Category — Fruit

Strawberries are a delicious way to add more antioxidants and fiber to your diet.  According to the California Strawberry Commission, a serving of strawberries, just 8 berries, contains more vitamin C than an orange, and 2 grams of fiber!  What’s even better, is that a cup of strawberries contains just 50 calories.

I’ve found that the best and fastest way to get my daily intake of fruits and veggies is to make a power-packed morning smoothie. Here’s a strawberry smoothie recipe to get you started.  It also contains blueberries–another superfood!

Strawberry & Blueberry Smoothie

• 1/2 cup frozen blueberries
• 1 cup frozen strawberries
• 1 banana, peeled
• 1-1/2 cups milk
• 1 individual size container of yogurt

Combine all ingredients in a blender, or smoothie maker, and blend until mixture reaches desired consistency.  To add a little zip, replace some of the milk with orange juice.  Yogurt can be any flavor, depending on what you like.  I’ve also added a handful of uncooked quick oats to this recipe for increasing my whole grain intake.

It’s the weekly produce aisle dilemma for me…do I spend more to fill my refrigerator with organic fruits and veggies or just stick with the old standbys?  Have you ever wondered if buying organic food is really worth the money?  According to the green living gurus at Ideal Bite, there are times when organic is definitely better. Here are the top ten picks for food you should always try to buy in organic varieties:

1. Peaches
2. Apples
3. Bell Peppers
4. Celery
5. Nectarines
6. Strawberries
7. Cherries
8. Lettuce
9. Pears
10. Imported Grapes

In addition to reducing the risks associated with consuming pesticides and other chemicals,  organic foodies claim that organic produce tastes better, and is more nutritious. Here’s an interesting article on the benefits of eating organic foods.

If you’re trying to make room in your grocery budget for organic foods, consider slashing bottled water from your grocery list. A recent California study showed that bottled water isn’t all it’s cracked up to be.

Election Day is almost here!  After nearly 2 years of political ads, and seemingly endless months of pundits weighing in, Barack Obama and John McCain are finally reaching the end of the campaign trail.  Regardless of your party affiliation, a sweet treat on  Tuesday night will certainly hit the spot.  After all, it could prove to be a long night.

American Flag Cake

• 1 yellow cake mix
• 2 1/2 cups powdered sugar
• 2 tbsp. water
• 1 tsp. light corn syrup
• 1/2 tsp. vanilla extract
• 1 pint fresh strawberries, washed and dried
• 1/2 cup fresh blueberries, washed and dried

Cake: Prepare cake mix in a 9×13 cake pan according to directions.  Place on cooling rack. If you wish to serve this cake on a platter, remove cake from baking pan after 5 minutes of cooling.

Frosting: Mix together powdered sugar, water, corn syrup, and vanilla with a hand mixer until well blended.  Apply frosting to top and sides of cooled cake.  Arrange whole blueberries on cake to resemble the starred section of the American flag.  Slice strawberries in half lengthwise, and place end to end to form stripes on cake.  Remember to dry fruit before placing on the cake.

Here’s a buttery recipe for homemade yellow cake if you don’t want to use a cake mix. Here’s another variation of the flag cake recipe that includes gelatin.

If you’re trying to turn back the hands of time, you may want to give blueberries a try.  These plump and royal-hued berries should be considered little gems when it comes to maintaining a youthful appearance and good nutrition.

Here are just a few of the health benefits of eating blueberries:

• Blueberries contain more antioxidants than any other fruit.   Eating blueberries wards off cancers and heart disease because of their high concentration of anthocyanin.
• Blueberries slow the aging process, preserve eyesight, and help us stay mentally alert.
• Blueberries prevent urinary tract infections.

Here’s a recipe that will help you add blueberries to your diet!

Banana Blueberry Bran Muffins

• 4 ripe bananas, pureed in blender or food processor
• 1 package frozen blueberries
• 1 cup chopped walnuts
• 2 eggs
• 3 tsp. baking soda
• 1 1/2 cups sugar
• 1 1/2 tsp. vanilla
• 2 cups oat bran
• 1 quart of buttermilk (see below for substitute info)
• 4 cups Kellogg’s All Bran cereal
• 2 1/2 cups flour

In a large mixing bowl, combine bananas, blueberries, walnuts, eggs, baking soda, sugar, vanilla, and oat bran until coarsely blended.  Then, add buttermilk, cereal, and flour.  Stir until thoroughly mixed.  Fill muffin pans 2/3 full and bake at 375 degrees F for approximately 30 minutes.

