Fruitiest Fruit Smoothie Recipe

Enjoy The Fruitiest Fruit Smoothie!

This is a great fruit smoothie  – it’s cool, refreshing, and packed with all the nutritional goodies and sweet taste of fresh fruits.

Fruitiest Fruit Smoothie
The Fruitiest Fruit Smoothie

Fruitiest Fruit Smoothie Recipe

Ingredients:

  • A ripe banana – rich in fiber, potassium and other vitamins and minerals.
  • 1 cup fresh or frozen strawberries – High in vitamin C and antioxidants. Strawberries also boast a lot of fiber, plus some iron and potassium. One cup of sliced strawberries is a mere 50 calories!
  • 1 cup fresh kiwifruit – a serving of kiwifruit is just 92 calories. It provides almost double the Daily Value for vitamin C. That is as much vitamin C as in two oranges.
  • 1 cup orange juice – we all know this tangy favorite is packed with vitamin C.
  • 1 tablespoon honey – honey has the same level of antioxidants as some fruits and vegetables.
  • Juice from one lime – contains potassium, antioxidants and bioflavonoids.
A single ripe banana
Ripe Banana
Fresh Strawberries
Fresh Strawberries
Fresh Kiwifruit
Fresh kiwifruit
Fresh orange with Orange Juice
Fresh orange with Orange Juice
Raw honey
Raw honey
Whole and half lime
Half and Whole Lime

Directions

Combine all of the ingredients into a blender. Process until smooth. Pour into glasses and serve.

Fruit Smoothie Tips

For a creamier smoothie, add yogurt or ice cream (light or non fat if weight-watching). If your fruit is not cold when you prepare your smoothie, add a few ice cubes to make the smoothie refreshingly chilled.

Most important of all – enjoy!

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Check out our Strictly Smoothies eBook! From apples to wild berries, we’ve done our best to cover it all. There are sweet smoothies, power smoothies, tropical smoothies and every favorite fruit on the market! Apples, bananas, blueberry, boysenberry, cantaloupe, mixed fruits, mango, melon, nectarine, orange, peach, pineapple, raspberry, strawberry, tangerine and watermelon.

Fruit Dippers and Fruit Pie

Fruit Dippers and Pocket Fruit Pies for a Healthier Treat

Make fruit dippers and pocket fruit pies for a healthy dessert or treat. Canned or frozen fruits are good options when fresh produce is not available. However, be careful to choose those without added sugar, syrup, cream sauces or other ingredients that will add calories. See: Fruits and Vegetables Equal Weight Management

Fruit Dippers Recipe

Ingredients:

1/2 cup low fat vanilla yogurtFruit dippers mixed fresh berries
2 tablespoons chopped peanuts
2 cups fruit (grapes, banana slices, apple wedges, strawberries)

Directions:

Combine yogurt and peanuts. Mix with a spoon. Place a toothpick in the center of each fruit. Dip fruit into the yogurt peanut mixture.

Serving Size: 1/4 of fruit dippers recipe

Recipe yields 4 fruit dippers.

Per serving:

  • Calories: 100
  • Total fat: 3 grams
  • Saturated fat: 0.5 grams
  • Trans fat: 0 grams
  • Cholesterol: 0 milligrams
  • Sodium: 35 milligrams
  • Total Carbohydrate: 17 grams
  • Dietary Fiber: 2 grams
  • Sugars: 13 grams
  • Protein: 3 grams

Pocket Fruit Pies

Peaches, pears, and apples are all fat, sodium and cholesterol free. Use a low or non-fat tortilla, a touch of sweetening and you’ve got a satisfying, healthy, budget-friendly dessert!

Ingredients:

4 8-inch flour tortillas
2 medium peaches, pears, or apples
1/4 teaspoon ground cinnamon
2 tablespoons brown sugar
1/8 teaspoon ground nutmegTortilla fruit wrap
2 tablespoons milk
Sugar (optional)

Directions:

Warm tortillas in microwave or oven to make them easier to handle.

Peel and chop fruit into pieces.

Place 1/4 of the fruit on half of each tortilla.

In a small bowl, stir together brown sugar, cinnamon and nutmeg. Sprinkle over fruit.

Roll up the tortillas, starting at the end with the fruit.

Place on an non-greased baking sheet and make small slashes to allow steam to escape. Brush with milk and sprinkle with additional sugar, if desired.

Back at 350 degree in oven for 8 to 12 minutes or until lightly brown. Serve pocket fruit pies warm or cool.

Note: This easy snack helps work fruit into a daily diet. Tortillas, with a variety of toppings, make great snack builders.

Safety Tip: Allow pie to cool slightly before tasting. The steam and sugar can burn.

Serving Size: 1 pie

Recipe yields 4 servings.

