In spring, raspberries enchant with their beautiful white-green flowers. In summer and autumn, with the sweet, fruity, and delicious taste of their fruits, they enrich the domestic kitchen.
In addition to strawberries , currants and blueberries , it is one of the favorites among berry lovers. The small, juicy fruit can not only be preserved in various ways, but it also tastes fresh with a wide variety of foods and enriches your healthy breakfast .
Interesting facts and information about raspberries
In botany, raspberries are known by the scientific name Rubus idaeus. Raspberries belong to the rose family (Rosaceae) and the drupe category. The raspberry bush can reach a height of up to 2 meters and has a flat root system.
Raspberries have alternating and feathery leaves in a strong green tone. The white-green flowers are grape-shaped, with upright petals and white stamens. To form their fruits, this hermaphrodite plant species relies on cross-pollination by bees or other insects.
Raspberries usually have red fruits, but in special breeds, they can also have a yellow or black appearance. The tasty, juicy berries have a sweet and fruity aroma.
Where do raspberries come from and where do they grow?
Wild raspberries originate from Central and Northern Europe and are also widespread in Western Siberia. They can be found at forest clearings, but also in mountainous regions above the tree line. They prefer soil conditions with acidic to alkaline pH values and good soil drainage. Raspberries grow in sunny to semi-shaded locations with high humidity and thrive particularly well in areas with cool summer temperatures.
When do raspberries bloom?
There are two different types of raspberries: summer and autumn raspberries. Both varieties have a flowering period in May and June. The first fruits of the summer shrubs are already ripe in June, while autumn raspberries produce their first fruits in August. They can be collected until the first frost.
In addition, the autumn plant has the option of producing fruit twice a year. For this purpose, the removed canes are not cut off close to the ground; only the upper parts of the annual shoots are removed. In the following year, both a spring and autumn harvest is possible.
How healthy are raspberries?
Raspberries are rich in fiber, which has a beneficial effect on the gastrointestinal tract. They stimulate digestion and protect the intestinal flora. The phytochemicals, such as flavonoids and pigments, act as antioxidants.
They regulate cell metabolism and stabilize the acid-base balance. The high content of vitamin C and B complex vitamins strengthens the immune system and ensures a healthy skin appearance, as well as healthy hair and nails.
Raspberries are also high in valuable minerals such as iron, calcium, potassium, manganese, and magnesium. They help prevent rheumatism and arthritis, promote healthy bones and muscles, and assist in the formation of the blood pigment hemoglobin.
Additionally, raspberries consist of about 85% water and are therefore very low in calories. They are ideal for your healthy cereal or as a supplement to your oatmeal.
Berries are a good source of polyphenols, especially anthocyanins, micronutrients, and fiber. In epidemiological and clinical studies, these ingredients have been associated with improved cardiovascular risk profiles.
Human intervention studies with aronia berries, cranberries, blueberries, and strawberries (whether fresh, as juice, or freeze-dried) or purified anthocyanin extracts have shown significant improvements in LDL oxidation, lipid peroxidation, total plasma antioxidant capacity, dyslipidemia, and glucose metabolism. 1
Benefits were observed in healthy subjects and individuals with existing metabolic risk factors. The mechanisms underlying these beneficial effects presumably include the upregulation of endothelial nitric oxide synthase, decreased activity of carbohydrate digestive enzymes, decreased oxidative stress, and inhibition of inflammatory gene expression and foam cell formation.
Although this data is limited, it supports the recommendation of berries as an essential fruit group in a heart-healthy diet.
Nutrients in raspberries per 100 g
Raspberries contain the following nutrition per 100 g:
- 0.3 g fat
- 1.3 g protein
- 4.8 g carbohydrates
- 4.7 g fiber
- 200 mg potassium
- 40 mg calcium
- 30 mg magnesium
- 1 mg iron
- 25 mg vitamin C
- 0.03 mg vitamin B1
- 0.07 mg vitamin B2
- 0.08 mg vitamin B6
Nutritional table – Sugar levels in raspberries
In the following table, you will find the raspberry content of energy and simple sugars as well as double sugars per 100 g of raspberries.
