FRUIT! It’s like nature’s candy, isn’t it? So sweet and delicious and yet so good for you! Fruit is jam-packed with fiber, antioxidants, phytochemicals and other amazing nutrients to keep your body healthy. Try to incorporate fruit – preferably fresh or unsweetened, frozen fruit, and NO FRUIT JUICES – every day. Men should aim for 2 cups daily, and women should aim for 1.5 cups. The more colourful, the better. Did you know?
- The potassium in fruit can cut your risk of heart disease and stroke, as well as reduce the risk of kidney stones and bone loss as you get older.
- Many fruits also contain folic acid, which helps form red blood cells. This is super important for women who plan to get pregnant (or who are pregnant!) to help prevent birth defects.
- Eating fruit also can lower your risk of developing Type 2 diabetes.
- More and more research is also pointing to the health-promoting benefits of phytochemicals in fruits.
- The fibre in fruit helps to sustain the healthy bacteria living in our gut!
Want to consume more fruit? Try putting fruit into your green smoothies for added sweetness, or snack on some frozen grapes, cherries or mango to satisfy ice cream cravings! Here’s a fun recipe to try with the kids to help satisfy an ice-cream or popsicle cravings. It can be used for a fun breakfast, or a healthy snack full of protein, fibre, omega-3’s, fat and carbohydrates. (see below)
Chia Seed Breakfast Popsicles
8 ingredients · 5 hours · 6 servings
Ingredients:
- 1 cup Plain Greek Yogurt
- ½ cup Unsweetened Almond Milk
- 2 tbsp Raw Honey/ Maple syrup
- 1 tbsp Chia Seeds
- 1/3 cup Strawberries (sliced into small pieces)
- 1 Peach (sliced into small pieces)
- 1/3 cup Pineapple (sliced into small pieces)
- ½ cup Granola
Directions
- In a medium sized mixing bowl, combine the yogurt, almond milk, honey, and chia seeds. Mix well.
- Fill popsicle moulds about 1/4 of the way with the yogurt mixture then drop in the fruit. Spoon more of the yogurt mixture in to cover the fruit. To burst any air-pockets in your popsicles, press down on the mixture with a spoon.
- Sprinkle the granola into the moulds to cover the yogurt and fruit, and press down with a spoon so that it gets incorporated with the yogurt mixture.
- Freeze for at least 5 hours. When you’re ready to eat, leave on the counter for 10 minute before removing from moulds, so they will slide out effortlessly. Enjoy!
Want some more ideas of how to incorporate fruit (or vegetables) into your diet, or want some meal planning ideas? Sign up for a free 15-minute consultation to find out how working with a nutritionist can help you. In health and wellness, Tamara Holistic Nutritionist
