Fruits and Veggies - Fresh Canned Frozen

Raspberry Sauce with Peach Melba

From the Strive for Five at School! Resources
Adapted from Cook Great Food, Dietitians of Canada

Yield: 8
Portion: 2 tbsp (30 mL)
Cost per serving: $0.21

2 cups (500 mL) raspberries, frozen
3 tbsp (45 mL) white granulated sugar
1 tbsp (15 mL) cornstarch

1 Semi-thaw the frozen raspberries and place in a strainer over a bowl to allow the juice to drain through. Reserve the raspberry juice (about 1 cup/250 mL) and place in a saucepan. This step may be done the day before.
2 Combine the sugar and cornstarch; stir into the cold juice until all the sugar and cornstarch have dissolved. There should be no sign of lumps.
3 Cook over medium heat until the mixture comes to a soft boil. Reduce heat and simmer for 1 minute to remove the starch taste.
4 Chill until serving.

Peach Melba

Yield: 8
Portion: 1 peach half
Cost per serving: $0.44

1 x 28-oz can (796-mL can) peach halves, in own juice, drained
1/2 cup (125 mL) low-fat vanilla yogourt
1 cup (250 mL) raspberry sauce (see above)

1 For each serving, place 1 peach half on a serving dish. Add 1 tbsp (15 mL) of the yogourt in the pit hollow and top with 2 tbsp (30 mL) of the raspberry sauce.

Tip: Raspberry Sauce is a tasty treat any time and goes well over plain, vanilla, or frozen yogourt. It also makes a nice addition to applesauce or rhubarb sauce.

Did You Know?

  • Raspberries used to be called “hindberries.” They were considered a delicacy until the middle of the 19th century
  • Raspberries are an excellent source of vitamin C, folate, and fibre. Just one cup (250 mL) of raspberries contains over six grams of fibre and 40 per cent of the vitamin C that we require in a day.
  • Eat one cup (250 mL) of plump, juicy raspberries and you’ll have eaten two servings of fruit.