By: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD: The Meal Makeover Moms
Living a healthier lifestyle and losing weight are consistently among the top five most common New Year’s resolutions. To achieve those goals, make every calorie count, and turn to frozen raspberries to help you along the way. At just 80 calories per cup and more fiber than any other berry, frozen raspberries are as versatile as they are nutritious.
Here are a few ways we like to use these frozen beauties in our everyday cooking:
In a salsa: Spicy Raspberry Salsa
In a salad: Gingered Farro and Wild Rice Salad
As a side dish: Apple, Ginger Raspberry Sauce
In a decadent dessert: Flourless Dark chocolate Peanut Butter Tart with Raspberry Sauce
In a Frozen Raspberry and Mango Smoothie Bowl: See recipe below
Smoothie bowls for breakfast or snack time are trending on Instagram and Pinterest, and they’re an easy and delicious way to amp up the nutrition in your diet … and to watch your waistline. Smoothie bowls are thicker than traditional smoothies, so you can pour your mixture into a bowl, top with fruit, nuts, granola, or anything else that whets your appetite, and then devour with a spoon.
Frozen raspberries provide natural sweetness to our Frozen Raspberry Mango Smoothie Bowl, and since they’re available year round, we turn to them often when making nourishing bowls like this one. With an impressive 7 grams of protein, 9 grams of fiber, more than 100 percent of your daily requirement for vitamin C, and just 210 calories, this smoothie bowl is the perfect way to start your day and your healthy New Year’s diet!
We partnered with the National Processed Raspberry Council to bring you this recipe, and we’re thrilled that it’s one of the featured recipes in our new, free e-book: The Smoothie Bowl Coloring Cookbook. The book includes 10 smoothie bowl recipes, and it’s also a coloring book for kids and adults! We added playful mandala-style food designs that you and your family can color with markers, crayons, and colored pencils.
Here’s our corresponding frozen raspberry coloring page from the book. It’s easy enough for kids and elegant enough for adults.
Visit Meal Makeover Moms’ home page and enter your email in the sign-up box for a free download of The Smoothie Bowl Coloring Cookbook, and let us know what you and your family think of it.
Frozen Raspberry & Mango Smoothie Bowl
Makes 3 Servings
Ingredients:
- 11⁄2 cups frozen raspberries
- 1 mango, peeled, pitted and diced (about 11⁄4 cups)
- 3⁄4 cup 2% vanilla Greek-style yogurt
- 1/3 cup 100% cranberry raspberry juice
- 1 tablespoon chia seeds
Optional toppings: Frozen raspberries, mango, chia seeds, hemp seeds
Directions:
- Place the frozen raspberries, mango, yogurt, juice, and chia seeds a blender and blend until smooth.
- Pour into individual bowls and garnish with your choice of optional toppings.
Nutrition Information:
Per Serving (about ¾ cup): 210 calories, 3g fat, 1g saturated fat, 41g carbohydrate (29 g sugar), 30mg sodium, 9g fiber, 7g protein, 30% vitamin A, 120% vitamin C, 20% calcium
About The Meal Makeover Moms: Liz Weiss, MS, RDN & Janice Newell Bissex, MS, RDN are The Meal Makeover Moms. Together, they’re on a mission to help busy families eat a healthy diet. The dietitian duo has written three family cookbooks including No Whine with Dinner and The Smoothie Bowl Coloring Cookbook. You can find their family-pleasing recipe makeovers at Meal Makeover Moms’ Kitchen and listen to their bi-monthly radio podcast, Cooking with the Moms, a fun and flavorful food show on iTunes.
