It’s raspberry season at HealthBarn USA! Our bushes are spotted with the beautiful red color of fresh raspberries, and the kids are happily picking and eating away. These little berries may seem light and delicate, but they are actually packed with tons of good nutrition. Raspberries are an excellent source of dietary fiber, the antioxidant vitamin C, and the mineral manganese, as well as a good source of vitamin K, which helps keep blood oxygenated.
If you are as wild about raspberries as we are at the barn, grow your own. Raspberry bushes are very low maintenance and just keep on giving. Pick a sunny place near a water source on the side of your home or outside of the garden because they expand rapidly (just like mint). Start out with a seedling planted directly into the ground in early spring on the east coast and watch the magic unfold. Unfortunately, they don’t work well in container gardens, so if that’s your only option, grow strawberries instead.
Raspberries are a favorite among kids because they’re not too tart and easy to pop into your mouth. They make for a delicious snack either on their own, mixed in with a fruit salad, or as a healthy addition to yogurt or oatmeal.
Take advantage of the remainder of raspberry season with this fabulous recipe for Whole Wheat French Toast with Raspberry Compote. Get the whole family to sit down for a delicious, colorful brunch this weekend, because this recipe is sure to get double thumbs up from the whole crowd.
Enjoy the delicious nutrition of raspberries this fall season!
Whole Wheat French Toast with Berry Compote
Move over maple syrup! We took boring French toast, added sweet spices for flavor, and whole wheat for fiber. But to make this recipe even more special, we’re topping it with a simple berry compote for a twist. Berries are full of antioxidants – make sure to pick them up at your local farmers’ market when they’re in season. If it’s not their time of year, frozen, thawed berries are a great alternative for locked in nutrients and flavor. Mixed berries are a great way to get a taste of your favorites, while trying a few new ones such as blackberries or raspberries. Grab your fork and get adventurous!
5 egg whites
½ cup low fat 1% milk
2 teaspoons brown sugar
1 teaspoon vanilla extract
¼ teaspoon ground cinnamon
4 slices whole wheat bread
1 cup mixed berries, fresh or frozen (thawed)
1 tablespoon agave nectar, plus additional for serving (optional)
- In a medium mixing bowl, whisk together egg whites, milk, brown sugar, vanilla, and cinnamon.
- Pour mixture into rimmed baking pan and add bread in a single layer along the bottom of the sheet. Turn bread to coat on both sides and allow to soak for 8-10 minutes in mixture.
- Heat a griddle pan over medium high heat and grease.
- Transfer bread slices to griddle and cook for 8-10 minutes, flipping halfway through.
- Meanwhile, in small saucepan, combine berries and 1 tablespoon agave over medium heat, stirring constantly, about 3-5 minutes until mixture thickens. If you like, mash berries with a fork to reach desired consistency.
- Transfer cooked French toast to a serving platter and top with berry compote divided evenly among slices. Drizzle with extra agave if using and enjoy!
Makes 4 servings (1 slice of French toast with ¼ cup berry compote per serving).
Nutrition Facts per serving: 150 calories; 1.5g fat (0g sat fat, 1g mono, 0g trans fats); 0mg cholesterol; 24g carbohydrate (3g fiber, 12g sugar); 10g protein; 220mg sodium; 2% Daily Value (DV) vitamin A; 15% DV vitamin C; 8% DV calcium; 6% DV iron.