FRUITS : 10 ways to eat Fruits,how to make fruit salad
Early hunter-gatherers foraged for wild fruits and berries,but as societies developed, human learned to cultivate fruit-bearing bushes and trees. They also developed methods to dry many fruits.
Excellent sources of vitamin C, Betacarotene and potassium contain various polyphenols,which may protect against Cancer and other diseases.
Fruits are rich in Antioxidants. A source of natural sugars that provide quick energy. A large study found that men & women who ate 5 to 6 serving of fruits everyday had a lower risk of ischemic stroke,the most common type of stroke reserchers believe that especially vitamin C and A in most fruits protect against other diseases.
DID YOU KNOW?
Eating pears and Apples may help shed weight. One study suggested that pears and apples to in your daily diet help you lose weight faster.
Fruit trees are for particularly vulneravle to a variety of worms,flies insects,pesticide sprays to keep them in check.Many people worry that residues of these pesticides pose a substantial health risk.
Fruits should be washed well before eating, and some should be peeled.Citrus fruits are often coated with fungicides and other pesticides to prevent mold growth and fruit fly infestation.Wash the fruit this is also good precaution of to follow before squeezing in juice from citrus fruits.
10 WAYS TO EAT MORE FRUIT
1. At breakfast top your cereal with sliced bananas,kiwifruits,fresh berries, or dried fruit such as raisins or apricots and drink a small glass of juice. Try something new like dried cranberries or sliced mango.
2.Fill a cantaloupe or other melon with low fat cottage cheese.
3.Carry single-serving cans of unsweetened fruit for snacks at work.
4.Pack your briefcase,backpack or glove compartment with easy-to-carry fruit such asapples,pears,bananas,clementines,or dried fruit.
5.Make a smoothie with yogurt,milk,or soy beverage mixed with a variety of fresh or frozen berries.
6.Mix a bowl of low-fat yogurt with fruit.
7.Add 1cup (250 ml) fresh or frozen berries to pancake batter. Top pancakes with applesauce or rhubarb compote instead of syrup.
8.In restaurants,order fruit as a starter or dessert.
9.Don’t throw out overripe bananas.Peel and freeze them and use them later for banana bread or muffins.
10.Add fruit such as apples,pears,and mandarin orange sections to green salads.
1/2teaspoons poppy seed
Honey-Poppy Seed Dressing
cup vegetable oil
tablespoons lemon juice
1 small bunch green grapes 1 medium orange
1 large unpeeled apple 1 medium pineapple
1In a tightly covered jar or container, shake the dressing ingredients.
2Cut the pineapple lengthwise into quarters. Cut off the rind and the core, removing any “eyes” or spots left from the rind. Cut the pineapple into about 1-inch chunks to make 4 cups.
3Peel the orange, using a paring knife. Cut along the membrane of both sides of one orange section. Remove that section, and continue with the rest of the orange.
4Wash the grapes, and cut in half.
5Cut the unpeeled apple into quarters, and remove the core and seeds. Cut each quarter into 1-inch pieces.
6Shake the dressing again to mix ingredients. In a large glass or plastic bowl, mix the fruits and the dressing. Cover; refrigerate until ready to serve. Store any remaining salad covered in the refrigerator.
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