| Energy (kcal) | Glucose (g) | Fructose (g) | Sucrose (g) | Total sugar (g) | |
| Raspberry raw | 34 | 1.8 | 2.1 | 1 | 4.8 |
| Forest Raspberry raw | 34 | 1.8 | 2 | 1 | 4.8 |
| Raspberry cooked | 34 | 1.8 | 2.1 | 1 | 4.8 |
| Raspberry Fruit Juice | 32 | 2.4 | 3.1 | 2.1 | 7.6 |
| Raspberry Fruit Nectar | 54 | 0.9 | 1.2 | 10.1 | 3 |
| Raspberry Jam | 254 | 16.5 | 13.8 | 20.9 | 55.2 |
| Raspberry tinned | 72 | 6.5 | 6.7 | 2.8 | 16 |
| Raspberry Jelly | 254 | 18.8 | 18.2 | 23.8 | 65.1 |
How do I store raspberries?
If raspberries are not eaten immediately, they can be stored in the refrigerator for up to 3 days. Plates made of cardboard, on which the dry fruits are placed next to each other, are suitable for storage. You should sort out berries that have pressure or rotting spots. Other preservation options include processing into jam, compote, and juice, as well as freezing them either whole or as a puree.
Preparations that make raspberries taste best
Raspberries can be used in various ways in the kitchen, whether fresh or frozen. They are particularly tasty and healthy when combined with oatmeal , muesli or as a crunchy topping. Verival's products offer a wide range of possibilities, easy preparation, and are very digestible.
Porridge with raspberries as a hot meal
Whether using Verival whole wheat flakes or oatmeal, when combined with raspberries, they create a fruity and delicious meal. To the Verival Bircher porridge with crunchy almonds, apples, and the sweetness of figs and dates, the solid fruits of the raspberries provide an extraordinary contrast in taste.
Raspberry-Bircher Muesli
Equipment
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(lockable) glass
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Spoon
Ingredients
- 50 g oatmeal (approx. 4 tbsp)
- 50 g raspberries (fresh or frozen)
- 100 ml almond milk
- 1 tbsp Verival Good Morning Seed Mix (or Flaxseed/Chia Seed)
- 15g chopped almonds
- 1/2 lemon
- 1 tsp. maple syrup
Preparation
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Place the oatmeal, Verival seed mix (or flaxseed) and about half of the raspberries in a glass, and mix with the almond drink and the juice of half a lemon.
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Close or cover the glass and leave it overnight in the refrigerator.
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Remove from the refrigerator, stir well, and mix in the chopped almonds and maple syrup.
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Top with the remaining raspberries. Done!
Nutritional values
Raspberries as a topping not only look appetizing, but they also contain many valuable nutrients. They can be easily mixed with the rich selection of Verival muesli and crunchy products, combined with fresh milk, yogurt, or cottage cheese. Add fresh raspberries with a tablespoon of honey, and your balanced breakfast is ready. Not only does it satiate for a long time, but it also provides vitality and energy for the day.
As an alternative for the winter months, Verival offers exceptional muesli mixes and crunch creations with high-quality, dried, and organic berry fruits such as lingonberries, cranberries, blackberries, raspberries, and many more.
What should I pay attention to when buying raspberries?
Raspberries are available fresh in markets from June to September. It is advisable to choose regional products with short transport routes. You can recognize fresh fruits by their bold red color and sweet aroma. Additionally, the berries should be firm and not battered.
How can I plant raspberries at home?
Planting raspberries in your garden is not difficult. Raspberry bushes should be planted in spring at a distance of 30-40 cm. The planting hole should be twice the size of the root ball. Since the raspberry spreads underground via its root network, you should consider a root barrier to contain it.
Raspberries are very adaptable and do not require any special soil conditions. However, they are sensitive to waterlogging. Therefore, you should loosen your soil and ensure good water drainage to prevent diseases, such as root rot. Caring for your raspberry plants is also straightforward.
Autumn raspberries should be cut back completely after harvesting. For summer raspberries, only the brownish and woody canes need to be pruned.
Fact: A particularly high-yielding variety is the Autumn Bliss, which produces very large and aromatic fruits.
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1.Basu A, Rhone M, Lyons TJ. Berries: emerging impact on cardiovascular health. Nutrition Reviews . Published online March 2010:168-177. doi: 10.1111/j.1753-4887.2010.00273.x
