Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids. Eating a diet high in fruits can reduce a person's risk of developing heart disease, cancer, inflammation, and diabetes.
Although eating fresh fruit is ideal, there are other ways to enjoy the wonderful flavors of fruit and still get the health-boosting benefits. Here are several recipes for delicious fruit dishes that will delight your palate. Enjoy!
Fruit Pizza1
- Make 1/2 recipe Vanilla Custard (below) and pour onto a baked pizza crust (see Cobbler Crust below)
- Chill to set up, and then arrange sliced strawberries, kiwi mandarin oranges, raspberries or peaches on top.
- Slice and serve.
Vanilla Custard2
- 2 cups almond or coconut milk
- 3 Tbs. honey
- 1/4 tsp. salt
- 1 tsp. vanilla
- 1 1/2 Tbs. cornstarch
- 1 1/2 Tbs. regular Clear Jel or 2 tsp. potato starch
Place all ingredients in blender and blend about 30 seconds. Pour into a saucepan and bring to a boil, stirring constantly as it thickens. Remove from heat.
Cobbler Crust3
- 1 tsp. dissolved in 2 Tbs. warm water
- 1/4 cup coconut milk
- 1/2 tsp. salt
- 1/3 cup plus 1 Tbs. whole wheat pastry flour
- 1/3 cup unbleached white flour plus a bit more for kneading
- Place dissolved yeast and coconut milk in a mixing bowl. Add the salt, and whole wheat flour. Stir to mix and then add the white flour, continuing to stir and then to knead with hands into a ball of dough that can be handled.
- Place dough on a floured surface and knead for 1 or 2 minutes, adding more flour as needed until you have a smooth ball.
- Roll out the ball onto a pizza pan.
Fresh Watermelon-Mango Salad4
1 Tbs. fresh lime juice
1 Tbs. agave nectar
2 cups watermelon, cubed
1 large mango, cubed
1 cup raspberries
1 banana sliced
In a small bowl, mix the lime juice and agave nectar until well combined. Pour over the fruit and gently toss to combine.
Fruit Soup5
- 3 cups pineapple juice
- 3 cups apple juice
- 1/2 cup granulated tapioca
- 1 (20 oz.) can pineapple, chunks or crushed
- 1 cup chopped dried fruit
- 2-3 sliced bananas
- 2 cups additional chopped fruit
Soak the tapioca and juice for 15 minutes. Lightly boil for 10 minutes, stirring until tapioca is clear. Add remaining ingredients. Chill. Any of the juices or fruits may be changed.
Berry Crisp6
- 1/3 cup honey
- 1/4 cup water or melted coconut oil
- 2 cups wheat free oats, quick or large flake
- 1/2 cup brown rice flour
- 1/2 cup chopped pecans
- 2 Tbs. cornstarch of 3 Tbs. brown rice flour
- 1 can frozen apple juice concentrate, thawed
- 1 tsp. lemon juice
- 3 cups sliced fresh (or frozen) strawberries
- 2 cups fresh (or frozen) blueberries
- 1 cup fresh (or frozen) blackberries
- Preheat oven to 350ºF.
- In a small bowl, combine honey and water (or coconut oil) until blended. Stir in the oats, flour and pecans until blended. Set aside for topping.
- In a glass measuring cup or small bowl, combine the cornstarch and 1/4 cup of the apple juice concentrate until smooth. A whisk works really well.
- In a saucepan, combine the lemon juice and remaining apple juice concentrate. Gradually whisk in the cornstarch mixture. Bring to a boil; cook and stir until thickened, about 3-5 minutes. Remove from heat, add berries and stir.
- Place berry mixture in a 9x13 glass baking dish that has been sprayed. Sprinkle with oat mixture. Make sure the topping is level and even.
- Bake, uncovered, in preheated oven for 25-30 minutes or until bubbly and top is golden brown.
Apple Crisp7
- 1 can apple juice concentrate
- 1 Tbs. lemon juice
- 1 tsp. cinnamon substitute (1/2 tsp. each cardamon and coriander)
- 1/4 cup rice flour mixed with 1/2 cup water
- 8 cups peeled, cored and sliced apples – Macintosh, Empire or Fuji apples work great
- 1/3 cup honey
- 1/4 cup water or melted coconut oil
- 2 cups wheat free oats, quick or large flake
- 1/2 cup brown rice flour
- 1/2 cup chopped walnuts
- Preheat oven to 350ºF. Combine apple juice concentrate, lemon juice and cinnamon substitute in a large pot. Combine first amount of rice flour and water together and add to apple juice mixture. Cook over medium high heat until thick, stirring constantly.
- Remove from heat and add apples. Stir to combine and pour in a sprayed 9x13 glass baking dish.
- In a small bowl, combine honey and water (or coconut oil) until blended. Stir in the oats, 1/2 cup rice flour and walnuts until blended. Sprinkle evenly over apples.
- Bake in preheated oven for 35-45 minutes or until topping is golden brown.
Sources:
- Neva & Jim Brackett, 7 Secrets Cookbook, Review and Herald Publishing Association, 2008, p. 86.
- Ibid., p. 97
- Ibid., p. 88
- Tami Bivens, R.D., From Plant to Plate, Life & Health Network, 2013, p. 173.
- JoAnn Rachor, Of These Ye May Freely Eat, Family Health Publications, L.L.C., 2005, p. 56.
- Stephanie Bergsma, Cooking for Life, Stephanie Bergsma, 2013, pg. 32-33.
- Ibid. p. 41
Photo by: Klara Fulinova