Raspberries are my absolute favourite fruit, and for good reason! They’ve got a whole lot of goodness going for them, starting with their micronutrient profile. Similar to blueberries, raspberries are an excellent source of Vitamin C. We’ve talked about this before, but I’ll give you a little recap just in case. Vitamin C is a water-soluble vitamin (which means your body absorbs what it needs, filters the rest through your kidneys, and then excretes the excess out via urine) that assists with the absorption of non-heme (plant-sourced) iron, produces tissues that hold our muscles and bones together, and assists with healing of cuts and wounds. Additionally, Vitamin C is an antioxidant, and has been linked to brain and heart health and reduction in the occurrence of cancer and diabetes.
On another note, raspberries are a fibre powerhouse! Fibre is a non-digestible carbohydrate found in plant foods. Consuming enough of it is an essential part of a healthy lifestyle, as it helps regulate bowels, lower blood cholesterol levels, and keeps you feeling full for longer. Did you know that one cup of raspberries contains more than twice the amount of fibre found in a cup of strawberries or blueberries? In number form, one cup of raspberries packs in 8g of fibre, while strawberries and blueberries each provide around 3g per cup. Don’t get me wrong, all berries are a great choice, but extra fibre from raspberries is certainly a bonus! The average adult should aim for between 25 and 38 grams of fibre per day, which means that adding some raspberries to your breakfast in the morning will be a great start to meeting that recommendation.
Today’s recipe is another quick and easy one, with delicious results. Pancakes have long been found on the breakfast table thanks to their ease in preparation and ability to feed a crowd, but I personally find they can get a bit boring after a while. This boredom motivated me to switch things up a bit and try something new! I added ricotta to the pancake batter for a boost of protein and a fluffier end result, along with lemon zest for a flavour flair. The raspberry sauce is tangy but just sweet enough, and makes the perfect topper. Give them a try and let me know what you think!
*Serves 4
Prep Time: 10 minutes
Cooking Time: 20 minutes
Ingredients
1 ½ cups flour
2 tablespoons sugar
2 tablespoons baking powder
½ teaspoon salt
1 cup milk
½ cup ricotta
2 eggs
2 teaspoons lemon zest
2 tablespoons vegetable oil
4 cups fresh raspberries
¼ cup lemon juice
3 tablespoons sugar, or to taste
½ tablespoon cornstarch
1 tablespoon water
Oil for cooking
Instructions
Whisk together the dry ingredients (flour, sugar, baking powder, salt) in a large bowl. Set aside for a few minutes.
Next, grab another bowl and whisk together the milk and ricotta until smooth.
Crack the eggs into the milk mixture one at a time, whisking after each until smooth.
Add the vegetable oil and lemon zest and whisk once more.
Grab that bowl of dry ingredients again and make a well in the center. Slowly pour the wet ingredients into the dry, and carefully fold together.
Mix until well incorporated. The batter will be quite thick – that’s okay!
Place a non stick pan over medium-low heat and add 1 tablespoon of neutral cooking oil (canola works well!). Swirl the oil around so that the pan is evenly coated.
Begin to scoop the pancake batter into the pan. I used a ¼ measuring cup. My pancakes turned out super thick and fluffy but quite small. Feel free to use a larger size and/or spread out the batter more in the pan to achieve your desired pancake shape.
Cook the pancakes over medium/low heat until bubbles begin to appear on top. At this point, flip the pancakes and cook until golden brown on both sides.
Place the prepped pancakes into a warm oven or toaster oven to keep warm until breakfast is served. I like to turn the oven to 200⁰F, wait until it preheats, then turn it off again. This creates a nice warm environment that won't dry out your perfect pancakes.
Once the pancakes are ready, make your delicious raspberry sauce! Place the raspberries, lemon juice, and sugar into a small saucepan over medium heat.
The raspberries will begin to breakdown and the mixture will start to bubble. Continue to cook until it starts to thicken, about 5 minutes. Create a slurry with the cornstarch and water (mix together in a small container) then add to the raspberry mixture. Cook for approximately 2 minutes more, until the mixture has reached the desired consistency.
Grab your pancakes and slather with a dollop of sauce. Voila!
Recipe created by Alex Chesney, RD