“Fabulous Fruits” Final Installment

Hello again everyone and Happy Sunday! It is hard to believe we are entering the final week of July! Where has the summer gone? Welcome back as tonight’s post will finish up our fun series on fruits! The final three will be plums, tangerines and watermelon! And I have included a couple of bonus recipes as well!

Plums can help to lower blood cholesterol levels, relieve constipation, and eliminate parasites from the body. Plums contain benzoic acid, which is very useful in the treatment of liver disease and kidney disorders. Plums are a fruit the also contain salicylates, the same compounds which we have learned are used to make aspirin! Researchers believe that these compounds may discourage the formation of unwanted blood clots. IMPORTANT NOTE: Avoid eating plum pits. They contain amygdalin, a compound that is converted into cyanide in the stomach. Key nutrients in plums contain vitamin C, vitamin B, potassium, fiber, vitamin E, vitamin K, calcium, iron, magnesium, phosphorus, fructose, sucrose, zinc, copper, beta-carotene, lipids, amino acids, and lutein. Choose plums that are fairly firm to soft, plump, and well colored for their variety. Ripe plums are slightly soft at the stem and tip. Avoid plums with shriveled skins, mushy spots, breaks in the skin, or brownish discolorations. Also avoid plums that are extremely hard. Ripe plums stored in the fridge in a plastic bag will keep for up to three days. Wash plums under cool water before eating.

Tangerines can help cleanse the body, boost the immune system, prevent heart disease, lower blood cholesterol levels, combat fevers, dissolve gallstones, and lower high blood pressure. IMPORTANT FACT: Tangerines contain more beta-carotene than any other type of citrus fruit. Key nutrients in tangerines include vitamin C, folate, vitamin B, potassium, phosphorus, magnesium, sulfur, calcium, iron, fiber, sodium, fructose, glucose, sucrose, zinc, copper, vitamin B, vitamin E, lipids, amino acids, beta-carotene, pectin, limonene, and catechins. Select tangerines that have a deep orange color and feel heavy for their size. Skins should be loose but not shriveled. Avoid pale yellow or greenish fruits; however, small green areas on deeply colored fruit will not affect quality. Pass on fruit with cuts or punctures. Tangerines should be kept in the fridge, and will keep for three to five days. Wash tangerines under cool water, peel off the skin and separate the fruit into segments when you are ready to eat them. A word of caution: People who have or are prone to urinary tract infections should avoid citrus fruits, as they produce alkaline urine, which encourages bacterial growth.

Watermelons are one of my favorite fruits!!!! They are a natural diuretic, which makes it useful for weight loss. Watermelon also helps to cleanse tissues and combat canker sores. They are a great source of lycopene and help to control blood pressure. Key nutrients in watermelon include fiber, calcium, iron, magnesium, phosphorus, potassium, sodium, fructose, glucose, sucrose, zinc, copper, vitamin C, vitamin B, folate, vitamin E, beta-carotene, and lipids and amino acids. Select watermelons that are symmetrically shaped and are free of cracks, soft spots, and bruises. Choose a watermelon whose rind is neither very dull or very shiny. The underside of the melon should be yellowish in color. The stem if attached should be dry and brown in appearance. Uncut watermelon can be kept at room temperature and will keep for up to one week. Cut watermelon should be packaged in an airtight container. Refrigerated, it will keep for up to four days. Wash watermelons under cool water before slicing to cleanse them of any mold or bacteria, which can be carried on the knife from the skin into the fruit.

RECIPES:

Morning Cleanse Smoothie. Take 5 cups of orange juice, freshly squeezed, 1 lime peeled, 1/2 inch ginger root. Put all ingredients in a blender. Blend until you get a smoothie like consistency. Serve chilled.

Berries All-Mighty Smoothie. Take 1 cup of raspberries, fresh or frozen, 1 cup of blueberries, fresh or frozen, 10 strawberries, fresh or frozen, 2 cups of green tea. Put all ingredients in a blender and blend until you get a smoothie like consistency. Serve chilled.

Red Rainbow Smoothie. Take 1 cup of raspberries, fresh or frozen, 10 strawberries, fresh or frozen, 1 cup of cherries, pitted, fresh or frozen, 1 pomegranate, juice of, and 1 cup of white chia flour. Put all ingredients in a blender and blend until you get a smoothie like consistency. Serve chilled.

Sparkling Peach Cranberry Lime Infusion. Take 1/2 cup of cranberries, 1 cup of peach chunks or slices, 1 lime, sliced, 8 cups of sparkling water. Place the cranberries and peaches in a pitcher. Muddle the fruit to release the flavors into your water. Add the lime and water. Chill for 1 to 8 hours before serving.

Tangerine Tossed Salad. Take 1/2 cup of sliced almonds, 3 tablespoons of sugar substitute divided, 2 medium tangerines, 6 cups of torn lettuce, 3 green onions chopped, 2 tablespoons of cider vinegar, 2 tablespoons of olive oil, 1/4 teaspoon of sea salt, 1/4 teaspoon of black pepper. Cook and stir 2 tablespoons of the sugar substitute and almonds in a small skillet for 25-30 minutes over low to medium heat to toast the almonds and melt the sugar. Take away from the heat. Peel the tangerines and section them, save 1 tablespoon of juice. Combine almonds, tangerines, onions and lettuce in a large bowl. Whisk the leftover sugar, reserved juice, pepper, salt, oil and vinegar in a small bowl. Pour the dressing over the salad and toss till coated.

Watermelon and Spinach Salad. Take 1/4 cup of rice vinegar or white wine vinegar, 1 tablespoon grated lime zest, 2 tablespoons of lime juice, 2 tablespoons of canola oil, 4 tablespoons of minced fresh gingerroot, 2 garlic cloves minced, 1/2 teaspoon sea salt, 1/4 teaspoon of sugar substitute, 1/4 teaspoon of pepper, SALAD: 4 cups of fresh baby spinach or arugula, 3 cups of cubed seedless watermelon, 2 cups of cubed canteloupe, 2 cups of cubed cucumber, 1/2 cup chopped fresh cilantro and 2 green onions chopped. Whisk the first nine ingredients in a small bowl. Mix salad ingredients in a large bowl. Pour dressing on salad then toss to coat. Serve right away!

I hope you have enjoyed this series! Please be sure to come back next week as we begin a new journey into the “Goodness of Grains.” Have a fabulous start to your new week! Stay safe and well!

“Be the rainbow in someone else’s cloud.”