Bananas
Why they’re good for you: While this tropical fruit is an American favorite, bananas are actually classified as an herb, and the correct name of a “bunch” of bananas is a “hand.” Technicalities aside, bananas are an excellent source of cardioprotective potassium. They’re an effective prebiotic, enhancing the body’s ability to absorb calcium, and they increase dopamine, norepinephrine and serotonin – brain chemicals that counter depression.
Serving size: one medium banana
Nutrition per serving:
Calories: 105
Fat: 0.4 g
Cholesterol: 0 mg
Sodium: 1 mg
Carbohydrates: 27 g
Dietary fiber: 3 g
Sugars: 14 g
Protein: 1.3 g
Recipe from Cooking Light: Citrusy Banana-Oat Smoothie
Ingredients
2/3 cup fresh orange juice
1/2 cup prepared quick-cooking oats
1/2 cup plain
2% reduced-fat Greek yogurt
1 tablespoon flaxseed meal
1 tablespoon honey
1/2 teaspoon grated orange rind
1 large banana, sliced and frozen
1 cup ice cubes
Preparation
Combine first 7 ingredients in a blender; pulse to combine. Add ice; process until smooth.
Raspberries
Why they’re good for you: Raspberries come in gold, black and purple varieties, but red are the most common. Research suggests eating raspberries may help prevent illness by inhibiting abnormal division of cells, and promoting normal healthy cell death. Raspberries are also a rich source of the flavonoids quercetin and gallic acid, which have been shown to boost heart health and prevent obesity and age-related decline.
Serving size: one cup of raspberries
Nutrition per serving:
Calories: 64
Fat: 0.8 g
Cholesterol: 0 mg
Sodium: 1 mg
Carbohydrates: 14.7 g
Dietary fiber: 8 g
Sugars: 5.4 g
Protein: 1.5 g
Recipe from Cooking Light: Raspberry and Blue Cheese Salad
Ingredients
1 1/2 tablespoons olive oil
1 1/2 teaspoons red wine vinegar
1/4 teaspoon Dijon mustard
1/8 teaspoon salt
1/8 teaspoon pepper
5 cups mixed baby greens
1/2 cup raspberries
1/4 cup chopped toasted pecans
1 ounce blue cheese
Preparation
Combine olive oil, vinegar, Dijon mustard, salt, and pepper. Add mixed baby greens; toss. Top with raspberries, pecans, and blue cheese.
Oranges
Why they’re good for you: Oranges are one of the most potent vitamin C sources and are essential for disarming free-radicals, protecting cells, and sustaining a healthy immune system. Oranges contain a powerful flavonoid molecule called herperidin found in the white pith and peel. In animal studies, herperidin has been shown to lower cholesterol and high blood pressure. So don’t peel all the pith from your orange. Consider adding zest from the skin into your oatmeal for a dose of flavor and health.
Serving size: one large orange
Nutrition per serving:
Calories: 86
Fat: 0.2 g
Cholesterol: 0 mg
Sodium: 0 mg
Carbohydrates: 21.6 g
Dietary fiber: 4.4 g
Sugars: 17.2 g
Protein: 1.7 g
Recipe from Cooking Light: Avocado and Orange Salad
Ingredients
1 tablespoon minced garlic
1 teaspoon olive oil
1/2 teaspoon black pepper
1/4 teaspoon kosher salt
1 orange
1/2 cup halved grape tomatoes
1/4 cup thinly sliced red onion
1 cup sliced avocado
Preparation
Combine garlic, olive oil, black pepper, and kosher salt in a medium bowl. Peel and section orange; squeeze membranes to extract juice into bowl. Stir garlic mixture with a whisk. Add orange sections, grape tomatoes, onion, and avocado to garlic mixture; toss gently.
Kiwi
Why they’re good for you: Ounce for ounce, this fuzzy fruit—technically a berry—has more vitamin C than an orange. It also contains vitamin E and an array of polyphenols, offering a high amount of antioxidant protection. Fiber, potassium, magnesium and zinc—partly responsible for healthy hair, skin and nails—are also wrapped up in this nutritious fruit.
Serving size: one kiwi
Nutrition per serving:
Calories: 42
Fat: 0.4 g
Cholesterol: 0 mg
Sodium: 2 mg
Carbohydrates: 10 g
Dietary fiber: 2 g
Sugars: 6 g
Protein: 0.8 g
Recipe from Cooking Light: Shrimp and Kiwi Salad
Ingredients
1 tablespoon olive oil, divided
12 peeled and deveined large shrimp (about 3/4 pound)
1 tablespoon chopped green onions
1 tablespoon chopped fresh cilantro
1 tablespoon rice vinegar
1 tablespoon fresh lime juice
1 teaspoon grated lime rind
1/8 teaspoon salt
1/8 teaspoon crushed red pepper
1/8 teaspoon black pepper
2 cups torn red leaf lettuce leaves
1 cup cubed peeled kiwifruit (about 3 kiwifruit)
Preparation
Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add shrimp; sauté 4 minutes or until done. Remove from heat.
Combine 2 teaspoons oil, onions, and next 7 ingredients (onions through black pepper) in a bowl. Add shrimp; toss to coat. Spoon mixture over lettuce; top with kiwi.
Pomegranates
Why they’re good for you: Pomegranates tend to have more vitamin C and potassium and fewer calories than other fruits. A serving provides nearly 50% of a day’s worth of vitamin C and powerful polyphenols, which may help reduce cancer risk.
Serving size: one cup of pomegranate seeds
Nutrition per serving:
Calories: 144
Fat: 2 g
Cholesterol: 0 mg
Sodium: 5 mg
Carbohydrates: g
Dietary fiber: 7 g
Sugars: 23.8 g
Protein: 3 g
Recipe from Cooking Light: Pomegranate and Pear Jam
Ingredients
2 cups sugar
2 cups chopped, peeled Seckel (or other) pear
2/3 cup strained fresh pomegranate juice (about 2 pomegranates)
1/4 cup rose wine
1/4 cup pomegranate seeds
1/2 teaspoon butter
2 tablespoons fruit pectin for less- or no-sugar recipes (such as Sure-Jell in pink box)
1 tablespoon grated lemon rind
1 teaspoon minced fresh rosemary
Preparation
Combine sugar, pear, pomegranate juice, and wine in a large saucepan over medium heat; stir until sugar melts. Bring to a simmer; simmer 25 minutes or until pear is tender. Remove from heat; mash with a potato masher. Add pomegranate seeds and butter; bring to a boil. Stir in fruit pectin. Return mixture to a boil; cook 1 minute, stirring constantly. Remove from heat; stir in lemon rind and rosemary. Cool to room temperature. Cover and chill overnight.
No comments:
Post a Comment