Summer fruits, such as melons, berries and stone fruits, including peaches, nectarines and plums, are ripe for the picking and super healthy for you. We should have two cups of fruit per day. Here's my favorites and some sweet and savory ways to enjoy them.
I. Melon: Watermelon
Claim to Fame: Of all summer fruits it is highest in lycopene, a plant compound that may help prevent some types of cancer and reduce incidence of heart attacks.
Watermelon Popsicles
Ingredients: Watermelon
Instructions: Puree watermelon, pour into popsicle molds and freeze. Optional: Drop in chunks of fresh fruit such as grapes, kiwi and blueberries before freezing.
Watermelon Salad
Ingredients: 4 cups chopped seedless watermelon, 1/2 cup chopped red onion, 1/4 cup pitted/chopped olives, 1/4 cup chopped parsley, 1/4 cup chopped fresh mint, juice of 2 limes, and 2 tablespoons crumbled feta cheese
Instructions: Toss all ingredients (except cheese) and refrigerate. Sprinkle with cheese before serving.
II. Berries: Blackberries
Claim to Fame: Just 1 cup of blackberries has almost 8 grams of fiber - that's like eating two bowls of oatmeal!
Blackberry Crème Brulee
Ingredients: 3 cups blackberries, 1.5 cups plain lowfat Greek yogurt and 3 tablespoons organic cane sugar
Instructions: Put 1/2 cup berries into separate ramekins. Top each with 1/4 cup yogurt and sprinkle with 1/2 tablespoon sugar. Immediately use culinary torch to burn sugar until golden, about 4 minutes per ramekin. Put in fridge for at least 15 minutes to harden sugar and chill yogurt.
Blackberry Vinaigrette
Ingredients: 1 cup blackberries, 4 tablespoons water, 2 tablespoons olive oil, 2 tablespoons balsamic vinegar, 1/2 tablespoon honey, salt and pepper to taste
Instructions: In blender, puree all ingredients until smooth.
III. Stone Fruit: Peaches
Claim to Fame: One medium peach is a good source of vitamin C which is an important antioxidant vitamin to heal cuts, keep gums healthy, boost immune system and keep blood vessels strong so you don't bruise easily.
Grilled Peaches with Crème
Ingredients: peaches, high heat cooking spray, plain lowfat Greek yogurt and honey
Instructions: Cut peaches in half and remove the pit. Mist with cooking spray and grill flesh side down until grill marks appear, about 3 minutes. Turn and grill on other side about 3 more minutes until tender. Serve with dollop of yogurt and drizzle of honey. Optional: Serve with reduced fat ice cream or frozen yogurt instead of yogurt and honey.
Fresh Peach Salsa
Ingredients: 3 ripe seeded/chopped peaches, 2 tablespoons chopped red onion, 1 small seeded/chopped jalapeno pepper, juice of 1 lime, 1/4 cup chopped fresh cilantro and salt to taste
Instructions: Toss all ingredients.
Check out my website at www.dawnjacksonblatner.com to learn more about eating right.
