Healthy Raspberry Muffins
'Tis the Raspberry
1 3/4 cups of whole wheat flour 1 teaspoon baking powder 1/2 teaspoon baking soda
Season
1/2 teaspoon salt 1/3 cup extra-virgin olive oil 1/2 cup honey or maple syrup 2 eggs
By Natasha Kubis
1 cup plain Greek yogurt 2 teaspoons vanilla extract Zest of 1 medium lemon 1 1/2 cups of raspberries
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ot only do sweet and tart raspberries offer an interesting flavor profile for your palate, but they also have some amazing health benefits for your body. You can enjoy this delicious berry all year long, whether fresh, frozen, or preserved. The season for fresh raspberries begins in May, and depending on the variety, can last through October. Pick them straight off the bush in the summer and freeze them for baking throughout the winter. Raspberries are one of the healthiest fruits found in nature’s bounty. They provide potassium, which is essential to heart function, and they also keep your blood pressure in check. The omega-3 fatty acids in raspberries can prevent stroke and heart disease. They also contain vitamin K and a mineral called manganese, which are both necessary for healthy bones and skin. One cup of raspberries provides over 50% of the minimum daily target for vitamin C, which supports immune function and boosts collagen production for
healthy skin. Raspberries also can help to regulate blood sugar, and supply smaller amounts of E and B vitamins, copper, and iron. Try these yummy recipes to get your daily dose of raspberry’s health benefits.
Refreshing Raspberry Smoothie
Preheat the oven to 350 degrees Fahrenheit. Grease a 12-cup muffin tin. In a large mixing bowl, combine and whisk the flour, baking powder, baking soda, and salt. In a medium mixing bowl, combine the oil, and honey or maple syrup, and beat together with a whisk. Add the eggs and beat well, then add the yogurt, vanilla, and lemon zest. Mix well. Pour the wet ingredients into the dry and mix with a big spoon, just until combined. Gently fold the raspberries into the batter. Divide the batter evenly between the 12 muffin cups. Bake the muffins for 22 to 24 minutes, or until the muffins are golden on top and a toothpick inserted into a muffin comes out clean.
1 cup fresh or frozen raspberries 3-6 fresh mint leaves 1 cup pomegranate juice 1 banana 1 tablespoon protein powder Add all the ingredients to a blender and puree for about 30 seconds. Add more liquid as needed.
Natasha Kubis is a licensed acupuncturist and certified yoga teacher. For more information, visit acuwellhealth.com
May 2021 | thesofiamagazine.com
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