Raspberries, Anti Inflammatory, Anti depressant, Fertility booster, Fat Burner, Beauty Booster & A Raspberry Sauce Recipe!!

Raspberries health, weight management, beauty tips and kitchen coaching from Cassandra Austin of Casstronomy


These pretty little berries, commonly known as Raspberries, are filled with Vitamin B, Vitamin C, anthocyanins, antioxidants, copper, ellagic acid, ellagitannins, folate, folic acid, iron, magnesium, manganese, phenolic acids, and raspberry ketone.



Raspberries may be delicate, but their nutritional wallop is enormous, with a wide range of outstanding health benefits including the prevention and treatment of many diseases, as detailed below;

Anemia Folate and iron both reduce one’s risk of anemia, a red blood cell deficiency.

Anti-cancer properties The abundance of anti-oxidants, anti-carcinogenic compounds and anti-inflammatory phytonutrients in raspberries protect the body against cell-damaging free radicals and fight against breast cancer, cervical cancer, colon cancer, esophageal cancer and prostate cancer.  The ellagitannins in raspberries can induce apoptosis, or cell death.

Anti-inflammatory agent Vitamin C deactivates the free radicals that cause the uncomfortable inflammation associated with osteo-arthritis and rheumatoid arthritis.  

Depression Vitamin B and folic acid are natural mood elevators.

Digestive health Raspberries are high in fibre, which boosts digestion and regularity and eases constipation.

Eye health Vitamin C aids in the formulation of healthy collagen in the cornea, keeps capillaries strong in the retina and reduces the risk of cataracts and age-related macular degeneration.

Fertility Vitamin C and magnesium are considered fertility boosters for both sexes.

Healthy bones, healthy teeth Vitamin C is crucial for healthy gums and strong teeth. Vitamin C and manganese are essential for strong bones.

Heart health Vitamin C can lower high cholesterol and combat atherosclerosis.  Magnesium and potassium both lower blood pressure.  Copper is crucial for the production of red blood cells.  Studies show that anthocyanins might reduce the risk of heart disease.

Immune system health Vitamin C repairs the body’s tissues, heals wounds and fights off innumerable infections and diseases ranging from the common cold to the flu to the HIV virus.  Anthocyanins possess anti-bacterial properties.

Pregnancy Folate is a highly recommended nutritional supplement for Yummy Mummy’s to be as it stimulates healthy fetal growth and prevents neural tube birth defects.   Vitamin C and magnesium reduce the likelihood of miscarriage.


Anti-oxidant properties Organic raspberries have a higher anti-oxidant content than non-organic raspberries.  Anthocyanins are flavonoid antioxidants that promote healthy, radiant skin.

Vitamin C combats the free radicals that cause those pesky signs of premature aging i.e. fine lines and wrinkles.



Raspberry Ketone Rheosmin, or raspberry ketone, is a phytonutrient responsible for the scent of the berries.  It gained widespread popularity in recent years as a weight loss aid, purported to be an energy booster and fat burner.  However, laboratory tests have only been performed on mice.

Nutritional intake 250 ml of fresh raspberries contains only 209.2 kJ, no fat and 8 grams of fibre, making them a powerhouse snack for weight watchers.


Just pop them in your mouth for a burst of insatiable flavour, or fill the centre with some ricotta cheese.

Add to salads as a surprise but don’t limit them to fruit salads, try them with spinach leaves, quark cheese, candied orange peel and pistachio nuts for a refreshing change….. get creative.

Fill there tiny centres with white castello for a snack.

Suspend them in a champagne jelly of a rosewater infusion for a berry delicious dessert.


A crowd-pleasing addition to your culinary bag of tricks is this magnificent raspberry-centric sauce, perfect to use as a finishing glaze for grilled chicken breasts or as a vibrant dipping sauce for wings.

Heat 20ml of  coconut oil in a large saucepan over medium heat.

Add 125 ml of finely chopped onions to the pan and sauté for five minutes.

Add one minced garlic clove and cook for an additional minute.

Gently stir in 200gms  of frozen raspberries.

100 gm rapardsa sugar.

5 ml stevia.

5 ml each of apple cider vinegar, Balsamic vinegar, and Dijon mustard .  Reduce heat to medium low and simmer until the sauce thickens, about ten minutes.  Transfer mixture into a blender, puree until smooth and let cool.

Add some more healthy grapeseed oil and cider vinegar to the mother sauce to make a gorgeous raspberry vinaigrette.

“Cool factoid about Raspberries:  Raspberries are actually members of the Rose family!”

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Cassandra Austin

Kitchen Coaching, Nutrition and Selfcare

A Corporate Chef with extra qualifications in< Diet and Nutrition, Food and Wellness, Food Psychology, Kitchen Medicine Vocational education trainer in Commercial Cookery, Dip Hospitality Management  & Business



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