You’ve heard it since you were little, Collegiates, and its still true: daily intake of fruit is important for a healthy lifestyle. Researchers suggest eating 2-3 serving a day, and with a wide selection of fruits available in the spring, this should be an easy task. Look for these colorful fruits at your local grocery store or at the dining commons. If you’re feeling really creative, try putting together some recipes.
Grapefruit
This refreshing fruit is low in calories (only 42 calories per 100g) and rich in fiber. For you fitness lovers, this fruit also helps regulate fat metabolism. Those who ate half a grapefruit with every meal lost an average of 3.6 pounds! Enjoy by cutting it into orange-like slices with sprinkles of sugar to add more flavor.
Recipe to try:
Grapefruit endive salad:
- Cut up 4 large grapefruits into chunks and toss it will ½ cup of chopped small Endive heads.
- Pour one tablespoon of champagne vinegar and ¼ cups of Gorgonzola cheese crumbles (or any cheese) to top.
Watermelon
Delicious and thirst quenching, this antioxidant-filled fruit also provides enough water and electrolytes to replenish your body. The tropical food is only 30 calories for 100g, and has a great source of Vitamin-A, essential for vision and immunity. Eat this when you’re feeling under the weather and fight off your sickness before it arrives. Because it’s so refreshing, watermelon is perfect to munch on while sitting outside. Pack some into a container and take it with you to study when lounging on the grass!
Recipe to try:
Watermelonade:
- Get ½ large seedless watermelon and cut into chunks.
- Puree into a blender and strain through a mesh sleeve into a large bowl.
- Add ½ cups of sugar (or sugar substitute) and ¾ cups of lemon juice to the bowl and pour into a pitcher and serve.
Apples
That saying, “an apple a day keeps the doctor away” is no myth. Apples are one of the most popular fruits because of its long list of nutrients and, of course, it’s tastiness. They are 50 calories for every 100g with zero saturated fat or cholesterol, and high in fiber. Not to mention, it comes in many varieties. Red Delicious or a Granny Smith is the ideal to-go snack; grab one on your way to class! Apples are a perfect way to start the morning with the essentials to keep you focused, and just in time for finals.
Recipe to try:
Oven-baked cinnamon apples:
- Preheat the oven to 350 degrees Fahrenheit.
- Scoop the inside of 4 whole apples out leaving a deep well, but don’t cut all the way through.
- Next, place two tablespoons of brown sugar and one tablespoon of butter into each apple.
- Then, place the apples in a baking dish and dust two tablespoons of ground cinnamon on top.
- Bake your apples for 15 minutes or until they are tender and serve.
Kiwi
Surprisingly, kiwis are packed with soluble fiber and omega-3. This fruit is unique in that it manages to taste sweet and tart at the same time. Believe it or not, the skin is actually edible as well (like the skin on a peach). Nevertheless, kiwis are especially satisfying when cut into slices on top of cereal or mixed in with a salad. Take a different approach and nibble on dried kiwi. It tastes exactly like fruit leather and is just as addicting!
Recipe to try:
Kiwi-Lemon Popsicle
- Peel and dice 4 kiwis.
- Take one cup of lemonade and mix with the kiwi and one tablespoon of white sugar (or sugar substitute) – this part is optional, and place them into a blender.
- Mix the ingredients well. Pour the blend into popsicle molds and freeze for at least three hours before eating.
Mangos
This tropical fruit is enjoyable with almost anything. Researchers found mangos protect against some cancers, thus calling it a “super fruit”. Mix with plain or even Greek yogurt for a healthy breakfast. Have some free time? Mix mangos with your favorite fruit and pack it for a picnic.
Recipe to try:
Mango smoothies
- Blend 16 oz of frozen mangos with one small frozen banana, three tablespoons honey and 1½ cups of orange juice together on low speed.
- Pour into a tall glass
Apricots
At just 50 calories per 100g, apricots are perfect for a mid-day snack. Packed with fiber, antioxidants, vitamins, and minerals, these essentials will be sure to keep you full and focused during the busy weeks of April. If you’re looking for a sweet treat, you won’t regret reaching for a handful of dried apricots. Dried fruit is a simple snack to nosh on while doing some homework or to have around when friends come over.
Recipe to try:
Apricot Jam
- Combine eight cups of diced apricots with ¼ cup of lemon juice and six cups of sugar (or sugar substitute) into a large stockpot.
- Boil these ingredients over medium-high head and stir until sugar dissolves.
- Once it reaches a rolling boil, continue to boil for another 30 minutes while stirring to prevent anything from sticking.
- Remove from the head and place into jars. Make sure to leave ¼ of headspace.
- Process in boiling water canner for 10 minutes and use on breads and biscuits!
Sources:
http://www.medicalnewstoday.com/
http://www.nutrition-and-you.com/
http://tastykitchen.com/
http://www.food.com