Why are fruits important, and why do we have to eat them anyway ?
It's because fruits provide many benefits within itself. It's also important to prevent several ilnesses. Fruits and vegetables contain a variety of nutrients including vitamins, minerals and antioxidants. Eating the recommended amount of fruits and vegetables each day can reduce the risk of chronic diseases.
Who says eating fruits are always boring and plain ?
You can always make it more interesting and delicious by using different styles, these are the folowing recipes you can use;
1. Fruit Popsicles
2 peach, cut into 1/2-inch slices (1/2 cup)
3 kiwis, peeled and sliced into 1/4-inch rounds
3 ounces blueberries (1/2 cup)
4 ounces strawberries, hulled and halved ( 3/4 cup)
1 1/2 to 2 cups 100 percent white-grape juice
Arrange some of each fruit in eight 3-ounce ice-pop molds, making sure pieces fit very snugly. Pour enough juice into each mold to just cover fruit. Insert ice-pop sticks and freeze until solid, 6 hours (or up to 2 weeks).
2. Fruit Yoghurt
Mango / strawberry pulp / fruit pulp of your choice
Bring milk to a boil and allow it to cool to a temperature of 37-40⁰C.
Wash the fruits, peel them , chop them into small bits and big chunks.
Add the fruit pulp, fruit bits, fruit chunks and chopped dry fruits to the milk cooled to the desired temperature.
Add 2 spoons of the yoghurt culture. Stir well.
Cover and incubate at a warm place.
Keep undisturbed for a 6-8 hours.
Top the set yoghurt with fruits, fruit sauce, dry fruits.
Chill and serve cool.
3. Fruit smoothie or juice
1 quart (4 cups) ripe strawberries
1 cup plain yogurt
1/2 cup fresh orange juice
1 tablespoon sugar
4 thin orange slices (optional)
Hull all but 4 of the strawberries. Add the hulled strawberries to a food processor or blender. Add the yogurt, orange juice, and sugar. Process on the highest speed until a well-blended puree forms, about 15 seconds, stopping to scrape down the sides of the container once or twice. Taste the mixture and sweeten with more sugar, if you wish.
Pour into tall glasses. Slit the 4 whole strawberries and the orange slices halfway through to the centers. Attach 1 strawberry and 1 orange slice, if using, to the rim of each glass before serving.
4. Fruit Platter
pound seedless green or red grapes, cut into small bunches
1 pint strawberry (2 cups)
1/2 honeydew melon, peeled and sliced
1/2 cantaloupe, peeled and sliced
3 medium apricots, pitted and cut in half
2 medium kiwifruit, peeled and sliced
1 cup sour cream
1/4 cup packed brown sugar
Fresh white currants, if desired
Arrange fruits on large platter.
Mix sour cream and brown sugar. Garnish dip with currants. Serve with fruit.
5. Fruit Pie
½ cup walnuts, lightly toasted
1 cup graham cracker crumbs, preferably whole-wheat
1 large egg white
1 tablespoon butter, melted
1 tablespoon peanut or canola oil
Pinch of salt
8 ounces reduced-fat cream cheese (Neufchâtel), softened
¼ cup reduced-fat sour cream
¼ cup plus 2 tablespoons pure maple syrup, preferably grade B, divided2 cups fresh blueberries
To prepare crust: Preheat oven to 325°F. Coarsely chop walnuts in a food processor. Add graham cracker crumbs and process until the mixture looks like fine crumbs. Whisk egg white in a medium bowl until frothy. Add the crumb mixture, butter, oil and salt; toss to combine. Press the mixture into the bottom and ½ inch up the sides of a 9-inch removable-bottom tart pan. Set the pan on a baking sheet. Bake until dry and slightly darker around the edges, about 8 minutes. Cool on a wire rack. To prepare filling: Beat cream cheese, sour cream and ¼ cup maple syrup in a medium bowl with an electric mixer on low speed until smooth. When the crust is cool, spread the filling evenly into it, being careful not to break up the delicate crust. Arrange blueberries on the filling, pressing lightly so they set in. Drizzle the remaining 2 tablespoons maple syrup over the berries. Chill for at least 1 hour to firm up.
Make Ahead Tip: Refrigerate for up to 1 day.
Equipment: 9-inch removable-bottom tart pan
Tip: To toast walnuts, spread on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes.
Note: To avoid trans fats, look for graham crackers without partially hydrogenated vegetable oil. To make crumbs, pulse graham crackers in a food processor or place in a large sealable plastic bag and crush with a rolling pin. (You'll need about 14 whole-wheat graham cracker squares to make 1 cup of crumbs.)
Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.