One Healthy Fruit Tart Dessert

This Is One Healthy Fruit Tart Dessert!

A dessert just does not get much healthier than this! Peaches, strawberries, kiwi and seedless grapes team up in this fruit tart dessert. These fruits pack a wallop of nutrients, never mind the sweet, satisfying goodness. This is one you have to taste to totally appreciate.

The fruit tart dessert recipe below makes a nice, large tart for a crowd. Great for Memorial Day celebrations coming up!

Cornucopia of Fruit
Cornucopia of Fruit

Healthy Fruit Tart Dessert Recipe

This succulent fruit tart dessert is ablaze with color. The glaze holds the cornucopia of fruit together.

Ingredients

Healthy Fruit Tart Dessert 2 cups Grape-Nuts cereal
1/4 cup apple juice concentrate
2 tablespoons arrowroot
2 cups strawberry-apple juice
3 peaches, sliced
1 pint strawberries, halved
3 kiwis, sliced
30 green seedless grapes, halved

Directions

  1. Preheat the oven to 400 degrees. Mix together the cereal and apple juice concentrate. Pat this into a 12-inch nonstick pie pan and bake for 5 to 10 minutes until browned. Let cool before filling.
  2. Gradually add the arrowroot to 1/2 cup juice. Stir as the arrowroot is added to get a mixture that is lump-free. Pour into a saucepan with the rest of the juice. Heat over medium heat, stirring constantly. The liquid will become cloudy, then crystal-like and will then start to boil. Boil for 3 minutes. It should become thicker than honey. Set aside to cool.
  3. Arrange the fruit in an interesting pattern over the cooled pie crust. Pour a thin layer of the fruit juice glaze over it. Refrigerate for at least 30 minutes before serving.

Yield: One 12-inch tart (12 servings)

Nutrition information per serving:

  • 146 calories
  • 0.5 grams total fat
  • trace saturated fat
  • 0 milligrams cholesterol
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USA Flag

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Cereal Fiber

Cereal Fiber: A Great Source of Fiber

Cereals are typically whole grain, low in fat and a great source of fiber. Fiber is very important to our diets and digestion. We can get great health benefits from cereal fiber.
From Consumer Reports:

Fiber-rich cereals have made progress on the road to tastiness. Fourteen years ago, Consumer Reports found that most high-fiber cereals “tasted more like straw than grain.” But in our latest tests of 26 cereals, most with at least 6 grams of fiber, more than two-thirds tasted very good or better. Our testers have advice on how to get the best for breakfast.

Cereal Fiber
Cereals are typically whole grain, low in fat and a great source of fiber.

More results from Consumer Reports:

Four cereals were both very tasty and very nutritious based on calories, fat, sodium, sugars, iron, calcium, and fiber:

  1. Kellogg All-Bran Original
  2. Post Grape Nuts The Original
  3. Post Shredded Wheat Original Spoon Size
  4. Post Shredded Wheat Wheat ‘n Bran Spoon Size.

Orange Bowl Cereal Quick Recipe

Oranges with your cereal not only up the ante on fiber, but you pack a wallop of vitamin C into the mix, too!

Place 1-cup Post Spoon Size Shredded Wheat Cereal in serving bowl. Top with 2/3 cup mandarin orange segments and juice (about 1 /2 of an 11-ounce can). Top with 1 /4 cup vanilla low-fat yogurt (or flavor of choice). Makes one serving.

Nutrition information: Calories: 290, Fat: 2g, Cholesterol: 4.9mg, Sodium: 40mg, Carbohydrates: 65g, Fiber: 7g, Sugars: 22g, Protein: 9g

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  • Healthy, Heart Warming Cereal – Looking for something quick, healthy and warm for breakfast on chilly mornings? Cereal manufacturers now provide you with quick, easy to prepare cereals that also pack a nutrition punch!
  • Chocolate-Flavored Cereal Lowers Cholesterol – People who benefit from the cholesterol-lowering effects of bran but are turned off by the taste and gritty texture may have a sweet new option: a chocolate-flavored cocoa-bran cereal.

Top 5 Fiber Choices

Top Five Fiber Choices

Fiber is important in our diet for a number of reasons. Here are the top five food sources of fiber along with the grams of fiber each food contributes. These are, literally, the top fiber choices from food.

1 cup cooked of each of the fiber choices:

  1. Split peas: 16.3g.
  2. Red kidney beans: 13.1g.
  3. Whole wheat spaghetti: 6.3g.
  4. Broccoli: 5.1g.
  5. Green beans: 4g.

Top 5 Fiber Choices Infographic

A Closer Look At the Top Five Fiber Choices

Peas. Peas are a high protein food and a good source of potassium and the B-vitamins. Complex carbohydrates, which peas provide, release energy slowly to the body. This helps to maintain a consistent energy level. Peas are an excellent source of minerals phosphorus, potassium, magnesium and calcium.

Red Kidney Beans.  Red Kidney Beans are large and kidney-shaped with a deep glossy red color. They have a solid flavor and texture. Red beans are a good source of iron and folate.

Whole Wheat Spaghetti. Whole grains contain hundreds of phytonutrients that appear to work together in powerful ways with the fiber and other nutrients to protect against chronic diseases like heart disease and diabetes. If it’s difficult for you to find whole grain pasta in your local grocery store, Amazon has a burgeoning supply. Other options are health food stores and brands such as DeCecco, DeBoles, or Eden 100 Percent Organic Spaghetti# or linguine.  Some people find that whole grain pasta tastes better with sauces that go beyond the usual tomato.

