Fruit Recipes: the Clever and the Convenient

Looking for clever and delicious ways to serve up your favorite summer fruits? You’ve come to the right spot, my friend.

Did you take the fruit challenge from my Summer Fruits blog post? If yes, great! If no, it’s NOT too late. This time around, you even get details on why these fruits are such a great option.  If you need a reminder on your challenge choices, here it is:

• I will check off three fruits from the list above that I know will be easy to add to my diet.  I will add these fruits to 3 different meals over the next 3 weeks.
• I am up for a challenge and will try two fruits this summer that I have never tasted.
• I will make a habit of adding fruit to my morning meal at least 3 days a week during the month of July.
• I will create my own smoothie recipe that includes two or more fruits.

Guess what?! Whichever challenge you just took on, you have agreed to pump up your body with a myriad of nutrients! Here’s the skinny…

Peaches

Best Time to Buy Peaches:

May through September

Health Benefits of Peaches:

• The orange/deep yellow means this fruit is packed with carotenoids, bioflavonoids and the antioxidant vitamin C.  These all work together to promote a healthy heart, improve vision, increase immunity and reduced risk for some cancers.
• Peaches are rich in vitamin A! Its actions include increasing vision AND supporting growth and differentiation of epithelial, nervous, and bone tissue.  Vitamin A also helps with immunity.

Peach Recipes:

• Puree for a thick, sweet sauce on grilled or broiled seafood or poultry.
• Stir slices into instant oatmeal.
• Make kabobs out of peaches and grill on low heat until fruit is hot and slightly golden.
• Thirst Quencher: Create-a-shake by combining peach slices with low-fat vanilla yogurt, crushed ice, a bit of milk and a touch of ginger or cinnamon and puree until smooth.

Strawberries

Best Time to Buy Strawberries:

Mid-May- June (But don’t worry, they’ll still taste great in July and August.)

Health Benefits of Strawberries:

• The vibrant red on strawberries hints at loads of lycopene.  Studies indicate that consumption of lycopene-rich foods is associated with a lower risk of prostate cancer and cardiovascular disease. It is not produced in the body, so you can only obtain its benefits by eating lycopene rich foods.
• Approximately 8 berries equal 84 mg of vitamin C… This is more than an orange!  It also meets 93% of daily recommendation for Vitamin C.
• In less than 100kcal, you get 3g fiber, 210mg potassium, 34mcg folate. This combination of nutrients promotes heart health and lowers BP.

Strawberries Recipes

• Slice and pile on a stack of pancakes or angel food cake
• Combine with blueberries for a festive Fourth of July fruit salad
• Add contrast to green salads by sprinkling with sliced strawberries and chopped pecans

Concord Grapes

Best Time to Buy Concord Grapes:

September

Health Benefits of Concord Grapes:

• Grapes offer a medium (100-200mg/serving) amount of potassium.  Potassium helps maintain normal water balance, promotes cell growth and is essential in muscle formation.
• Grape skins contain fiber, which helps promote a healthy digestive system.

Concord Grapes Recipes:

• Slice in thirds and toss in chicken salad
• The beautiful deep purple adds richness to any salad
• Fruit-filled ice cubes add sweetness to a glass of water. Slice in thirds and drop in ice cube trays. Fill with water and freeze.

There you have it, three beautiful fruits, loads of nutrients and several exciting ways to consume them.

ABOUT THE AUTHOR:

Shana Stull, RD, LD is a registered dietitian, licensed in the State of Ohio.  Shana is the Wellness Pro for Venturepax, a company dedicated to providing local outdoor opportunities for its users.  Visit Venturepax.comto start experiencing the outdoors in Cincinnati today!