Fruit packs a punch (part 2)

1 servings

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Article by Jean Carper in \"Eat Smart\" column, USA WEEKEND, 9/1-3/95

Directions

10 EASY WAYS TO ADD FRUIT TO YOUR LIFE Add fruit to leafy green salads. For example: sliced grapefruit, kiwi, oranges, strawberries, pears, apples, peaches, avocado; diced melon, mango; halved grapes; or pineapple chunks. (See recipes, Parts 3 and 4.)

Serve fresh or dried fruit for dessert instead of sweets or bakery products.

In a blender or food processor, puree ripe fruits (peaches, strawberries, mango, raspberries) and serve as a sauce over other fruits, puddings, shortbreads or cakes.

Add chopped fruits (apricots, apples, grapes, dates, mangoes or peaches, for example) to tuna and chicken salads.

Stir fruits (diced apples, pears, oranges, fresh or dried apricots, raisins, prunes) into cooked rice and poultry stuffings.

Add grated apple or chopped dates to a peanut butter sandwich instead of jelly or jam.

Stir fruit (berries, peaches, cantaloupe, mango) into low-fat yogurt for a breakfast treat or dessert. Or combine in a blender with ice for a fruit smoothie.

Top pancakes or waffles with fruit (blueberries, sliced bananas, strawberries), or add fruit to the batter.

Serve fruit slices (apples and pears) with yogurt or cheese-flavored dips.

Cook rice or bulgur wheat in orange juice instead of water.

ABOUT FRUIT JUICES: Normally, juices pack less nutrient power than whole fruits. And virtually all of a fruit's fiber is lost if you use a juice extractor. Better choice: a powerful blender that crushes and liquefies the entire fruit, including skin, seeds and membranes. This way, juice offers more nutrition than does eating the whole fruit.

Buy juices that are labeled "100 percent juice." NOTE: Fruit juice is more apt to quickly raise blood glucose and insulin levels than is whole fruit.

...Continued in part 3.

Submitted By IRIS GRAYSON On 09-24-95

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