Summer fruits are nearing peak ripeness and aside from tasting great, they're rich in vitamins and nutrients! They're rich in potassium, vitamin C, beta-carotene, and phytonutrients that speed exercise recovery. In addition, fruit lowers risks for heart disease and cancer. To get your recommended three servings daily, try these creative ways of preparing them. Your health and taste buds will reap the rewards!
Grill It:
Why:
Cooking fruit over high heat concentrates flavors and caramelizes natural sugar. Any fruit sturdy enough to rest on a grill (like pineapple and mango) will work as will fruits held together by their skin (plums and peaches).
How:
- Remove inedible skin (like banana peels)
- Cut fruit in half and remove pits or seeds
- Soak fruit in water for about 10 minutes
- With the flame on medium heat, place fruit on grill and cook, turning when browned
Favorites:
Cook pineapple with pork tenderloin for a tasty side or grill a peach and pair it with sugar free vanilla yogurt for dessert
Bake It:
Why:
Fruit is water-rich so it stays moist when slowly baked at a low temperature. Since the fruit and juices cook in the same dish, it retains much of its nutrients. Try baking a single type of fruit or a mixture, such as blueberries and strawberries, for different textures and flavors.
How:
- Spray a pan with non-fat cooking spray and place sliced, chunked, or halved fruit inside
- Add cinnamon, brown sugar, nutmeg, cloves and/or nuts
- Bake at 350 degrees for 30 to 60 minutes until tender
Favorites:
For breakfast, bake strawberries with slices of rhubarb topped with walnuts and a little brown sugar
*** For optimal results, use fresh fruit in all of your recipes!
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