Broccoli. Broccoli is the superhero of the vegetable kingdom with its rich vitamin A content.

Green Beans. Green Beans are a good source of fiber and vitamin C and also contain calcium, magnesium, zinc and Vitamin A. Also is a source of folate which supports DNA synthesis and new cell formation.

See also:

Fiber: A Non-Nutritional Vital Nutrient
Eight Conditions You Can Fight with Fiber
Fitting Fiber into Your Day
High Fiber Recipes

Top 10 Ways to Get Dietary Fiber

Top 10 Ways to Get Dietary Fiber

Here is a list of the easiest and most tasty top 10 ways to get your daily dose of dietary fiber. Pick what sounds best to you and pack in some fiber.
Cereal with Strawberries

  • Start the day off with a bowl of your favorite, delicious high fiber cereal, such as frosted shredded wheat or whole grain raisin bran.
  • Put fruits, such as berries, raisins, or bananas, on your cereal to increase your dietary fiber intake by about 1 to 2 grams.
  • Combine the great taste of both whole grain and enriched grain breads in your family’s diet. For example, introduce whole grain taste to the family by using one slice of white bread and one slice of 100 percent whole wheat bread when making sandwiches.
  • Next time you are making any type of pasta, instead of using traditional pasta, choose whole wheat pasta. Even macaroni and cheese lovers can use whole wheat macaroni.
  • Substitute wheat bran for one-third of the all-purpose flour when making pancakes, waffles, muffins, or any other flour-based food.
  • When you feel the urge to start snacking, reach for a delicious muffin, pretzels, or baked pita chips instead of a candy bar.
  • If rice is what you crave, then steer toward brown rice, which offers increased amounts of dietary fiber, iron, and many B vitamins. Plus, it tastes exquisite.
  • Believe it or not, popcorn can be a healthy snack for you and your children. It is a great source of dietary fiber. Just don’t use too much butter or salt on this whole-grain treat.
  • A great substitute for desserts is a bowl of fruit (especially raspberries, strawberries, and blueberries). Try whole wheat bread pudding with fruit, or perhaps a treat as tasty as a whole grain muffin strikes your fancy.
  • Leave the skins on fruits and vegetables such as pears, apples, peaches, and even potatoes, as opposed to peeling them off. Most of the fiber is in the skin, which will help the digestive tract and may prevent colon cancer.

Dietary Fiber Supplementation

Fiber Supplement with 5 grams of fiber per serving. Now you can enjoy your fiber. Vitafusion Fiber Gummies Weight Management makes it easy to get the extra fiber you need, with the added benefits of B vitamins all in a delicious sugar free gummy. American Culinary Chefs Best Award winner. More fiber than other leading brands. Natural colors and flavors. Not a reduced calorie food.

Fiber Choice is a great and very easy way to get that extra fiber boost we all seem to be in need of! And best of all, it’s great tasting. Some people have said the tablets are so good they taste like candy to them. Chewable Fiber tastes and are such an easy way to increase your fiber intake. Chewable tablets taste, work great, ARE great – and are completely safe.

Amazing Almonds

Amazing Almonds

Fresh Amazing Almonds
Fresh Amazing Almonds

National Almond Day February 16

Just a handful of amazing almonds a day may help you maintain healthy cholesterol levels. And that’s good news for just about everyone! Cardiovascular disease holds its spot as the leading cause of death among men and women in the U.S.

Almonds are cholesterol free and low in saturated fat.

Just one ounce of almonds contains 35 percent of the Daily Value for vitamin E. A one ounce serving would be about 23 almonds.

In a study published in the Journal of Agriculture and Food Chemistry, experts state that amazing almonds contain flavonoids and phenolics in their skins. This  is similar to certain fruits and vegetables.

For example:

A crunchy one-ounce serving of almonds contains a similar amount of total polyphenols as one cup of green tea and 1/2 cup of steamed broccoli.

Amazing Almonds and Gut Health

Ongoing research hypothesizes that almonds may have a prebiotic effect that can provide benefits supportive of your GI tract in maintaining immunity and overall well-being.

While more research is still needed to explore almonds and gut health, it has already established the important role of fiber in maintaining a healthy digestive tract. In short, almonds help with regularity. Just one ounce of almonds provides 3 grams of fiber. This is 12 percent of the recommended Daily Value.

Read more about fiber at Fiber: A Non-Nutritional Vital Nutrient.

Amazing Almonds and Weight Loss

A handful of almonds is considered a good fit for weight-loss efforts. They offer key benefits to anyone trying to shed a few pounds.  The top of the list is satiety. Meaning fewer calories for more nutrients. Next, their satisfying crunch and undeniable tasty flavor. A one-ounce serving (about 23 almonds) is an excellent source of three nutrients. Almonds are 100 percent cholesterol free, too. And all this for a measly 160 calories. Not to mention 6 grams of energy-packed protein.

Almond Eating Suggestions:

  • Satisfy your sweet tooth by mixing almonds with your favorite dried fruits or chocolate chips.
  • A handful of almonds can satisfy your craving without undoing your whole day. Sprinkle them over some fat-free frozen yogurt or whole grain cereal. When you really want to indulge, keep a gourmet chocolate bar with almonds on hand. Just make sure you keep your portions in check.
  • Almonds work great with fish, poultry, and other proteins. They can also liven up all sorts of side dishes.
  • A satisfying handful of almonds can get you through an afternoon slump.

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