Week 7 of 52 Weeks to Wellness
Add another serving of fruit to your diet. Studies link diets high in fruits with less mouth, stomach and colon-rectum cancers, heart disease, strokes, and diabetes. Diets high in fruit may also reduce the risk of developing kidney stones and may help decrease bone loss. Eating fruits that have a lower caloric count per cup may also be a way to maintain or lose weight. Fruits are an important source of nutrients including potassium, dietary fiber, vitamin C and folate.
There are some great ways to increase your consumption of fruit. One of the best ways is to make your own applesauce. All you need is a blender or food processor, apples, honey and cinnamon. Cut the apples in quarters, put in a squirt of honey, a dash of cinnamon and allow your blender to do the work. This is the best tasting applesauce you will ever have.
Another great way of adding fruit to your diet is to have a smoothie for breakfast. This can be as simple as adding a banana, berries and water into your blender. In a few seconds, you have a fruit smoothie that is quite nutritious. When you get a little more adventurous, you can add a handful of spinach to this recipe. Now you are getting fruits and vegetables for breakfast. The spinach is not even noticeable in your smoothie. This is a great way to start the day!
Fruit for dessert is also a fun way to increase your daily intake of this nutritious item. Grilled peaches are absolutely yummy. It is one of the easiest desserts you will ever make. Cut the peach in half, take out the seed and grill each peach half for 3 minutes per side. Your guests will be quite impressed. If you want to make this a little fancier, place peach marmalade mixed with lime juice in the place where the pit was located. Another easy dessert option is to grill pineapple and then sprinkle with cinnamon. Freezing grapes and eating them for a snack is also a fun way to add fruit to your diet.
So what about snacks? Many times parents with small children want something easy (but really, what ISN’T easier than grabbing a piece of fruit?) It truly is the “original fast food!”
Here is a GREAT recipe to try from Thankyourbody.com
2/3 cup fresh lemon juice (fresh orange juice would also work)
2/3 cup frozen or fresh berries (raspberries, blueberries, strawberries are all great.)
1 – 2 Tbs honey (where to find natural sweeteners)
5 Tbs gelatin (from grass fed cows… like this)
1. Pour juice and berries into a small saucepan. Heat over medium heat, stirring occasionally until berries become tender and begin to soften.
2. Add honey and stir until completely incorporated.
3. Puree mixture using a immersion blender or small blender (my magic bullet works great for this!)
4. Let sit, off heat, for 5 – 10 minutes.
5. Slowly whisk in gelatin, one tablespoon at a time. Whisk vigorously until completely incorporated, mixing the gelatin in very gradually to avoid lumps. (If you do get lumps, just run the mixture through your blender again!)
6. Pour into a 8 x 8 or 9 x 9 glass dish. Refrigerate until set (30 minutes to an hour). Cut in small squares. (You could also use some cute molds and create awesome shapes. I’m not awesome like that… but you could be!)
Note: I like to keep these in my fridge (I love cold things!), but they do transport and keep nicely at room temperature.
A healthy fruit snack… who knew it could be so easy?
Have you ever made your own fruit snacks? What is your favorite recipe?