How (and Why!) to Feast on Fruit

by Joanne Eglash

Most of us have foods that we know we should eat but would prefer to skip. For children, broccoli and Brussels sprouts traditionally top the list. As adults, the foods we avoid can run the gamut from apricots and anchovies to tangerines and trout. While it’s normal to dislike a few specific foods—I, for one, have refused to even consider eating a persimmon since biting into an unripe one when I was young—dumping all fruits means you’re missing out on something good.

Fruit: A Two-for-One Deal

Properly selected and prepared, fruit is one of nature’s jewels. The rainbow of varieties can satisfy every taste; from crunchy apples to tender blueberries, there is a type of fruit for every appetite. Additionally, most fruits can be bought in a number of different preparations. Whether they’re fresh, frozen, or canned, there are lots of ways to get them into your recipes and onto your plate.

In addition to being diverse and delicious, fruit kills two birds with one stone by offering an ever-expanding array of health benefits. They contain:

• Fabulous fiber, which fills you up with very few calories. In addition to benefiting weight watchers, fiber helps protect against some forms of cancer and heart disease.
• Phytochemicals, which may boost your immune system and help your overall health.
• Vitamins and minerals galore.

In addition, diets based on plants, such as fruits, are the healthiest, according to nutritionist Karen Fisher, who manages nutrition at both spas and hospitals. “There are a variety of health benefits to fruit,” agrees Wendy Bazilian, author of The SuperFoodsRx Diet.

Fruits’ natural sweetness can provide great energy to help you get through the day. And through fruits’ many colors, “Mother Nature has provided us with a cue to the health benefits,” says Bazilian. “For example, red fruits such as cherries (one of today's hottest super fruits), raspberries, and cranberries contain antioxidants called anthocyanins that have been linked to fighting inflammation and reducing the risk for certain chronic conditions, such as heart disease, diabetes, arthritis, and gout.”

In addition to what she terms “SuperNutrients,” diets rich in fruits are associated with better weight management.

That’s the Glory of, That’s the Story of…Fruit

Dare to explore beyond the standard half grapefruit or sliced banana at breakfast. Although they’re tasty and healthy options, these fruits are a small sampling of what’s available.

Karen Fisher suggests topping your breakfast cereal with more unusual options such as fresh berries, peach slices, raisins, dried cranberries, or even cherries. “Grate fresh apple into hot oatmeal, add fresh or frozen berries to plain yogurt, along with honey or agave nectar to sweeten it a little.” You can turn that yogurt, berry, and honey mixture into a smoothie for an additional serving of calcium. Smoothie makers might also try freezing fruits before blending them, or substituting milk in place of yogurt.

At lunch, consider a fresh fruit cup for dessert. Alternatively, Fisher suggests tossing “dried or fresh fruits, like mandarin oranges, mango, pears, apples, pineapples, or raspberries into salads.” Set aside that jar of jelly and replace it with mashed bananas, pureed berries, or slices of fresh or poached apples or pears.

When Snack Time Calls

Are you or your child on the run at snack time? Then keep it simple. Options such as an apple, a banana, or a small snack box of raisins can rest in your car’s glove compartment or your child’s locker until it’s time to nosh.

If you’ve got more time, treat yourself or a family member to cut-up fresh fruit. Try adding a little lemon juice or sugar to make the fruit flavors more pronounced.

If you’ve got kids who frown at fruit or long for less healthy snacks, Fisher suggests freezing grapes for a dolled-up change of pace. “Doing taste tests with green and red grapes or green and red apples is a fun way to get them to try different varieties,” she says. Another idea: “Make fun faces out of apple slices spread with peanut butter and topped with raisins.”

Bazilian suggests trail mix as a healthy and energizing snack designed to please both parents and kids. For a different twist, try placing a handful of dried cherries and walnuts into individual snack bags along with a few dark chocolate chips. Another favorite, a recipe of her mother's, is “banana dogs,” composed of whole grain hot dog buns spread with peanut butter and honey, then topped with a peeled banana.

Heat It Up

If you’re looking for a way to enjoy warm fruit, stay away from antiquated dishes like stewed prunes. Fisher suggests roasting stone fruits for a delicious way to warm up. Just cut peaches, apricots, cherries, or plums into slices, toss it with melted butter, vanilla extract, and a splash of lemon juice. Roast in a baking pan for 20 minutes at 350 degrees. (This recipe is also a great ice cream topping.)

Alternatively, slice fruits such as peaches, pears, or apples onto a flour tortilla. “Sprinkle with a little cinnamon sugar, then pop it into the oven until just warmed through. Remove from oven and roll the tortilla,” Fisher suggests.

Bazilian suggests folding fresh or frozen fruit into whole grain or multi-grain pancake batter, muffins, and other mixtures. You can also use fruit to add flavor to salsas, crumbles, and marinades while making them healthier.

It’s Always the Season for Fruit

Depending on where you live, you may notice that your local store or farmers’ market carries different fruits each season. For example, apples and pears typically appear in the autumn, while peaches, plums, and nectarines fill the produce section in the summer.

Oranges, grapefruit, melons, and berries each have their special season as well. Thanks to foreign production, you can probably find your favorites in the store almost any time of year, but it’s worth a little extra effort to seek out fruits that are in season. On the flip side of the coin, don’t be afraid to buy fruit from the freezer section. While the quality isn’t quite the same, strawberries and blueberries freeze well and are great to pop in your blender with yogurt for a quick and easy smoothie.