Eating fruit as part of your daily diet can help you maintain a healthy weight and reduce the risk of heart disease, strokes and some cancers. Also, fruit contains a great variety of vitamins and minerals, carbohydrates and fiber. So, eating the right combinations of fruit is particularly good for you. For instance, an apple is high in fiber but low in vitamin C, but if you add an orange and some strawberries, then you will get all the vitamin C you need for that day.
If you didn’t know fruit was good for you, you would not eat it. But, as much as you would prefer to eat potato chips for a snack, you know that fruit is an important part of a balanced diet. Don’t forget about fruit when you plan your weekly meals.
Plan your meals before you go shopping; make sure they include fruit. Breakfast cereal can be topped with bananas, low-fat yogurt can be mixed with blueberries, and pancakes can be decorated with fresh strawberries. Seedless grapes make an easy side to your lunchtime sandwich. You can even top your dinner salad with chopped apples or sliced oranges.
According to USDA’s, My Pyramid, you want to eat around 1-1/2 to 2 cups of fruit everyday. Aim for fresh, seasonal fruit whenever possible. If fresh fruit is not available, dried, canned or frozen fruit are other options. Remember, portions of dried fruit are smaller–a serving is typically 1/4-cup.
Don’t always stick to the same foods, as you could find that you are still lacking in some nutrients. Make sure that you include a variety of foods in a variety of colours – the brighter the better. Summer is the perfect time to start.
Guide to fruit portions:
- Small-sized fruit: 2 or more, for example 2 plums, 2 satsumas, 3 apricots, 2 kiwi, 7 strawberries, 14 cherries.
- Medium-sized fruit: 1 medium fruit, such as 1 apple, banana, pear, orange or nectarine.
- Large fruits: half a grapefruit, 1 slice of papaya, 1 slice of melon (2-inch slice), 1 large slice of pineapple, 2 slices of mango (2-inch slices)
- 1 tablespoon of raisins, currants, sultanas, 1 tablespoon of mixed fruit, 2 figs, 3 prunes, 1 handful of banana chips
Canned or frozen fruit:
- Roughly the same quantity of fruit that you would eat as a fresh portion: 2 pear or peach halves, 6 apricot halves, 8 segments of tinned grapefruit
- A glass (6 oz.) of 100% juice (fruit or smoothie) counts as 1 portion, but you should only count juice as 1 portion per day, however much you drink. This is mainly because it contains very little fiber and more sugar than fresh fruit.
EASY WAYS TO EAT MORE FRUIT
- Add fruit slices to sandwiches. Sliced pear and apple add a unique texture and unexpected flavor.
- Mix chopped fruit into plain yogurt. When comparing six-ounce containers of Greek yogurt, plain offers 18 grams of protein for 100 calories, and strawberry is 140 calories with 14 grams of protein. Instead of buying the premade flavors, make your own by adding pureed or chopped fruit. You’ll save money, avoid added sugars, and be able to customize the flavor to your taste buds with distinct combos like blackberry peach or strawberry pear.
- Add fruit to baked goods. We’ve all made banana bread, but that’s not the only fruit-based treat you can bake. Lower the fat in just about any recipe by replacing half the oil with applesauce, or get creative with muffin recipes by adding diced strawberries, or mix bits of dried apricots into cookie dough.
- Cut up fruit and store it in the fridge. It takes effort to wash and cut fruit, enough to make you reach for something easier and less healthy. Make fruit as accessible as a bag of chips by storing cut up fruit in portion size containers in the refrigerator.
- Eat fruit for dessert. Save calories and skip the refined sugars by enjoying nature’s dessert.
Recipes That Add Fruit To Your Daily Meal Choices
Buttermilk Oat Pancakes
4 servings, 3 oatcakes & 1/4 cup fruit sauce each
- 2 cups well-shaken buttermilk
- 1 large egg
- 1 1/2 cups old-fashioned rolled oats
- 1/2 cup whole-wheat flour
- 1 tablespoon sugar
- 1 teaspoon baking soda
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon salt
- To prepare oatcakes: Whisk buttermilk and egg in a medium bowl. Combine oats, flour, sugar, baking soda, 1/2 teaspoon cinnamon and salt in another medium bowl. Stir the dry mixture into the wet mixture and let stand for 15 minutes. The mixture will bubble slightly as it sits.