Nutrition Information Per Serving:

  • Calories 210
  • Total fat 4 grams
  • Saturated fat 1 gram
  • Trans fat 0 grams
  • Cholesterol 0 milligrams
  • Sodium 320 milligrams
  • Total Carbohydrate 40 grams
  • Dietary Fiber 3 gram
  • Sugars 13 grams
  • Protein 4 gram

Healthy Snack Suggestion

Try freezing different berries for kids’ snacks, such as blueberries, raspberries, etc.

Healthy Snack Suggestion

Trio of Healthful Fruit Desserts

The Fruit Desserts

The fruit desserts you find here are only minimally sweetened and based on fruit and grains.

Dishes like the Lemon Semolina Pudding are somewhat heavier than the fruit desserts, but also high in protein, and provide you with amino acids that may be lacking in the rest of the meal.

Healthy Fruit Desserts

Healthy Fruit Desserts: Melon With Ginger Lemon Syrup Recipe

Any sweet melon can be used such as cantaloupe, honeydew, or watermelon. The light taste of ginger gives it an unexpected lift.

Ingredients:Fresh melons

1 inch-long slice ginger root, grated or shredded
1-1/2 tablespoons sugar
1-1/2 teaspoons lemon juice
1/2 cup plus 2 tablespoons water
1-1/2 teaspoons arrowroot
2 cups sliced sweet melon
1-1/2 teaspoons mint or Italian parsley for garnish

Directions:

Add the ginger, sugar, and lemon juice to the 1/2 cup water in a saucepan. Bring to a boil. Let cook for a few minutes. Dilute the arrowroot in 2 tablespoons of cold water. Stir into the liquid after it has simmered for a while. When it starts to thicken, turn off the heat. Let it cool. Divide the melon slices into 4 bowls, drizzle the syrup over each portion. Garnish with mint or parsley and serve. Yield: 2 cups (4 servings).

Nutrition information per serving:
Serving size: 1/2 cup
51 calories
0.2 grams total fat
0.2 grams saturated fat
0 milligrams cholesterol

Healthy Fruit Desserts

Healthy Fruit Desserts: Mango Compote

Ingredients:Fresh mango

5 large ripe mangoes
2 teaspoons lime juice
2 cups sauterne

Directions:

Peel the mangoes and slice them from the stones in about 1/8-inch slices. Put them in a shallow dish and sprinkle with 2 teaspoons lime juice. Pour 2 cups sauterne over the mangoes. Cover and refrigerate for 2 to 3 hours. Remove from the refrigerator 1 hour before serving and taste for lime juice. There should be a hint of lime flavor. Add more juice if necessary. Yield: 2 cups (4 servings).

Nutrition information per serving:
Serving size: 1/2 cup
249 calories
0.8 grams total fat
0.1 grams saturated fat
0 milligrams cholesterol

Healthy Fruit Desserts

Healthy Fruit Desserts: Lemon Semolina Pudding

Even though it uses semolina, this fruit dessert is very light and has the delightful tartness of lemon.

Ingredients:Fresh lemon

2-1/4 cups water
1/2 cup semolina
1/4 cup fresh lemon juice
2 teaspoons honey
2 teaspoons sugar
3 tablespoons apple juice concentrate
1 tablespoon lemon zest
Fresh mint leaves for garnish

Directions:

Bring the water to a boil and gradually whisk in the semolina, stirring to prevent lumps from forming. Let cook about 2 minutes. Turn off the heat. Whisk in the lemon juice, honey, sugar, juice concentrate, and zest. Cool.

Serve garnished with mint leaves. Serving size: 1/2 cup.

Nutrition information per serving:
71 calories
0.3 grams total fat
trace saturated fat
0 milligrams cholesterol

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Orange on Orange Recipe

Orange on Orange: Make it Organic

Three basic, simple ingredients in this orange recipe – oranges, sugar and water – create a delightful and refreshing orange treat. This recipe makes four delicious citrus servings, which means each serving only contains 1/8th-cup sugar. Not bad!

Wholesome Sweeteners Organic Fair Trade Cane Sugar#

If you want to healthy-up this citrus delight, may we suggest you use an organic sugar?

Specifically, Wholesome Sweeteners Organic Fair Trade Cane Sugar#, the number one selling selling organic sugar in the US. Fair trade. Organic. All natural. You just can’t go wrong.

This organic fair trade cane sugar is a perfect replacement for conventional non-organic sugar. In fact, it does NOT contain any chemicals or animal by-products  so even vegans approve.