No buttermilk?  You can make your own buttermilk substitute in 5 minutes.  To make 1 cup of buttermilk, add 1 tablespoon of white vinegar or lemon juice to a measuring cup.  Then fill to the one cup line with regular milk.  Gently stir, then set aside for 5 minutes before using.  The muffin recipe above requires 1 quart (4 cups) of buttermilk, so you’ll need to do this four times, or quadruple the recipe.

Here are many more blueberry recipes.

Fresh and juicy pears are in season in many parts of the U.S. right now, so now is the time to pull out your favorite pear recipes, and enjoy one of Autumn’s most delicious fruits.  Pears can be baked or grilled with meats like pork and chicken, and made into delicious desserts like this one:

Pear Cranberry Crisp

Filling:

• 7 large pears, slightly under-ripe, peeled, and cored
• 1 cup fresh or frozen whole cranberries
• 1/2 cup sugar
• 2 tbs. flour
• 1/2 tsp. ground cinnamon
• 1/4 tsp. ground ginger

Topping:

• 1 cup of flour
• 2/3 cup brown sugar, firmly packed
• 1/2 old-fashioned oats
• 1/4 tsp. salt
• 1 stick butter, chilled and cut into small chunks

To prepare filling: Preheat oven to 350 degrees F. Mix all ingredients in a large mixing bowl, and pour into a buttered 8-inch square baking dish.   (Substitute non-stick spray for butter if you prefer.)

To prepare topping: Combine first 4 ingredients in medium mixing bowl. Then, cut in butter using a pastry blender, or food processor, until mixture is coarsely blended.

Sprinkle topping evenly over filling. Place baking dish on a cookie sheet and place in oven. Bake for about an hour, or until the top is golden and edges are bubbling.

If you have an ice cream maker, this recipe is a great excuse to mix up a small batch for serving up a really special fall dessert.

I have almost all the risk factors for contracting skin cancer: pale skin, blue eyes, freckles, an immediate relative who has been diagnosed with skin cancer and a history of being burned several times over.  To add fuel to the fire, I live between Southern Cali and Australia, I love the outdoors and I hate putting on sun block!  All this considered, I still have a fantasy that I can not only eat to protect my skin, but also perhaps, ingest my way to reversing the skin damage I already have!  Here’s what the experts say I’ll have to eat if there’s any chance of making my dreams reality.

• Vitamin A - Found in carrots and low-fat dairy products such as yogurt.  A vitamin A supplement is also recommended for it’s dramatic benefits to the skin, however use caution in taking it if you’re pregnant - it can harm the baby in large doses.
• Antioxidants - The best sources are berries: blueberries, strawberries and blackberries.  These protect skin cells from DNA damage.
• Essential Fatty Acids - Found in salmon, walnuts and flax oil.  Some women prefer to take fat from their butt and shoot it into their face to look younger.  I think I’ll try eating more salmon first.
• Oils - Make sure it’s cold-pressed, expeller processed or is extra virgin.  Commercial oils are full of crap and heated when processed which ruins the good stuff.  Oil is high in calories however so you only need two tablespoons per day.
• Selenium - has been proven in some studies to prevent skin damage.  Brazil nuts are a high in selenium.
• Green Tea - can be useful if put on the skin as well as digested.  Green tea has been proven to prevent and reduce the risk of skin cancer.
• Water - An oldie but a goodie.  Make sure you drink at least 8 glasses per day.  Your skin will thank you!

Check ou WebMD for a full report on healthy foods for skin.

Here’s an easy Halloween recipe that kids love and actually involves real, live fruit!  To make five Caramel Covered Apples you will need:

• 40 caramel cubes
• 5 apples
• 1 tablespoon water
• 5 wooden sticks
• wax paper

Wash and dry the apples.  Remove the stems and insert the wooden sticks in the stem holes until about half the stick is in the apple.  In a small double boiler over medium low, heat the caramel and water until thoroughly smooth, stirring continuously.  Dip the apples into the hot caramel sauce, coating them completely.  Set aside on greased wax paper.  You can store the apples in the frig but allow them to set at room temperature for 15 minutes before serving.

