Hey, What’s Cookin’?
(This week I am taking the opportunity to feature a favorite recipe from the earlier days of m.e.l.t. While this recipe is not new to you, I hope you make it again and enjoy it as much as I have! JC)
As you all know, healthy eating frowns on refined sugars and carbohydrates. What it does NOT frown on is all fruit. Fruits are loaded with vitamins, minerals and fiber. Plus they just naturally taste good. If you are craving something sweet, a cup of fruit is a much better choice than any other dessert out there! Also, the time of day you eat fruit is important. Try to have your fruit between 11am and 6pm, if you can.
If you struggle with cravings in the evening, some Winter Fruit Salad—with a cup of unsweetened hot herbal tea—can go a long ways toward telling your taste buds, “Good Night!”
Yes, some fruits, like pineapple, are very high in sugar and should be eaten sparingly. But most fruits fall into the low GI category, despite their relatively high levels of sugar. That’s largely due to their high levels of fiber and fiber-like substances, such as pectin, which slow digestion and moderate their impact on blood glucose levels. Among fresh, low GI fruits, wild blueberries have one of the highest scores at a GI of 53 in some tests. Some plums reach that level as well, while others — paradoxically — score among the lowest, at a GI of 24. Bananas have an all-tests average GI of 48. Fruits in the low GI category include the following:
- Oranges (all varieties)
- Most grapes
- Kiwi fruit
This Winter Fruit Salad is an easy-peasy mix of of cut-up fruits with a little lemon & lime juice and some mint for an extra burst of tang and flavor. Feel free to substitute a favorite fruit or two, like blueberries or strawberries, into your creation!
Winter Fruit Salad
Based on various recipes found on Pinterest
- 2-3 tbs honey or agave nectar; to taste
- 3 tbs lime juice
- 3 tbs lemon juice
- 1 tbs fresh mint, chopped
- 1 tbs poppy seeds (optional)
- 1 large apple, washed well & cut into chunks
- 1 large pear, washed well & cut into chunks
- 3 kiwi fruit, peeled and sliced into rounds
- 4 clementines or mandarins, peeled and separated into segments
- 1/2 cup pomegranate seeds (arils)
- In a small glass bowl (not metal!) or a glass jar with a secure lid, mix honey or agave, lime & lemon juices, mint and poppy seeds. Taste and adjust the sweetener & juices if needed. Cover and chill until serving time.
- In a large glass (not metal!) bowl combine apple, pear, kiwi, clementines, and pomegranate seeds. Cover & chill in refrigerator until serving time.
- At serving time, drizzle dressing over chilled fruit. Toss well and serve.
Notes: If you would like to add banana, add it JUST at serving time, slicing it over each individual serving of fruit salad. Bananas get brown and mushy very quickly in a fruit salad, and negatively impact the flavor, texture, and appearance of the other fruits.
Photograph via Pinterest