Winter Fruits and Recipes
Grapefruit Nutrition, and Oatmeal Bread Recipe
Let’s start with grapefruit! A citrus fruit, that holds vitamin A, beta-carotene, and lycopene. Vitamin A is an essential for your body. It’s an antioxidant that protects your cells from damaging radicals. Basically, it keeps you healthy! Beta-carotene is another antioxidant. Ironically enough, once your body gets a hold of this stuff it turns into Vitamin A. Beta-carotene is part of a natural chemical family called “carotenoids”. In observational studies, these chemicals have proven to prevent some nasty diseases. Lycopene, a powerful antioxidant and a cancer fighting agent. Also, another carotenoid.
Grapefruit is low in calories, with 42 calories per 100G. It is also a good source of fiber pectin.
Although grapefruit is delicious on it’s own, there are plenty of other things you can do with. From salads to smoothies, the choice is yours. For some oatmeal grapefruit quick bread, you’ll need these ingredients:
3 cups all-purpose flour 1/4 cup margarine, softened
1/2 teaspoon salt 1 2/3 cups rolled oats
4 teaspoons baking powder 1 egg
3/4 teaspoon baking soda 1 1/4 cups grapefruit juice
2/3 cup honey 1 cup chopped walnuts
Preheat oven to 350 degrees F
Mix flour, salt, baking powder and soda into large mixing bowl
In a medium bowl, mix honey together with butter or margarine until creamy. Add to flour mixture along with oats, egg, grapefruit juice and walnuts. Stir together until smooth, and pour into a lightly greased loaf pan.
Bake at 350 degrees for one hour
Kiwi Nutrition, and Kiwi Salad Recipe
I don’t know anyone who doesn’t like Kiwi! Also known as the Chinese gooseberry. The total fat in kiwi 0.9G, so you can eat this guilt free. With 15.9 grams of sugars, 25.9 grams of crabs, 5.3 grams of fiber, this is little guy is pretty awesome. Don’t worry, it’s also packed with vitamins and is good way to help get your daily water count in. One kiwi is about 60 calories, and gives you a day’s worth of vitamin C.
For a Banana-Kiwi Salad, You’ll need these ingredients (makes four servings)
2 tablespoons of limejuice 1 tablespoon of honey
1 tablespoon of canola oil ¼ teaspoon of salt
1 tablespoon of minced shallot A pinch of cayenne pepper, or to taste
2 tablespoons of rice vinegar 4 kiwis, peeled and diced
½ cup diced red pepper 2 bananas cut diagonally into ½ inch thick slices
2 tablespoons of thinly sliced fresh mint 2 tablespoons of chopped cashews, toasted
To toast nuts on a stovetop, toast in a small dry skillet on medium-high heat for 3-5 minutes, constantly stirring until fragrant or lightly browned.
Whisk lime juice, oil, shallot, vinegar, honey, salt, and cayenne in medium bowl. Add Kiwis, bananas, bell pepper and mint, toss to coat. Then sprinkle the toasted cashews on top to serve.
Passion Fruit, and Passion fruit/Mango Ice Cream Recipe!
Let’s move on to passion fruit. The bad thing about this fruit is that pretty much all the calories in it come from sugars. It holds 126 calories per serving. (Serving size: 247 grams.) The passion fruit has 34 grams of carbs, and 33 grams of sugar. The fruit is still good for getting your vitamins, and add to your daily water needs.
For a healthy sweet treat, you can easily make Mango-Passion fruit Gelato
1 cup of sugar
1 cup of water
3 cups of mango (chopped and peeled)
2 cups of passion fruit (nectar)
1 ½ cups of half and half
- Combine sugar and water in a medium saucepan, and bring to a boil, stirring until the sugar dissolves. Place sugar mixture and mango in a blender; process until smooth. Pour into a large bowl; cool completely. Stir in the nectar and half-and-half.
- Pour mango mixture into the freezer can of an ice-cream freezer; freeze according to manufacturer's instructions.
Pears, and the Pear and Bacon Sandwich!
Another easy to find winter fruit, are pears. A serving size of 148 grams as 86 calories. Just like the passion fruit, pears hold a ton of sugar. They have 23 grams of carbs, and 15 grams of sugar. Not much protein, with only one gram. They’re still a good source for vitamin C, along with vitamin A.
There a million things you can do with pears. I like to dice them up and mix them in low-fat yogurt. TO make yourself feel a little better about your daily bacon, you can have some pears with it! Try a pear and bacon grilled cheese.
2 tablespoons of unsalted butter
2 tablespoons of currant or fig jam
2 slices of sandwich bread
2 slices of cheddar cheese
2 slices of cooked bacon
¼ small pear, thinly sliced
Melt the butter in a small skillet over medium-low heat. Spread the jam on 1 slice of the bread and form a sandwich with the cheese, bacon, and pear.
Cook the sandwich, covered, until the bread is toasted and the cheese is melted, 2 to 3 minutes per side