- Using a pastry brush coat a griddle or large nonstick skillet with canola oil; heat over medium heat. Using 1/4 cup of batter for each, cook 3 or 4 oatcakes at a time until bubbles dot the surface, 2 to 3 minutes. Flip and continue cooking until browned, 1 to 2 minutes more, reducing heat if necessary to prevent over browning. Keep warm in a 200 F. oven.
- Serve the oatcakes with the fruit sauce.
- 2 cups fresh berries, whatever is in season
- 2 tablespoons maple syrup
- 1/2 teaspoon ground cinnamon
Meanwhile, place berries, maple syrup and 1/2 teaspoon cinnamon in a small heavy saucepan. Bring to a simmer over medium heat and cook, stirring occasionally, until the berries are mostly broken down and syrupy, 8 to 10 minutes. Remove from heat and cover to keep warm.
Good For You Muffins
Makes 12 muffins
- 1 cup King Arthur White Whole Wheat Flour
- 1 cup Unbleached All-Purpose Flour
- 1/2 cup rolled oats
- 1/2 cup brown sugar
- 1/2 teaspoon salt
- 2 teaspoons baking powder
- 1 teaspoon cinnamon
- 1 cup chopped fresh, seasonal fruit (blueberries, blackberries or raspberries, leave whole)
- 1 cup milk
- 1/4 cup vegetable oil
- 3 large eggs or ¾ cup egg substitute
Preheat the oven to 425°F. Lightly grease a 12-cup muffin pan.
Whisk together the flours, oats, brown sugar, salt, baking powder, cinnamon, and fruit.
In a separate bowl, whisk together the milk, oil, and eggs. Pour the wet ingredients into the dry, and mix until just blended.
Using an ice cream scoop put batter into the prepared muffin pan, filling each cup three-quarters full. Bake the muffins for 15 to 18 minutes, until they are light golden brown and a cake tester inserted in the center of a muffin comes out clean.
Remove them from the oven, and let rest in the pan for 5 minutes before turning out to cool completely on a rack. Serve warm.
Florida Citrus Salad with Shrimp
Makes 4 servings
- 8 small potatoes (fingerling, or red or yellow)
- 3 grapefruit or oranges or tangerines
- 1 small fennel bulb, thinly sliced (about 1 cup)
- 1/2 whole cucumber, thinly sliced
- 1 avocado, peeled and diced
- 4 tablespoons fresh pomegranate seeds, optional
- ¼ cup chopped herb of choice (oregano, tarragon, dill, basil)
- 1 head radicchio, washed and torn into small pieces
- 1 tablespoon extra virgin olive oil
12 jumbo shrimp (peeled and deveined)
- 2 tablespoons red wine vinegar
- 1 teaspoon salt
- 2 cloves garlic, minced
- 2 tablespoons plus 1 teaspoon extra-virgin olive oil
Cook potatoes in boiling salted water until tender. While potatoes cook, whisk together vinaigrette ingredients in medium bowl.
Slice cooked potatoes and place them immediately into vinaigrette while hot to infuse flavor.
Zest grapefruit or orange to get 2 to 3 tablespoons of peel. Then, peel and segment fruit over a strainer set over a bowl to save juice for searing shrimp.
In hot sauté pan, cook shrimp in 1 tablespoon olive oil. Cook shrimp 1 or 2 minutes on each side until pink. Add grapefruit zest and reserved juice to pan.
Combine shrimp, fruit and remaining salad ingredients, toss and serve.
Spring Greens and Strawberries With Poppy Seed Dressing
- 1 1/2 cups watercress leaves
- 1 1/2 cups torn arugula leaves
- 2 cups torn tender spinach leaves
- 1 1/2 cups sliced strawberries
- 1/3 cup sliced toasted almonds
- Orange Poppy Seed Dressing, recipe below
In a large bowl, combine the watercress, arugula, spinach and strawberries. Pour the dressing to taste over the salad and toss gently to combine. Sprinkle with almonds.
