sown & uprooted

If I were ever asked to paint a watercolor of summertime, my picture would depict lush greenery sprinkled with red, purple, and black dots of ripening fruits. For me, summertime is synonymous with berry season, whether it’s blueberries, currants, strawberries, gooseberries, raspberries, or similar fruits.

While the strawberries represent the end of spring, being the first fruits to be harvested. Raspberries are for me, a symbol of joy and affection.

It’s their sweet taste, health benefits, common availability, easy maintenance and long harvesting period that make raspberries a must-have in every garden and on every balcony. While I believe the fruits taste best when picked fresh, I also appreciate their versatility in desserts, fruit salads, smoothies, and more.

Archaeologists have unearthed remnants of raspberry seeds in ancient Stone Age settlements, suggesting that these berries were a staple food source for early humans. Over two millennia ago, the Greeks and Romans recognized the raspberry plant for its medicinal properties. They gathered its leaves and berries, using them to treat ailments and improve health. For sure it can be said that the plant has a longstanding relationship with human wellbeing.

During medieval times, monks and nuns cultivated the plant, growing them for their medicinal qualities as well as for their edible fruits, their pigmentations have also been used as dye. Today, raspberries are cultivated worldwide and are valued for their taste, nutritional content, and versatility in culinary uses. They are rich in vitamins, antioxidants, and fiber.

As much as I enjoy the benefits of modern life compared to living centuries ago, this also means that because of our lifestyles like drinking alcohol, smoking, and being exposed to fumes, the soil where our food is grown is more and more depleted of nutrients, etc.  – we are exposed to more environmental threats than we have ever been before. And we need to take protective measures in any way we can to live healthy lives, making the most of every day we are gifted with.  The raspberry is another piece of the puzzle that can support our quest for healthiness and overall well-being.

Nutrition facts and health benefits of rasberries

Whether white, red, or black, raspberries are a treasure trove of essential vitamins and phytochemicals – a puzzle pieces in our quest to longlivety. They are rich in Vitamin C, potassium, folic acid, and various minerals, all of which are vital for strengthening the immune system and protecting against infections. The vibrant red and purplish hues of raspberries are indicative of their high antioxidant content, it is essentially an antioxidant powerhouse. Antioxidants guard our cells against oxidative stress, commonly known as “free radicals,” which pose a risk to our overall health.

Antioxidants play a crucial role in protecting the brain, eyes, and skin, effectively preventing cell degeneration. They are particularly significant in cancer prevention, as they combat mitochondrial oxidative stress—a key factor in tumour growth. Extensive medical research has highlighted the effectiveness of antioxidants in this regard.

It is the unique combination of high dietary fibre and ellagitannin compounds, which are pivotal in reducing cancer risk.

Furthermore, the raspberry is a delicious snack for anyone paying attention to their blood sugar levels. High levels of sweetness and low in carbohydrates and yet rich in fibre and high in tannin content, the fruit helps to regulate our blood sugar levels and hence can curb those food cravings! Essentially it contributes to our blood sugar levels not rising excessively and as quickly when we eat – keeping us feeling full and satisfied longer. They are also known to improve insulin resistance, aiding weight management and liver health.

But its anti-inflammatory properties can do even more. For example, it can support joint health and reducing symptoms of athritis and rheumatism.

Beyond its fruit, raspberry plants offer more: their leaves can be brewed into a soothing tea. Traditionally recommended for women approaching childbirth, raspberry leaf tea is believed to support labour preparation, although scientific evidence is limited. Despite this, it has been a trusted aid for centuries. If you are nearing your due date, it’s advisable to consult your midwife or doctor before using raspberry leaf tea, especially considering individual birthing circumstances.

You are not a woman or pregnant? Don’t worry, the rasberry tea can help you too 🙂

Raspberry leaf tea is renowned for its digestive benefits, offering relief from conditions such as diarrhoea and bloating. It also functions as a gentle diuretic, helping to alleviate puffiness and water retention.

