Everyone wants good health. But what can you do to gain and maintain it short of gagging down supplements coupled with unpalatable foods -- foods that help ensure well-being but don't taste great?
The Washington Red Raspberry Commission set out to create the ultimate food of good health -- one that tastes yummy while at the same time works to ensure that ever-important well-being. This means, they say, a food that protects, prevents and stimulates the body in a positive way.Three criteria were set to determine "the ultimate food" for a particular person.
Whether it can prevent major potential health problems.
Age of the potential consumer most likely to benefit.
Gender of the potential consumer.
A recent Parade magazine survey of 1,752 men and women ages 18 and older asked, "What is your greatest potential health concern for the future?" The number one concern of respondents: cancer.
The ultimate food item, then, would help prevent cancer.
According to the National Center for Health Statistics, 538,455 people died of cancer in 1995, the latest year for which statistics are available. The incidence of cancer increases with age from 2 percent for 18-24-year-olds to 23 percent for those 65 years and older. The key years for cancer prevention then are between the ages of 35 and 64 years.
Thus, the ultimate food item must be one for those in this age range.
There is definite gender discrimination in the mid-life years of 35-64. Women are subject to more detrimental changes in their physical condition than men at this time.
So, women age 35-64 are the main focus for the ultimate food item.
Clinical research at the Hollings Cancer Center in Charleston, S.C., has determined that a daily diet of 1 cup of red raspberries may help prevent cancer. Red raspberries have the highest incidence of ellagic acid (a proven anticarcinogen, antimutagen and cancer-blocker).
Along comes a University of Illinois study that indicates women who eat 40 grams of soy protein daily build up bone mass in their spines by 2 percent. Additional research says that soy powder may fight heart disease.
So here's the good news. . . .
The ultimate food for 35-to-64-year-old women should contain red raspberries and soy protein. How do you make the two palatable? SMOOTHIES!
EXTREME SMOOTHIES
2 cups fresh or frozen red raspberries
1 cup 1 percent milk
3 tablespoons red raspberry preserves
4 ice cubes
2 scoops plain or vanilla soy powder*
Combine in blender. Cover and blend at high speed for about 1 minute.
Serves 2.
* Soy protein powder is available at health food stores. Be sure to pick a product that says "Supre" on the can. Avoid powders that contain chromium picolinate.
From Washington Red Raspberry Commission. Each serving contains 258 calories, 8g protein, 5g fat, 47g carb, 140mg sodium, 5mg cholesterol.
BEAR LAKE RASPBERRY SHAKE
1/4 cup milk
1 1/4 to 1 1/2 cups raspberries (fresh or frozen)
2 pint vanilla ice cream
In a blender or food processor, blend milk, 1 cup berries and ice cream until smooth. Scrape sides several times. Pour into 1 very large (28-ounce) or 2 large (14-ounces) glasses. Top with remaining berries. Makes 31/4 cups -- one "berry" large or 2 medium servings. From Washington Berry Commission. Each serving contains 243 calories, 5g protein, 12g fat, 31mg carb, 67mg sodium, 9mg cholesterol.
RASPBERRY PUREE
Begin with raspberries that have been frozen at the peak of summer sweetness.
After thawing the fruit, blend it into a velvety mass in a blender or food processor. Then press it through a sieve to remove the seeds, if desired. Sweeten to taste with sugar or honey. From Washington Red Raspberry Commission.
Each cup of unsweetened red raspberries contains 61 calories, 0g fat, 1g protein,14g carb, 0mg sodium, 0mg cholesterol.
RASPBERRY LEMONADE
1 10-ounce pack frozen raspberries
1 6-ounce can frozen lemonade concentrate
1 1/2 cups water
1 quart ginger ale
Mix thawed raspberries, lemonade concentrate and water. Chill. Just before serving add ginger ale. Makes 8-10 servings. If you wish, remove seeds by forcing thawed raspberries through sieve.
From Washington Raspberry Commission. Each serving contains 156 calories, 6g protein, 2g fat, 31g carb, 75 mg sodium, 6mg cholesterol.
DANDY BARS
1 12-ounce bag frozen red raspberries
3 tablespoons Minute tapioca
1 cup sugar
1/2 cup butter or margarine (soft)
1/2 cup sugar
1/2 cup brown sugar
1/2 cup peanut butter
1 large egg
1 1/4 cups flour
1 teaspoon vanilla
3/4 teaspoon baking soda
1/2 teaspoon baking powder
1 cups chocolate chips
In saucepan over low-to-medium heat, combine frozen raspberries, tapioca and sugar.
Stir repeatedly to thicken while you are preparing the remainder of recipe. Beat butter at medium speed until creamy.
Little by little add sugars. Beat well.
Add peanut butter, egg and vanilla. Mix well.
Combine flour, soda and baking powder. Gradually add to butter mixture. Mix well.
Reserve 1 cup of dough. Stir chocolate chips into remaining dough.
Press into bottom of 9X13X2-inch pan using a sheet of wax paper. Spread raspberry sauce evenly over dough.
Crumble reserved dough over jam. Bake at 325 degrees F for 40 minutes or until golden brown. Cool completely.
Cut into bars. May be frozen. Yield 3 dozen bars.
From Washington Red Raspberry Commission. Each serving contains 132 calories, 3g protein, 5g fat, 19g carb, 80mg sodium, 19mg cholesterol.