Raspberry Bars (gluten-free)

Today's recipe is for Raspberry Bars!


They are gluten-free, and white sugar-free which makes them even better!

Soft and crumbly filled with the bitterness of raspberries, almost like summer in a bite.

This weather is definitely making me nostalgic about summer days!


If you are in the same mood, drop a comment below ;)


Grab the recipe along with raspberries benefits :)


The antioxidant content of plant foods, such as raspberries, may help prevent a range of health conditions.


Vitamins C and E, selenium, beta carotene, lutein, lycopene, and zeaxanthin are all examples of antioxidants, and they are all present in raspberries.


Raspberries also contain plant chemicals called flavonoids, which have antioxidant effects.


Antioxidants help the body eliminate toxic substances known as free radicals. The body produces some of these substances during metabolic processes, but others result from external factors, such as unhealthful foods and pollution. Unhealthful foods include processed foods and those high in fat and sugar.


If too many free radicals remain in the body, they can cause cell damage, resulting in a range of health problems.


Raspberries are also a good source of fiber. One cup of raspberries contains 8 grams (g) of fiber. Current guidelines recommend that adults aged 19 years and over should consume between 22.4 g and 33.6 g of fiber a day, depending on their age and sex.


Brainpower

Experts have suggested that consuming a diet rich in antioxidants can contribute to the health of the brain and the neurological system.


There is evidence that vitamins C and E may help protect a person’s ability to think and remember information as they get older. Raspberries contain these antioxidant vitamins.


Heart health

Research has shown that one group of flavonoids, in particular — anthocyanins — can suppress inflammation that may lead to cardiovascular disease. Anthocyanins are also present in raspberries.


Various antioxidants may reduce a person’s risk of cardiovascular disease by preventing platelet buildup and lowering blood pressure using anti-inflammatory mechanisms.


The American Heart Association encourage most people to increase their potassium intake and reduce the amount of sodium in their diet. These dietary adjustments can help prevent high blood pressure, a risk factor for cardiovascular disease.


One cup of raspberries contains 186 milligrams (mg) of potassium. The AHA recommend consuming around 4,700 mg of potassium each day.


The fiber in raspberries can also help manage or prevent:

  • blood pressure

  • cholesterol levels

  • obesity

  • heart disease

  • stroke


Cancer prevention

The National Cancer Institute note that antioxidants from dietary sources may help protect the body from lung, esophageal, gastric, and other types of cancer.


In 2010, scientists treated stomach, colon, and breast cancer cells with an extract of Meeker red raspberries. The extract killed more than 90% of the cells. The researchers estimated that antioxidants were responsible for about half of the destruction of breast cancer cells.


Diabetes management

The antioxidants in berries may help prevent inflammation, which could be a risk factor for type 2 diabetes.


The authors of a 2018 review concluded that dietary fiber might lower the risk of developing type 2 diabetes and improve symptoms in people who already have this condition.


Raspberries are naturally sweet, and people do not usually need to add sugar to them. Their sweetness makes them a useful addition to the diet when a person is seeking to manage diabetes or excess weight. However, they do contain some natural sugar. People with diabetes should take this into account.


Digestion

The fiber and water content in raspberries can help prevent constipation and maintain a healthy digestive tract. Adequate fiber promotes the regularity of bowel movements, which is crucial for the daily excretion of toxins.


Increased fiber intake may also help with:

  • managing blood pressure

  • reducing cholesterol levels

  • supporting weight loss

Eye health

Raspberries contain the antioxidant zeaxanthin, which filters out harmful blue light rays.


It may play a role in protecting the eyes from problems such as age-related macular degeneration (AMD), a condition that causes vision problems in older people.


Other benefits

The vitamin C in raspberries can support skin and joint health.

Raspberries contain other key nutrients, including:


Vitamin C: This vitamin is important for making collagen, which the body needs to keep the skin and joints healthy.


Folate: Folate is necessary for proper cell division. During pregnancy, doctors prescribe it to encourage the healthy growth of the unborn child.


Vitamin K: The body needs this vitamin for proper blood clotting. *source



So let's jump to the recipe!


Prep: 15 min

Cook time: 35 min

Level: easy

Servings: 6 portions

Calories per serving: 557 kcal



Find the recipe & nutrition facts below :




For the dough:

  • 2 cups almond flour (or other nut flour)

  • 2 tbsp coconut flour

  • 1/2 cup maple syrup (or any other liquid sweetener)

  • 1/2 cup coconut oil (melted)

For the filling:

  • 1 1/2 cups frozen raspberries

  • 2 tbsp maple syrup

  • 1 tbsp tapioca starch (or any other)

For the crumble:

  • 1/4 part of the dough

  • 1/2 cup chopped pecans (or other nuts)


Method:

Step 1: Preheat your oven to 180C.

Step 2: In a large bowl mix together almond flour with coconut flour and mix in the coconut oil and maple syrup. For a dough. Save 1/4 of it for the crumble.

Step 3: In a covered with baking paper tin (square 18-20cm). And carefully pressing with fingers or with a spoon cover the bottom of it with dough.

Step 4: Prebake for 15 min.

Step 5: Meanwhile in a small cooking tin place ingredients for the filling and cook on medium heat for around 5-7 minutes, pressing the raspberries with a spoon so no chunks are left.

Step 6: Prepare the crumble by simply mixing chopped pecans with the remaining part of the dough.

Step 7: Place the filling on top of the pre-baked dough and spread with a spoon evenly. With your hands sprinkle the crumble on top evenly.

Step 8: Bake for another 20 minutes or until golden brown.

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