There are tons of ways you can cool off during the summer, but there’s nothing better than relaxing in the shade with a bowl of healthy homemade ice cream. It’s very easy once you know the steps and if done right, you would never notice the difference. One of my favorite ice cream flavors is strawberry, so here is an easy recipe.
First, you will need:

• A quart of fresh strawberries (hulled)
• 1 cup of heavy cream
• ½ cup of half & half
• 3 tablespoons light corn syrup
• 1 tablespoon of vanilla paste
• ¾ cup of white sugar
• 3 egg yolks

After you have these items, you begin by placing 1/3 of the strawberries into a blender (or a food processor), and blend them until the contents are completely smooth. You then add the remaining strawberries to the mix and turn on the blender for just a little while. Then pour the strawberry mix into a large bowl.

Next you will need to mix the heavy cream with the half & half you bought. Take a saucepan and pour in only 1 ¼ cup of the cream you mixed and heat it on medium; stop when it begins to bubble around the edges of the saucepan. Now, take a large bowl and put in the egg yolks, sugar, corn syrup and the remaining contents of the cream mixture. Stir it up as you slowly pour in the heated cream from the saucepan. Add the vanilla, then pour everything into the saucepan and heat until the sauce becomes thick (you will know this when the mixture is able to coat the back of your metal mixing spoon), which usually takes about five minutes. The mixture shouldn’t come to a boil this time around.

You can then squeeze strained (use a sieve) custard into the berry mix in your blender, mix it up and then place in the fridge until it has chilled. Use an ice cream maker to place the cream mixture in and freeze it (follow the instructions of the manufacturer).

Once frozen, you can pour on the strawberry toppings and enjoy!

Want to know my vote for the most healthy and refreshing drink ever?

A chilled, fresh coconut. If you’ve never tried one, you’ve got to experience the bliss. They are so sweet and delicious you can’t believe it’s pure nature. And whatever you’ve heard about coconut being fattening or bad for you in anyway is completely wrong. I’ve read so much about coconut water, it’s meat and oils that it’s got me believing it’s a super food. I’ve heard testamonies from people that claim that eating a spoonful of cocnut oil every day has not only improved the look and feel of their skin and hair, but also helped them lose weight! These were not quacks or salesmen, but real live friends standing in front of me with glowing skin and svelt bodies. For a full list of the benefits of coconut check out the coconut research center.

Coconuts can be found at health food and grocery stores. They are also popular at Thai restaurants. You should be able to buy them for $1-4. If you can have them pre-cut, I recommend you do. If you don’t have them prepared in advance, you’re going to need a butcher knife to hack into it. Once you drink the juice, the meat can be scooped out and eaten. Make sure you serve them chilled.

Imagine a Tiki-style party this summer. Or just enjoy the benefits yourself after a long day’s work. The coconuts can be a fun drink for kids and adults alike, so get one for each member of the family.

http://www.flickr.com/photos/neloqua/328041456/

If there’s one thing a chef doesn’t like, it’s a picky eater. It seems like a battle that just can’t be won and many moms have already tried. Having picky children can leave you a bit worried about your kid’s health, but studies have shown that the diets of picky children weren’t too different from healthy-eating children – besides the fact that the picky eaters didn’t consume as much fiber and calcium.

For the moms who have a picky eater at home, there are some things you can do to ensure your kid eats. First off, when doing business with children, you need to learn some psychology. Make them feel like they’re getting their way when in reality you’re getting yours. A great example is serving them dessert for breakfast. The idea is to make them feel like they’re getting something yummy – this can be from fresh fruits, cottage cheese or even eggs and plain yogurt.

Then you can try sneaking in some healthy foods. For protein, you can serve peanut butter, nuts, egg salad, boiled eggs, rice pudding or chicken salad. Then for veggies you can give your kid a V8 Splash fruit juice, veggie lasagna or some carrots and cheese in tortilla bread. Other ideas include granola and yogurt (like the parfait) or veggies with ranch dip. If you have a blender, fruit smoothies are fun to make and drink. You can even get creative and let them create their own pizza.

Recipe for fruit smoothie (get creative with the fruits!):

1 banana, cut into chunks
4 strawberries, stemmed and cut into chunks
8 oz. milk
1 TBSP almond butter
2 tsp. maple syrup

Pour the fruits into the blender, pour in the milk, then add the almond butter and syrup. Turn on the blender until the contents are smooth.

Speaking of blenders, you can also try the smother attack; this is when you puree all types of foods with a food processor (the idea is to place veggies, fruits and other healthy foods into nonsuspecting items). You could blend veggies in foods like brownies and cakes or grind up broccoli and zucchinis in pasta or pizza. Get creative with your cooking skills!