New Series – “Fabulous Fruits” Intro!

Happy Wednesday Everyone and Happy Veteran’s Day early. Welcome to the new month of November! I do hope you all are safe and well and finding ways to enjoy the start of the Thanksgiving season. Tonight will be the first post is our new series “Fabulous Fruits”, one of my favorite things to eat!

Fresh fruits and berries add variety, color, and wonderful nutrition to any meal. Fruits are considered a superfood because of the vitamins, minerals and phytochemicals they contain. Most fruits are 80 to 95 percent water and are naturally low in calories and fat. All fruits also contain soluble fiber which helps lower blood cholesterol and regulate sugar. Many others contain high amounts of vitamin C, potassium, iron, calcium and magnesium and beta-carotene. Deep-colored fruits are rich in anti-oxidants and berries top the list for foods that aid in the prevention of many physical disorders.

Some Helpful Tips and Guidelines:

Buy certified organic whenever possible as these fruits are grown without synthetic pesticides and fertilizers, so there is little risk of exposure to residues of these chemicals. At first, when I began my natural health quest, I thought the cost of organic was prohibitive. But then I learned that pound for pound, quality fruits and vegetables are still less expensive than most meat products.

When selecting fruit, avoid any with large bruises, visible mold, or soft, mealy or mushy flesh. Watch for any mold or mushiness around fruit stems, etc. This is particularly important with melons.

Most fruits should be firm and well colored. Fruit skins should be smooth, not bruised or shriveled. Do not buy fruit with broken flesh, cuts or punctures. This can affect ripening and can allow bacteria or other germs to enter.

Berries should be high in color, plump, firm and uniform in size.

Once a piece of fruit is cut, exposure to oxygen and light starts to destroy vitamins, especially vitamin C. For optimum nutrition, cut fruits just before serving, preparing only enough for that day. If necessary, leftovers can be frozen for use later in baked goods or juices. Place berries on a baking sheet and separate them. Then place the sheet in the freezer until the berries are frozen. You can then place them in a storage container. This way, they may be taken out as needed per serving with no large clumps.

If you need to ripen fruit quickly, place it in a paper bag. This traps ethylene gas produced by the fruit, which acts as a ripening agent!

Most fruit should be washed in cool water before refrigerating or storing at room temperature, even if you plan to peel it before eating. This is because the blade of the knife you use to peel or cut fruit can pick up pesticide residues, bacteria and other things from the rind and transfer it to the pulp. Sort out stems, caps, twigs, etc while washing fruit.

NOTE: Unlike most fruits, berries should not be washed immediately, as this promotes the growth of mold. Instead, place a paper towel around berries and put them in a container to keep moisture down. Rinse berries quickly in cool water and pick out any stems or leaves just prior to serving.

RECIPES:

HONEY FRUIT BOAT (This is a great recipe that I have used for ladies’ luncheons, Thanksgiving, and my daughter’s graduation party!)

2 cantaloupes or honeydew melons, 2 red sweet grapefruits, 1 cup of honey, 1 cup of finely grated coconut, 3 tablespoons lemon juice, 1 pint fresh strawberries, 2 bananas, sliced, 1 small bunch of seedless grapes, 1 pint of fresh blueberries, 1 cup of creamy yogurt, and 1 cup of chopped nuts (optional). Cut the melons in half and remove the seeds. Peel the grapefruits and pull them apart by segments. Coat the segments in honey, roll in finely grated coconut and set aside. Mix the lemon juice and the remaining honey and coconut together. Halve the strawberries and slice the bananas. Stir them together with the grapes and blueberries into the lemon juice mixture. Spoon the coated fruit (except for the grapefruit) into the melon halves. Top each with 1/2 cup yogurt and arrange the coated grapefruit pieces on top. Sprinkle with nuts, if desired.

FROZEN BANANA SUPREME (This is a quick and easy and delicious recipe. It is great for kids. You can also substitute granola, crushed cereal for the nuts.)

1 cup of carob pieces, 2 tablespoons of expeller-pressed vegetable oil, 3 peeled bananas, cut in half crosswise and frozen, 1 cup of finely chopped nuts or other topping. Melt the carob pieces and vegetable oil together in a double broiler. Pour the melted carob into a tall glass. Dip each banana half in carob coating, then roll in your selected topping. Return coated bananas to the freezer until the carob has hardened. Keep them frozen until ready to serve.

CRANBERRY LIME INFUSION. (Because of the colors in this infusion, it is a favorite at my holiday meals.)

Take 1/2 cup of fresh cranberries, 2 limes, sliced, 6 cups of ice cubes and 2 cups of water. Pierce the cranberries carefully with the tip of a knife and put them in a pitcher. Add the sliced limes and pour the ice on top of the fruit. Pour in the water and chill for 1 to 12 hours before serving.

Have a wonderful rest of your week! Next week will be Part One of our Fruit Series. We will showcase apples, bananas and blueberries with some new recipes for “fruity” eating!

“THE BEST VIEW COMES AFTER THE HARDEST CLIMB.”