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    Getting More Fruit Into Your Diet

    Debbie Pfeiffer, Clinical Dietitian Deaconess Weight Loss Solutions 07/09/2021
    One of the best parts of summer are the seasonal, delicious fruits. Early summer gives us sweet strawberries; later we get to enjoy plump grapes, vibrant berries, juicy peaches...the list goes on and on! 

    Apart from being tasty, fruits also provide us with a variety of nutrients needed by our bodies to keep them running like clockwork.

    Fruits are full of antioxidants which help to protect us from illness. Fruits boost our immune system and help  keep it working at its best. Fruits contain an abundance of vitamins and minerals, like vitamin C, folic acid, potassium and fiber. The average American diet is lacking in these four nutrients, which makes incorporating fruit into your diet even more important!

    Fruit is also naturally low in sodium, calories and fat. This means that incorporating fruit in place of processed sweets like cookies, cakes and pastries can help cut back on calories, while also decreasing your risk of some chronic diseases. Fruit is also naturally cholesterol free!  

    There are so many recipes for fruit out there it’s easy to fit them into your menu.
    • The simplest way to incorporate fruit into your diet is by eating fresh, raw fruit
    • You can also choose your favorite fruits, mix them together and throw them into a to-go cup for a quick snack
    • Be creative by making a fruit salsa and eating it with cinnamon chips or graham crackers
    • Be the talk of the party by bringing a homemade fruit pizza for dessert
    • Go traditional and prepare fresh fruit popsicles for those hot summer nights
    As you can see, getting more fruit into your diet is easy and fun! Not only are you able to try new foods and new recipes, but you’re also providing your body with valuable nutrients.
    Here are some delicious fruit recipes to enjoy.

    Rainbow Fruit Cups
    • Choose five fruits of your choice.
    • Wash fruit thoroughly under cold water.
    • Cut fruit into small chunks.
    • Place fruit in cups, creating colorful layers as you go.
    • Serve and Enjoy!
    Recipe adapted from Pinterest
    Fresh Fruit Popsicles
    • Ingredients
      • 2 kiwis
      • 2 peaches
      • 1 cup strawberries
      • ½ cup raspberries
      • ½ cup blueberries
      • 2 cups 100% apple juice
    • Directions
      • Wash all fruit thoroughly with cold water
      • Peel and slice the kiwis and peaches into ¼” slices
      • Slice the strawberries into thirds
      • Press the strawberry, kiwi and peach slices into the bottoms of each Popsicle mold. Use a Popsicle stick to press them against the sides of the mold.
      • Add blueberries and strawberries to mold. Continue to add as much fruit as possible until mold is full.
      • Fill the molds with apple juice, leaving a little bit of room at the top for apple juice to expand as it freezes.
      • Freeze overnight.
      • When ready to serve, run warm water over the molds to help release Popsicles from molds.
      • Enjoy!
    Recipe adapted from One Little Project blog

    Strawberry Mango Fruit Salsa
    • Ingredients
      • 2 tbsp fresh cilantro
      • 1 jalapeno (optional)
      • The juice of one lime
      • ¾ cup of mango
      • 2 tbsp red onion
      • ¾ cup of strawberries
      • 2 tsp honey
    • Directions
      • In a large bowl, combine all ingredients, thoroughly mixing.
      • Serve and Enjoy!
    Recipe adapted from Damn Delicious blog
    Grilled Peaches with Honey and Yogurt
    • Ingredients
      • 2 peaches
      • Olive oil
      • Truvia Nector (a blend of honey and truvia sweetener) to taste
      • 1 cup Vanilla Low-Fat Greek yogurt
    • Directions
      • Heat grill to medium-low heat.
      • Slice both peaches in half, removing pit.
      • Brush each of the four peach slices with olive oil.
      • Place each peach half on the grill. Cook on each side until grill marks form.
      • Remove each peach slice from the grill. Top each half with ¼ cup of vanilla non-fat Greek yogurt, drizzle with Truvia honey.
      • Serve hot and enjoy!
    Recipe adapted from Pinterest

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