5 Cool Whole Fruit Classic Recipes
Raw fruit is a favorite among healthy foods but even so, Americans only eat an average of one serving of one cup per day which is short of the FDA recommendation of a cup and a half for women and two cups for men. Whole fruit is extremely nutritious and is refreshing and delicious too. If you are trying to raise your fruit intake – awesome! Here are five cool whole fruit classic recipes to help you out.
But First, A Few Facts About Raw Fruit
You probably know that most whole fruit is naturally low in calories and in fat and sodium too. Raw fruit is a fantastic source of fiber, potassium, Vitamin C, folate, and so much more.
What you may not know is that berries and melons are classified in the fruit group but that’s where the simplicity ends. Strawberries are not really berries; they are actually in the rose family. They are extremely high in Vitamin C and other nutrients and have been used medicinally for hundreds of years. Cantaloupe is the most popular melon in the world. It was enjoyed by the ancients in India for centuries before being introduced in America by Christopher Columbus on his second voyage. Cantaloupe is overflowing with beta carotene and is packed with Vitamin C too. Believe it or not, pineapple is a berry. Each fruit-bearing pineapple plant produces only one pineapple per year. Pineapples are one of the healthiest berries on the planet. They are chocked full of Vitamins C and B6, copper, thiamin, iron, thiamine, folate, magnesium, niacin, riboflavin, and a whole lot more.
Without Further Ado…5 Whole Fruit Classic Recipes
- Tropical Fruit Bowl
Tropical fruit bowls are bursting with flavor from the islands where they hail from to bring you the tasty goodness of whole fruits that are packed with nutrients.
Ingredients:
2 cups of diced or cubed fresh pineapple
1 medium papaya peeled, seeded, and diced
1 kiwi, peeled and cut into medium-sized rings
1 peach or mango, peeled, seeded, and diced
2 bananas peeled and diced
Honey Dressing
¼ cup raw honey
½ – 1 Tablespoon lime juice
1/8 teaspoon ground ginger
Instructions:
Gently toss pineapple, mango, papaya, and kiwi together. Combine the dressing mixture then fold into raw fruit mix. Cover and refrigerate for at least 2 hours. Mix in banana slices shortly before serving in a bowl.
- Healthy Berry Blast
This Healthy Berry Blast is just what your body needs to propel forward with great health and abounding energy. A huge plus is that it is simply delicious.
Ingredients:
2 Tablespoons lemon juice
½ teaspoon sugar
¼ teaspoon salt
¼ teaspoon ground mustard
1/8 to ¼ onion powder
Dash pepper
6 – 7 Tablespoons of olive oil
4 teaspoons fresh basil
1 cup cubed fresh pineapple
1 cup sliced fresh strawberries
1 cup fresh raspberries
1 cup fresh blueberries
1 cup peeled and sliced kiwi
1 cup seedless watermelon, balled or cubed
Instructions:
Mix the dressing ingredients in the blender. Place the fruit mixture in a large bowl and drizzle dressing on top. Lightly toss and serve chilled.
- Perfect Pineapple Parfait
Pineapples reign in the healthy food department. This lucious Perfect Pineapple Parfait will impress your guest…and you.
Ingredients:
4 small to medium pineapple diced or cubed
¼ to ½ cup whipped cream or whipped cottage cheese
3 teaspoons honey
2-3 teaspoons toasted sweetened coconut
Instructions:
Prepare the pineapple. In a glass, layer 1/3 of the pineapple with ¼ of the whipped cream or cottage cheese. Then add some honey. Make another layer and finish with a drizzle of honey on top. Add the coconut.
- Organic Orange Salad
What could be more nutritious and delicious than an orange salad that’s bursting with vitamins and nutrients and overflowing with great flavor?
Ingredients:
1 cup of sectioned mandarin oranges
¾ cup of pineapples, cubed
3 bananas, sliced
Organic orange sherbet or organic orange flavored yogurt
Instructions:
Layer the fruit and top with the sherbet or yogurt. Serve immediately.
- Melon Melody
Melons are full of flavor and nutrients. They also help hydrate you and your family or guests on hot summer days while picnicking or celebrating events like the Forth of July or birthdays.
Ingredients:
1 watermelon, balled
1 cantelope, balled
1 honeydew, balled
2 cups of grapes
2 cups of whole strawberries with tops cut off.
Instructions:
Combine all the ingredients into a large bowl and lightly toss. Serve chilled.
You can count on Nevera Juice Bars for having the best whole fruit dishes around. You’ll find Tropical Fruit Bowls, Bionico Parfait, Strawberries and Cream, and other mouth-watering raw fruit creations.
Check out our new Nevera Juice Bar in Whittier and at our other locations too.
