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Curb Your Sweet Tooth With Fresh Fruit
Summer is in full swing and the local produce market is booming. The wide variety of fruit available is a nice change from winter fruits like apples, citrus and bananas.
Now there are plenty of fresh peaches, plums, cherries, berries and watermelon. If you have a sweet tooth, now is the time to curb it by adding more fresh fruit to your diet. Eat it as it is, or spend a little time chopping up a variety of fruits for a fruit salad that you’ll munch on all week. Spice up your routine by picking some blueberries to add to your morning cereal, or pick ripe fresh apricots for a beta-carotene boost.
You can also consider adding fruit to your main meal. While pineapple is popular with ham, try it with other meats like poultry. Place the sliced pineapple on the grill just before the meat is done cooking. Let them fry for a few minutes on each side and then serve with meat or poultry. Fresh peaches are also great for grilling. Make sure they are ripe, then split them in half for grilling. You can ensure a juicy side dish by sprinkling each half with a little sugar beforehand and letting it sit for about an hour before grilling. You can also serve them as a dessert. Add honey yogurt dressing or warm honey mustard.
In addition to grilled fruit, chopping fruit for salsa is a refreshing change to the flavor of your favorite salsa. Make the salsa as usual (chopped tomatoes, onions, cilantro, etc.); then add chopped peaches or mango to it. The sweet taste of the fruit with a hint of onion and tomato is a nice contrast. Mango salsa makes a wonderful addition to fish like salmon or tuna. Serve these salsas at room temperature on the side or top cooked fish with them.
The Centers for Disease Control and Prevention (CDC) recommends eating at least 5 and up to 10 servings of fruits and vegetables a day. Cooking with fruit is another way to reach the “5-a-Day” goal. Start by adding two extra servings of fruit to your daily diet. By incorporating more fruit into your daily diet and cooking, you will increase your intake of healthy antioxidants and also increase your fiber intake. Both are part of a heart-healthy and cancer-fighting diet and can help keep your GI system in check, not to mention your waistline. So the next time you hear a chocolate chip cookie calling your name, reach for a ripe nectarine or sweet grape first and enjoy the natural sweetness they offer.
Try these low-calorie, high-fiber recipes to include more fruit in your summer diet:
APRICOT AND CABBAGE
Source: Land O Lakes
Ingredients for the dressing:
1/3 cup LAND O LAKES regular sour cream
1/4 cup nonfat plain yogurt
1/4 cup frozen orange juice concentrate, thawed
1 teaspoon of sugar
1/2 teaspoon of salt
1/4 teaspoon ground nutmeg
Ingredients for the salad:
1 (16 ounce) package coleslaw mix
3 to 4 fresh seedless apricots, roughly chopped
1/3 cup chopped green onion
In a small bowl, mix all the ingredients for the dressing. Set aside.
Mix all the salad ingredients in a large bowl. Add dressing to salad; throw in a coat. Store in the refrigerator for up to 3 days.
Makes 12 (1/2 cup) servings.
PEACH SALSA
1 cup peeled and chopped peaches
1/2 cup chopped red onion
1/2 cup chopped yellow or green bell pepper
1 tablespoon lemon or lime juice
2 tablespoons of chopped fresh coriander, parsley or basil
1 teaspoon of sugar
A pinch of ground red pepper
Mix everything in a medium-sized bowl. Cover and refrigerate for several hours.
Makes 1 1/2 cups.
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