Are you enjoying these warm and sunny summer days? What better way to celebrate these summer days than a handful of fresh raspberries. Raspberry season is here and you may grow them in your garden or plan to purchase some soon at your local farmer’s market, food coop or grocery store. If you grow your own raspberries, the berries are ready for harvest when they are turn a shade of deep red and come off the vine very  easily. When purchasing raspberries at the grocery store, food coop or farmer’s market, select berries that are plump as well as a deep red color with attached green caps at the top end. Avoid berries that are moldy or bruised in appearance whenever possible.  Sort out moldy, damaged or bruised berries, rinse well with cold water, dry with a paper towel and store in a covered bowl in your refrigerator. Try to use fresh berries within 2-3 days or freeze them, storing them in a dated freezer bag.

Fresh Raspberry Summer Salad

Raspberries are a healthy, tasty snack with an excellent nutritional profile. One cup of fresh raspberries contains 60 calories, 12 grams of carbohydrate,  5 grams of fiber as well as 54% the Daily Value (DV) of Vitamin C, 41%, 41% of the DV for  the mineral Manganese and 8% of the DV of Vitamin K.  Raspberries are an excellent source of antioxidant compounds which  which may play a role in prevention of cancer, inflammation and neuro-degenerative diseases.  Raspberries have a very high ORAC value (oxygen radical absorbance  capacity) as well and this why this fruit is ranked very high for its possible role in prevention of cancer in the body.

Recipe type: fruit salad
Prep time: 
Total time: 
Serves: 7 servings
  • 1 cup fresh raspberries
  • 1 cup fresh or canned and drained unsweetened pineapple
  • 1 cup peeled and sliced kiwi fruit
  • 1 cup sliced red or green grapes
  • 1 cup drained canned unsweetened mandarin oranges
  • ½ cup chopped walnuts or pecans
  1. Combine all of the ingredients in a large salad bowl and toss gently. Refrigerate until serving time. Serve in your favorite individual salad bowls or salad plates.
One serving (3/4 cup) provides 58% of the Daily Value for Vitamin C for an adult.

This food blog is not intended to provide medical advice. Please consult your health care provider for individual medical advice.
Nutrition Information
Serving size: ¾ cup Calories: 126 Fat: 6 grams Unsaturated fat: 5 grams Trans fat: 0 grams Carbohydrates: 18 grams Sodium: 3 mg Fiber: 1.5 grams Protein: 2 grams Cholesterol: 0 mg

Raspberries are also a tasty ingredient in jams, pies, vegetable and fruit salads. The fruit salad that this food blog is featuring today includes raspberries as well as other fruits and heart healthy walnuts or pecans give this salad a crunchy texture as well.