Furthermore, this herbal tea can be used as a soothing mouthwash, leveraging its anti-inflammatory properties to ease sore throats and aid in the healing of gum disease.

For sure, those attributes make raspberry leaf tea a valuable addition to any herbal remedy toolkit in your home.

I always keep a pouch of this raspberry leaf tea at home—check it out! This post has affiliate links, and as an Amazon Associate I earn from qualifying purchases. Rest assured, I only recommend products I love and use. If you buy through these links, I will earn a commission, which means more tea for us at no extra cost to you.

This is the Rasberry leaf tea I truly cherish: https://amzn.to/3yZVDiO

In essence, the humble raspberry, whether enjoyed as a savoury or sweet dish or simply on its own, the fruit or the leafs brewed as tea; with its potent blend of nutrients and antioxidants, offers a powerful defence against various health challenges, promoting overall well-being and longevity.

A Delicious Raspberry Smoothie Recipe Idea:

I have a delicious detoxifying raspberry smoothie recipe for you that I serve up at least weekly during raspberry harvesting season! This raspberry smoothie is perfect for sneaking in leafy greens like spinach while maintaining a sweet, flavorful taste and adding extra nutritious ingredients.

Ingredients

• 120 g of apples (approximately 2 medium sized ones)
• 150 g of rasberries or a standard serving sold in your local shop
• 120g of oranges (approximately 2 medium sized ones)
• 50 g of spinach (approximately 1 hand full)
• 1 cup of oat milk, use coconut milk as an alternative if you prefer (this creamy base will keep you filled up for longer)
• Crushed ice if you have

Directions

1. Make sure you have all in ingredients washed and ready
2. Peel the oranges. Slice the oranges and apples into smaller cubes.
3. Roughly chop the spinach
4. Place all ingredients  (apples, rasberries, oranges, spinach, oat or coconut milk) in a blender or juicer

Serving suggestion: Add crushed ice if you have some for the extra bit of summer feeling

Enjoy and share with your loved ones.

Alternative variations: You can substitute the spinach with one beetroot, or add two teaspoons of flax seeds that benefit your gut health for an extra portion of healthy goodness.

Celebrate the raspberries not only for their delightful taste but also for their rich history and numerous health benefits. These berries have been valued since ancient times for their medicinal properties and mythological significance, I encourage you to make good use of them. Rich in vitamins, antioxidants, and fibre, raspberries boost immune health, prevent oxidative stress and may offer an additional layer of protection against a range of ailments, promoting longevity.

With their versatility, whether enjoyed fresh, in a recipe like the nutritious raspberry smoothie shared above, or as tea, raspberries are a powerful addition to a healthy diet for you and your loved ones.

Did you know, that the plant’s Latin name, Rubus idaeus, has its roots in Greek mythology? According to legend, the nymph Ida, daughter of King Melisseus and nursemaid to the infant Zeus, pricked her finger while picking white raspberries. Her blood stained the berries red, transforming them forever. This myth inspired the name Rubus idaeus, with “idaeus” honouring the nymph Ida. 

In ancient folklore, the raspberry is associated with fertility, love and affection and it stands as a symbol of kindness and protection as well as the sweetness and bitterness we endure during our course of life (think of the raspberry’s thorns!).

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Get in on the action and drop us your favourite raspberry recipes and stories in the comments below.

Go ahead and discover more on this topic:

• Purely Refreshed – An easily made Iced Tea and spiritual detox
• Healthy liver, radiant skin – A detox Tea Recipe

Last but not least, dear reader, in case nobody tells you today:

We, from sown & uprooted, love you, we believe in you, and we believe in your ability to find more vitality, resilience and fun in your life.

Disclaimer: Please note - As with all things in life, some things will have ripple effects and the amounts make the difference. So please don’t overdose herbal teas or plant based supplements either. Especially if you are on medication, suffer a medical condition, are prone to allergic reactions and during pregnancy it’s recommended to seek medical advisory before starting any self medication.