Orange Poppy Seed Dressing
Makes 1-1/2 cups
- 4 teaspoons cornstarch
- 6 tablespoons cold water
- 1-1/3 cups orange juice
- 1/4 cup white vinegar
- 4 teaspoons Dijon mustard
- 4 teaspoons honey
- 1-1/2 teaspoons poppy seeds
- 1/2 teaspoon salt
In a small saucepan, combine cornstarch and cold water until smooth. Stir in the orange juice, vinegar, mustard and honey. Bring to a boil; cook and stir for 1 minute or until thickened. Stir in poppy seeds and salt. Cover and refrigerate until chilled.
Salmon with Fruit Salsa
Makes: 4 servings
- ¾ cup chopped fresh strawberries or chopped, peeled peaches or nectarines
- ⅓ cup chopped, peeled kiwi fruit or fresh apricots or mango
- 1/4 cup small diced red onion
- 1 tablespoon orange juice
- ½ teaspoon crushed red pepper
- 1/4 teaspoon salt
- 2 tablespoons chopped fresh mint leaves
- 16 ounces fresh, skinned salmon, about 1 inch thick
- 1 tablespoon olive oil
- ½ teaspoon lemon-pepper seasoning
Pat dry fish dry with paper towels. Cut into 4 serving-size pieces.
For fruit salsa: in a medium nonreactive bowl, combine all of the ingredients and stir to blend. Cover with plastic wrap and let rest 30 minutes before serving..
Brush both sides of each fish piece with oil. Sprinkle with lemon-pepper seasoning and salt.
Oil the unheated rack of a broiler pan, or grill pan or outdoor grill. Place fish on pan or grill.
Broil 4 inches or from heat or grill for 8 to 12 minutes or just until fish flakes easily when tested with a fork, turning once halfway through cooking. Serve with the fruit salsa.
Chicken With Peaches and Basil
- 3 tablespoons Wondra all-purpose flour
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 4 boneless skinless chicken breast halves
- 2 tablespoons olive oil
- 2 ripe fresh peaches or 2 nectarines
- 1 small onion, chopped
- 1 garlic clove, minced
- 3/4 cup low sodium chicken stock
- 1 tablespoon lemon juice
- 1/4 cup fresh basil, chopped
In a shallow dish, combine flour and half of the salt and pepper, set aside 2 teaspoons for sauce.
In remaining flour mixture, coat chicken well; shake of excess.
In a large saute pan, heat oil over medium heat; cook chicken, turning once, for 15 to 20 minutes or until no longer pink inside.
Transfer to plate and keep warm.
Meanwhile, peel and pit peaches; cut into wedges.
Add onion, garlic and reserved flour mixture to skillet; cook, stirring for 3 minutes.
Pour in stock and lemon juice; bring to boil, stirring to scrape up any brown bits from bottom of pan.
Add peaches; reduce heat to medium and cook, stirring for 3 minutes.
Stir in basil and remaining salt and pepper.
Pour over chicken to serve.
Summer Berry Crisp
- ½ cup plus 2 tablespoons granulated sugar, divided
- 2 tablespoons cornstarch
- 1 tablespoon finely shredded orange peel
- 2 teaspoons finely shredded lemon peel
- 6 cups assorted fresh berries (such as blueberries, blackberries, hulled strawberries or raspberries)
- 2 tablespoons orange juice
- 1 tablespoon lemon juice
- ¾ cup unbleached all-purpose flour or whole wheat pastry flour
- ½ cup packed dark brown sugar
- ½ teaspoon ground allspice
- ¼ teaspoon salt
- 6 tablespoons canola oil
- ½ cup regular rolled oats
- 1 cup frozen yogurt
Preheat oven to 375°F. In a large bowl combine ½ cup granulated sugar, cornstarch, orange peel and lemon peel. Add berries, orange juice and lemon juice; toss gently to combine. Transfer to a 2-quart baking dish. Set aside.
In a medium bowl combine flour, brown sugar, 2 tablespoons granulated sugar, allspice and salt. Using a pastry blender, cut in butter until mixture resembles coarse crumbs. Stir in oats. Sprinkle over fruit mixture in dish.
Bake, uncovered, for 40 to 45 minutes or until top is golden brown and juices are bubbly in the center of the dish. Cool slightly and serve warm with a spoonful of frozen yogurt, if desired. Makes 8 to 10 servings.
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