Good evening everyone and happiest of Saturdays to all of you! I hope you are having a wonderful weekend. Tonight is the first official installment of our Fabulous Fruits series. Let’s explore all things fruity! 🙂
APPLES. Studies have shown that one apple, eaten whole with the skin, has about 3.6 grams of fiber, nearly 17 percent of the recommended daily dietary fiber intake. This can contribute substantially to good colon health if eaten daily. Apples can help detoxify metals in the body, protect against heart disease, clean the bladder, lower cholesterol and blood pressure, and stabilize blood sugar. Key nutrients in apples include vitamin B, vitamin C, iron, potassium, sodium, phosphorus, calcium, sulfur, magnesium, fiber, fructose, glucose, zinc, copper, thiamine, riboflavin, niacin, vitamin E, beta carotene, pectin, and much more! Place apples in plastic bags and store them in the crisper drawer of the fridge. Apples purchased in good condition should keep for up to six weeks in the fridge. Wash apples thoroughly before using them. Apples are on the list of produce with heavy pesticide residues. If the fruit has been waxed, peel the skin before consuming. To prevent the flesh from browning if it is not eaten immediately, rub the cut surfaces of the apple with a mixture of lemon juice and water.
BANANAS. Bananas are good for the nerves, muscles, liver, and kidneys and they feed the good bacteria in the colon. They also help to lesson pain, aid sleep, and enhance immune function. Bananas are an excellent food for children and people who are recovering from illness. ***With the exception of avocados (which contain more fat) and dates (which have 60 percent more calories), BANANAS CONTAIN MORE POTASSIUM BY WEIGHT THAN ANY OTHER FRUIT. Key nutrients in bananas are potassium, folate, vitamin C, vitamin B, biotin, vitamin D, vitamin E, sodium, calcium, iron, zinc, copper, fiber and small amounts of lipids and amino acids. Select bananas that are free of bruises or obvious injury and that have intact stem ends and skins. The best eating quality is when the skin is solid yellow and newly speckled with brown spots. Ripe bananas can be stored at room temperature for two to three days or in the fridge for up to two weeks. The skins will darken in the fridge but the flesh will be perfectly edible. Overripe bananas can be peeled, covered in plastic wrap, and frozen to be used later in baking. After peeling the banana, wash your hands with soap and water before eating it. Bananas from some countries are heavily sprayed. Dip the flesh in orange, lemon, or lime juice to prevent browning after peeling.
BLUEBERRIES. Blueberries are at the very top of the list for antioxidant-rich foods. They can be beneficial for tinnitus, intestinal upsets, eye disorders, and urinary tract infections. They promote heart health and aid the lymphatic system. The manganese in blueberries aids in keeping bones strong and the high amount of vitamin C makes blueberries a powerful antioxidant and supporter of the immune system. The pigment released from the blueberry’s skin may be the most valuable nutrient in the berry, as it contains powerful antioxidants called anthocyanins. Key nutrients include fiber, vitamin C, folate, iron, potassium, calcium, phosphorus, sodium, zinc, copper, fructose, glucose, sucrose, vitamin B, vitamin E, silicon. Select blueberries with a uniform dark bluish gray color with a silvery bloom. Blueberries should be plump, firm, uniform in size, dry and free from stems, caps and leaves. Avoid moldy, bruised, or green berries. If you cannot find fresh blueberries, buy frozen ones. They are just as nutritious!!!! Note: wild blueberries have more skin than flesh; however, both the wild and cultivated variety contain powerful antioxidants that have the same health benefits. Blueberries can be stored for longer than most other berries, up to ten days in the fridge for fresh, sound blueberries and ten to twelve months for frozen ones. Do not clean blueberries until you are ready to use them. To clean blueberries, place them in a basin of cold water. Any twigs, leaves or unripe berries will float to the surface and can be skimmed off.
RECIPES:
Apple Raisin Crisp. Take 5 cups cored, sliced applies, 1 teaspoon cinnamon, 1 cup pure maple syrup or honey, 1 cup of quick cooking oats, 1/2 cup of expeller pressed vegetable oil, 1/2 cup raisins, and 1 cup of chopped nuts. Preheat the oven to 350 degrees. Lightly oil a shallow baking pan. Place sliced apples over bottom and sprinkle with cinnamon. Mix together the remaining ingredients, except for the nuts. Spread the mixture over the apples. Top with the nuts. Bake for thirty to thirty-five minutes. Serve warm. ***A great variation: instead of the oat topping, you can crumble oatmeal cookies on top and bake as above!
Joplin Berry Salad. Take 2 cups of plain yogurt, 2 tablespoons of good honey, 1/2 teaspoon of pure vanilla extract, 1/2 vanilla bean seeds scraped, 1/2 orange juice, 1 banana sliced, 1/2 pint of fresh blueberries, 1/2 pint of fresh raspberries, 1 pint of fresh strawberries, hulled and halved, and 1 bunch of seedless grapes, halved. In a bowl, add the honey, yogurt, vanilla bean seeds and vanilla extract and mix until well combined. In another bowl, add the banana slices and orange juice and gently stir to combine . Add the grapes and berries and gently stir to combine. Enjoy with a topping of the yogurt mixture.
Happy Fruit Salad. Take 1/2 cup of sour cream, 1/4 cup of frozen orange juice concentrate thawed, 2 teaspoons of honey, 1 cup of strawberries halved, 1 cup of red apples, sliced, 1 cup of seedless grapes, 1 (11 ounce) can of mandarin oranges segments, well drained, and mixed salad greens. In a bowl, add the honey, sour cream, and orange juice, and beat until well combined. In the bottom of a bowl, arrange the salad greens, and top with the fruit. Enjoy with a topping of the dressing.
Have a Happy and Blessed Thanksgiving week! Next week will be installment two: cantaloupe, cherries, and cranberries!
“We can complain because rose bushes have thorns, or rejoice because thorn bushes have roses.”
Lemon and Rosemary 