honey (or pure maple syrup for vegan option)
2 teaspoons Dijon mustard
3 tablespoons extra-virgin olive oil
¾ teaspoon salt
12 cups finely shredded stemmed kale, preferably lacinato or dinosaur
4 cups finely shredded purple cabbage
1 cup shredded peeled carrots
¼ cup sliced almonds, toasted
Place ½ cup of raspberries in the bottom of a large salad bowl. Mash with a fork until the berries are paste-like. Add garlic, vinegar, mustard and whisk to combine. Gradually whisk in oil and salt. (Can be prepared two days ahead, store in a jar in the refrigerator. Bring to room temperature to loosen consistency before continuing.)
Add kale, cabbage and carrots and toss thoroughly to combine. Top with the remaining 1 cup raspberries and almonds.
This recipe is mine – Rising Moon Wellness – I could not find my photo file of it - bummer