By guest contributor Cynthia Sass, MPH, MA, RD, CSSD
It’s often said that breakfast is the most important meal of the day. At the very least it’s an opportunity to fuel your morning and fit in some vital nutrients. When frozen red raspberries are on the menu, you’ll be kicking your day off with gorgeous gems that are an excellent source of immune-supporting Vitamin C. They are also an excellent source of dietary fiber. In addition to filling you up, fiber helps to support digestive health and regulate blood sugar, to steady you’re a.m. energy. Bonus: red raspberries can boast one of the lowest sugar contents compared to other berries, and the frozen bags you can conveniently stash in your freezer contain no chemicals, and no additives – just cold air. Here are three simple recipes to incorporate this delicious fruit into you’re morning meal.
Puree one cup of frozen red raspberries with a small banana, a half cup of unsweetened almond milk, and two tablespoons of chickpea flour. Pour into a serving bowl. In a separate small bowl, whisk together two tablespoons of almond butter with two teaspoons of fresh squeezed lime juice, one tablespoon of water and a half teaspoon of fresh grated ginger root. Drizzle the raspberry puree with the almond butter mixture. Garnish with a tablespoon of slivered almonds, and a quarter teaspoon of fresh lime zest.
Allow one cup of frozen raspberries to sit at room temperature to thaw. In a small bowl stir together one quarter cup of old fashioned rolled oats and an optional quarter cup of plain, unsweetened pea protein powder. * Add a half cup of hot water and stir to dissolve the powder evenly into the oats. Fold in one tablespoon of honey, a half teaspoon of ground cinnamon, and a half cup of shredded raw zucchini to combine evenly and thoroughly. Top oatmeal mixture with thawed raspberries. Garnish with one square of chopped 70% dark chocolate and three to four fresh mint leaves.
Note: It you opt not to use the pea protein powder, add only ¼ cup water.
Set out one cup of frozen raspberries to thaw at room temperature. In a medium bowl combine a quarter cup each of brown rice flour and almond flour, with a half teaspoon each of poppy seeds and baking powder, one quarter teaspoon ground cinnamon and one eighth teaspoon sea salt. Stir to mix dry ingredients thoroughly. In a separate bowl, whisk together one third cup unsweetened almond milk, one egg, one tablespoon maple syrup, and a half teaspoon pure vanilla extract. Fold the wet mixture into the dry mixture to form a batter. Over medium heat pour pancakes onto a skillet. Flip when they begin to bubble. While pancakes are cooking use a fork to whisk together a half tablespoon each of maple syrup and virgin coconut oil. Drizzle cooked pancakes with syrup, top with thawed raspberries, and sprinkle with a quarter teaspoon of lemon zest.
About the author: Cynthia Sass, MPH, MA, RD, CSSD, is one of the first registered dietitians to be Board Certified as a Specialist in Sports Dietetics. Sass has consulted for five professional teams, and counsels a wide variety of athletes and active people in New York City, Los Angeles, and long-distance. Cynthia is also a three-time New York Times bestselling author and recipe developer, specializing in clean, performance-enhancing cuisine. Her latest book is Slim Down Now: Shed Pounds and Inches With Pulses – The New Superfood.