Berry season is upon us, and the campers at HealthBarn USA can’t get enough of those sweet-tart little fruits, whether it’s a strawberry, raspberry, blueberry, or blackberry. The berries will be gone in a couple of short months, but until then, we’ll put berries on everything!
Raspberry season is here, and we’re all about the fresh fruit spread! (www.fanpop.com)
Moms are thrilled that we created a fresh delicious raspberry fruit spread without preservatives and added processed sugars. The secret ingredient is hemp seeds that add a crunchy texture to this spread and a boost of protein, fiber and omega 3 fatty acids, the healthy fats that are good for the brain and the heart. This spread makes a great topping for yogurt, ice cream and nut butters.
Time: 10 minutes for prep and 30 minutes to chill in the refrigerator.
Ingredients:
¼ cup coconut water
½ cup dried dates, chopped
1 teaspoon mint leaves, chopped
2 cups raspberries, divided
2 tablespoons hulled hemp seeds
1 teaspoon lemon juice
Adult Prep: Monitor use of the blender.
Kids’ Activity:
- Place coconut water, dates and mint leaves in blender and blend on high speed for about 20-40 seconds until dates are broken up into a light paste.
- Add 1 cup raspberries and hemp seeds in the blender and pulse on low speed just a few times until the raspberries break up (it must be low speed or it will puree the raspberries).
- Add remaining cup of raspberries and lemon juice and pulse just a few times.
- Transfer mixture to a glass container with a tight lid and place in refrigerator for 30 minutes before serving (you can keep the raspberry fruit spread in refrigerator for up to 3 days).
Makes 16 servings (1 tablespoon per serving).
Nutrition Facts per serving: 35 calories; 0.5g fat; 0mg cholesterol; 7g carbohydrate (1g fiber, 5g sugar); 1g protein; 5mg sodium; 8% DV vitamin C; 2% DV iron.
– Stacey Antine, MS, RD, author, Appetite for Life, founder, HealthBarn USA, co-host, Family Food Expert Internet Radio Show, and recognized as top 10 dietitians nationally by Today’s Dietitian magazine for her work with HealthBarn USA
A healthy lifestyle isn’t all about food: keeping kids active and fostering their creativity is essential for healthy development, too! In this blog, I’ll be sharing weekly activity ideas for families to do together.