The Orange on Orange Recipe

Ingredients for orange on orange recipe: Fresh oranges for the orange recipe
4 oranges
1/2 cup sugar
1/2 cup water

Directions:

  1. Using a vegetable peeler, remove 4 strips of peel from an orange, being careful to avoid including the white pith. Cut them into thinner strips about 1/8-inch wide. Place the orange peel in a small pot of cold water, bring to a boil, and strain. Do this a total of 3 times to remove the bitterness.
  2. In the same pot, bring the sugar, water, and orange peel to a boil. Cook for 5 minutes. Remove from heat and chill.
  3. Using a knife with a thin blade, peel the oranges, taking care to remove all the white pith, and separate them into segments.
  4. Arrange the orange segments on 4 plates. Drizzle the sugar syrup over the segments and sprinkle the candied peel on top.

This orange recipe makes 4 servings.
Serving Size: 1 orange with syrup and candied peel

Nutrition Facts Per Serving:

Calories: 170
Total Fat: 0 g
Saturated Fat: 0 g
Protein: 1 g
Total Carbohydrate: 47 g
Dietary Fiber: 7 g
Sodium: 0 mg
Percent Calories from Fat: 0

No Time? Just Grab an Orange

Vitamin C, found in many fruits, including oranges, inhibits the process of artery clogging and lowers blood pressure. Regular consumption of vitamin C has been found to reduce the risk of heart attack, stroke and premature death. Each ounce of vitamin C-laden fruits consumed per day reduces the risk of premature death by 10 percent, according to doctors at Cambridge University.

Drink Grape Juice

Grape Juice: A Cholesterol Buster

The bioflavonoids in grape juice prevents cholesterol from sticking to our arteries. Grape juice is a tasty, healthy solution to help fend off high cholesterol.

Regular consumption of grape juice therefore reduces the likelihood of clogged arteries and lowers the risk for conditions such as heart disease and strokes.

Grape Juice Grapes

Studies Concur

In studies of people with heart disease, drinking grape juice for two weeks helped widen arteries, and reduced cholesterol oxidation by more than one-third, according to doctors at Stanford University.

Greatness of Grapes

  • A cup of red or green grapes has only 100 calories; there’s 60 in a cup of Concord grapes.
  • Two recent reports suggest that substances called anthocyanins and proanthocyanidins, which give Concord grape juice its rich color, may help slow the growth of breast-cancer tumors. (The same pigments may help prevent short-term memory loss, too).
  • A new animal study finds antioxidants called polyphenols in grapes protect insulin-producing cells in the pancreas and may help to prevent type 1 diabetes.
  • Compounds found in grapeseeds may offer protection against sun-related skin cancer.

Word of Caution

Some medications may be affected by grapefruit juice include: midazolam (Versed), cyclosporin (Sandimmune, Neoral), lovastatin (Mevacor), simvastatin (Zocor), pravastatin (Pravachol), and Thyroid medications.

Eating Your Fruits and Vegetables?

Are You Eating Your Fruits and Vegetables?

Let’s take a look at recommendations for eating your fruits and vegetables.  We will also look at recommendations on the serving sizes of various fruits and vegetables.

The Federal Government’s National Health and Nutrition Examination Survey (NHANES) provides information on Americans’ consumption of foods and nutrients as well as extensive health-related data.

The samples for this study data obtained below consisted of 9,339 people age 19 and over with reliable dietary intake data (7,182 age 19 to 19 to 64 and 2,157 age 65 and over).

In addition to recommendations for total fruit and vegetable intake, the Dietary Guidelines provide suggestions on the portion sizes of various types of fruits and vegetables. For fruit intake, the guidelines suggest that the majority of the total daily amount be as whole fruit.  This means fresh, frozen, dried, and canned fruit that is whole or has been cut up.  It does not include juice. Whole fruits and vegetables ensure adequate fiber intake.

Fresh Vegetables and Fruits

Food Guide recommendations for eating your fruits and vegetables are:

  1. Sedentary women age 51 and over consume 1.5 cups of fruit and 2 cups of vegetables per day (for a 1600 calorie diet.
  2. Sedentary men age 51 and over consume 2 cups of fruit and 2.5 cups of vegetables per day for a 2000 calorie diet.

Younger adults and more physically active individuals have higher intakes. This is because of higher caloric needs.

How Do We Measure Up?

For people age 65 and over, the average amount consumed was 1.4 cups for males and 1.3 cups for females.

Older Americans were significantly more likely to eat fruit on a given day than younger.

About 70 percent of people age 19 to 64 report consuming fruit on a given day. Females were significantly more likely than males to eat fruit.

Overall, we don’t measure up when it comes to fruit. Fruit and vegetable intake levels were found to be less than the amount recommended by the Dietary Guidelines. See data tables:

Eating Your Fruits and Vegetables Intake Table 1

Eating Your Fruits and Vegetables Intake Table 2

People of all ages and both genders did better with vegetables, which we found a bit surprising. Most people (95 percent) report eating their vegetables.

