Fruits provide a wide range of powerful nutrients that our bodies need. Incorporating more fruits into your diet can give your health a real boost. That’s because they naturally contain antioxidants and phytochemicals, substances known to boost immunity and protect against cancer and heart disease. Learn how to add more fruit to your menu.
1. Blend a breakfast smoothie
One of the simplest approaches to bring more fruit to your table is by whipping up a smoothie. These versatile drinks are ideal for a quick and healthy breakfast or a refreshing midday snack. Basically, you can make them with any combination of fruit. Many recipes use a base of banana, which has potassium, along with yogurt or juice. For even more nutrition, you can add protein powder.
2. Broil, grill, or roast fruit
There’s nothing quite like the flavor of fruit cooked on a grill or broiled or roasted in an oven. This is a whole new mouthwatering experience. Due to the delicate nature of most fruits, it’s important that they aren’t exposed to heat for very long. For the best results, select firmer fruits like apples, bananas, grapefruit, peaches or pineapple, sliced or cut into pieces. Brush the fruit with olive oil or try balsamic vinegar with a sprinkle of sugar. Serve on the side with chicken or pork.
3. Create a meat marinade
Fruit marinades are another amazing approach. For instance, you can invent a lovely flavoring for chicken or steak by blending together fresh kiwi, papaya, or pineapple with garlic, honey, and soy sauce. Place uncooked meat in a container, cover it with the marinade, and let it sit in the fridge for at least an hour. If you decide that you want the marinade to have a stronger flavor, leave the dish to marinate undisturbed overnight.
4. Dry your fruit
When moisture is extracted from fruit, the result is a more intense flavor. In addition, dried fruit can be kept for much longer than fresh fruit. The other benefit to drying fruit is that it provides more micronutrients and may have a higher dietary fiber count. Removing water from fruit concentrates its natural sugars so there’s no need to add a sweetener. This is an easy grab-and-go food packed with good nutrition. Dried fruit can be rehydrated by letting it stand in warm water until it’s softer, preparing it for use in certain dishes.
5. Freeze fruit in a popsicle
Rather than stocking your freezer with store-bought popsicles, use fruit for a homemade version. Combine mashed pieces of fruit with granola for more nutrients and an appealing texture. Then press the mixture into popsicle molds or ice cube trays. The result is a tasty treat sweetened naturally by fruit juices.
6. Whip together a fruity dressing
Create a unique salad dressing recipe from various kinds of fruit. For example, a range of distinct vinaigrettes can be made by including different fruits with the oil and vinegar base. Berries and citrus fruit are two choices that work very well to enliven the flavor. Fruity dressings can be served warm or at room temperature over any manner of leafy greens.
7. Mix up some fruit sauce
A fruit sauce, known as a coulis, is one method of making a dessert truly terrific. When poured over plain ice cream or drizzled on a slice of your favorite chocolate cake or cheesecake, the outcome is outstanding. To make a fruit coulis, heat berries or another sort of fruit at a medium temperature with a little juice and sugar and stir until it has become a smooth purée.
8. Pickle fruit
Have you ever heard of fruit pickles? In short, these are prepared just as you would pickle cucumbers and other vegetables, by cutting fruit into pieces and sealing them tightly in jars with water, vinegar, salt brine, and sugar. Before it’s poured into the jars, the pickling liquid is first brought to a boil in a pan. Spices such as anise, cinnamon, cloves, and ginger are then added to the containers. Pickled fruit goes well with cheese and meat, or you can toss them in a salad.
9. Make fruit leather
An oven is all you need for flavorful fruit leather. Two fruits well suited to this recipe are apples and pears since they contain a high amount of fiber and have a pleasing hint of sweetness. The process begins with boiling the fruit in water with sugar and spices until the concoction softens. It’s then blended into a purée, poured onto an oven-safe dish, and baked for several hours at a low temperature. After being cooled in the refrigerator, it’s cut into thin strips.
In closing
Eating fruits straight up, baking them in a pie, or making them into preserves are the most common ways to consume more of these colorful foods. However, there are so many other ways to enjoy fruit. Try a few of these ideas to up your intake of this delicious food.