Healthy Eating

Raspberry and goat cheese toast

Prep Time: 5 minutes  | Total Time: 5 minutes  | *Servings: 2 

Dairy products are claimed to exacerbate inflammation in individuals with arthritis despite being a source of key nutrients like high-quality protein, calcium, potassium and phosphorus. Current evidence does not support that eliminating dairy products from your diet will improve arthritis symptoms.

If you feel wary about consuming dairy products made from cow's milk, then dairy products from goat's milk could be an alternative. Goat's milk contains less lactose and more medium-chain triglycerides making it more digestible and tolerable than cow's milk. Goat dairy products have more A2 ϐ-casein protein, reported to be less inflammatory in the gut than A1 ϐ-casein, which is most abundant in cow's milk. 

Try this quick and energizing recipe to kick off your morning, or if you are looking for a satisfying snack in the afternoon.

Nutritional information (per serving*): 
Calories: 240; Protein (12g); Total Fat (8g); Saturated Fat (3g); Unsaturated Fat (2g); Carbohydrates (32g); Fibre (9g); Sodium (137mg).


  • 2 slices whole grain bread, toasted  
  • 4 tbsp low-fat spreadable goat cheese  
  • 1 cup fresh raspberries 
  • 1 tbsp maple syrup 
  • Cinnamon (optional)  
  • 1 tbsp hemp hearts (optional) 


Step 1
Divide the goat cheese evenly and spread on toast.  

Step 2
In a bowl, mash the raspberries slightly with a fork or spoon.

Image 1 - Steps 2 & 4 - tofu; mayonnaise, onion, celery, parsley; whole wheat bread

Step 3
Add raspberries to toast and drizzle with maple syrup.

Step 4
Sprinkle with cinnamon and hemp hearts. 

Extra tips:

  • Use a spreadable plant-based cheese or any nut butter instead of goat cheese if dairy products do not agree with your body.
  • You can use frozen berries when fresh raspberries are not available. Add berries into a small saucepan over medium heat. Let them defrost and release water. Mash berries with a fork or a potato masher. Cook until soft, remove berries and add to toast.