The Dietary Guidelines recommend that a variety of vegetables be selected each day. Vegetables from each of five subgroups be selected several times a week. The sub groups are dark green, orange, legumes, starchy, and other.

Food group recommendations vary by age and gender as well as by physical activity level.

Source: USDA Nutrition Insights

Focus on Fruit Servings

Focus on Fruit Servings

Fruit servings include any fruit or 100 percent fruit juice. Fruits may be fresh, frozen, canned or dried. Foods in this group provide important nutrients such as potassium, folate, vitamin C and fiber and may help reduce the risk for heart disease, type 2 diabetes and certain cancers.

For maximum nutrient richness and great taste, pick a variety of colorful fruits.

Fruit Servings
Fruit Servings

 

  1. Fill your cart with brightly colored fruits such as blueberries, strawberries, oranges, apricots, kiwifruit, cantaloupe, watermelon and red, green and purple grapes.
  2. Choose fresh fruits in season when they’re less expensive and most flavorful. Ask produce department staff which fruits are in season now.
  3. Stock up on canned and frozen fruits when they are on sale.
  4. Avocado is a fruit, too. Top your salad with a few slices or pair it with an exotic fruit such as mango for a refreshing fruit salsa.

Ready Made Snack Fruits

Get your fruit fast. Fruits come in a variety of convenient options that need little or no preparation.Fruits and Vegetables

  • Select easy-to-eat fresh fruits such as apples, bananas, oranges, plums, peaches and grapes.
  • Pick up pre-cut packages of melon, pineapple or fruit salad.
  • Buy bags of frozen blueberries, strawberries, peaches and mangoes to use in smoothies, muffins and desserts.
  • For on-the-go options, stock up on dried fruits such as raisins, cranberries and apricots, unsweetened applesauce cups, single-serve fruits canned in water or 100 percent fruit juice.
  • Buy single-serve containers of 100 percent fruit juice for lunches.
  • Try frozen 100 percent fruit juice bars for a refreshing dessert.

Strawberry Juice Beverage

Make Smart Calorie Choices

Get the most nutrition for the fewest calories from your fruits.

  • Shop for fruits that are fresh, frozen without added sugar or canned in water.
  • To reap the benefits of dietary fiber, choose whole or cut-up fruit most often.
  • Select fruit juices labeled as 100 percent fruit juice, such as orange juice or grapefruit juice.
  • Use the Nutrition Facts label to compare the calories in fruits canned in water, 100% fruit juice, light syrup and heavy syrup, and to check the serving size and calories for dried fruits.

 

More Fruit Information

Ten Tips to Help You Focus on Fruit

Focus on Fruit
Focus on Fruit

Ten Tips to Help You Focus on Fruit

Fruits provide nutrients vital for health. This is why it is so important to focus on fruit. They contain potassium, dietary fiber, vitamin C, and folate (folic acid).

Most fruits are naturally low in fat, sodium, and calories. None have cholesterol. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

  1. Reminders. Keep a fruit bowl on your kitchen table or counter, or in the refrigerator. Places where it will be easily seen to remind you to grab a piece.
  2. Taste. Fresh focus on fruits purchased in season will always taste better, plus they may be less expensive. Add fruits to your recipes to sweeten them with mother nature.
  3. Eat a Variety. Focus on fruit that is dried, frozen or canned in water or in 100 percent juice. In addition to your fresh seasonal fruits, of course. This lends variety to stave off boredom plus you always have some on hand.
  4. Fiber Friend. Fruits provide dietary fiber. Choose whole or cut-up fruit rather than juice whenever possible. This will give you the maximum benefit from the fiber contents.
  5. Set an Example. Be a good role model. Set an example to children and set your focus on fruit with your own meals and snacks.
  6. Breakfast Fruit. Include fruit for your breakfast. Top cereal with bananas, peaches or strawberries. Add blueberries to pancakes. Drink 100 percent orange or grapefruit juice. Try a fruit mixed with fat free or low fat yogurt.
  7. Lunchtime Fruit. For lunch, pack a tangerine, banana, orange, apple etc., or choose fruits from a salad bar. Individual containers of fruits like peaches or applesauce are easy, quick and convenient.
  8. Fruit at Dinner. For dinners, add crushed pineapple to coleslaw, or include orange sections, dried cranberries, or grapes in a tossed salad.
  9. Fruit Snacks. Dried fruits make a great snack. They are so easy to carry, pop in your desk or purse and they store and keep well.
  10. Fruit Safety. Rinse fruits before preparing or eating them. Rub the fruit briskly under clean, running water to remove dirt and microorganisms. After rinsing, dry with a clean paper towel.