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Home » Bisnis Online » Defining the ‘simple fruit salad’: a chameleon of a course on your menu, first, last or in-between
June 15th, 2017 Cat: Bisnis Online

Most people today are aware of the necessity of a healthy, well balanced diet. Lacking adequate nutrition and healthful menu choices, we’re not likely to enjoy good health. A poor diet also has a cumulative effect – as the years pass, we are subject to a variety of health conditions which can develop purely out of poor dietary habits. If you’ve got kids in your household, you’re duty bound, as responsible adults, to set a good example in your food choices.

So, what are the components of a healthy diet? Protein, in the form of meats, legumes or soy products form the backbone. We also need prolific amounts of fruits and veggies. Whole grains? Yes. A healthy diet requires dairy products and the avoidance of too much fat, particularly the trans fats, saturated fats and partially hydrogenated oils.

Here, we focus on the most commonly neglected component. Where do most of us fall short? You guessed it. Fruits and veggies. Produce is expensive and most of us are put off when told we need 5-9 servings a day in order to be adequately nourished. Check stand shock, you know. Most home cooks pencil in a veggie as a side for dinner and leave it at that. A dinner salad, steamed veggie or a baked potato fills in that slot. These are healthy foods, but you’re not going to get your quota of nutrients, fiber and antioxidants with a side dish here and there. Let’s see what we might add to our menus, inexpensively and simply, to nudge our nutrient quota in a positive way – and – give our taste buds a thrill along the way.

A simple fruit salad fits in to any menu, at breakfast, lunch or dinner. A half cup serving of fruit next to a bowl of whole grain cereal and a cup of milk makes a quick and nutritious meal to start the day.

The quintessential simple fruit salad requires just a single fruit. How you choose to garnish or embellish that fruit is up to you. A couple of 15-ounce cans of mandarin oranges yields enough to make a dessert for four people and costs less than $2! A spoonful of non-dairy whipped topping, per serving, makes this dish even more inviting. Of course, two or three fresh fruits can be combined, such as a sliced banana, orange sections and berries for a colorful fruit with lots of kid appeal.

Most fruits contain lots of fiber, making the simple fruit salad a dieter’s friend. You get a satisfying, filling snack that’s low in calories, a quick mid-day energy boost and another serving (or two) of that healthy produce.

If you have a health condition characterized by inflammation, such as arthritis or Carpal Tunnel syndrome, you’d do well to make a simple fruit salad of berries. Fresh is best, but berries are available year ’round in the freezer section of the supermarket. Raspberries, Marion berries, strawberries and blueberries are all anti-inflammatory, high in antioxidants and good sources of fiber. Bing cherries, fresh or canned, are recommended for reducing inflammation in the joints. These make a quick and easy simple fruit salad. Use a cup and a half of mixed berries and cherries, blended with a cup of low-fat yogurt, and you’ve got a delicious lunch! This entree sized fruit salad also satisfies three of your 5-9 servings for the day.

Other garnishes that turn a plain and simple fruit salad in to an elegant and chic menu item include the addition of fresh sprigs of mint, finely minced, a drizzle of the popular Torani(R) syrups, or a scoop of sherbet, ice cream or frozen yogurt. (A handful of miniature marshmallows never hurts.)

As a dessert, the simple fruit salad is the perfect ending to a hearty meal, providing just the right amount of sweetness.

It’s easy to see how many ways there are to incorporate a healthful and appealing dish of fruit into your menus. Make the simple fruit salad the star it deserves to be!

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