Fruit With Every Meal

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss

peaches

Fruit With Every Meal

Nearly every culture throughout history has celebrated local fruits and enjoyed these precious plants all year by preserving them, from dried mangoes in India to applesauce in Eastern Europe.

In order to get the maximal health benefits of eating fruit, have a goal of 3-4 servings per day – whether from fresh, canned, frozen, or dried (without added sugar).

Choose whole pieces of fruit, not fruit juice, which has been condensed into a beverage low in fiber, high in glycemic index, and dense in natural sugars that can produce rapid rises of glucose in your bloodstream.

Include a serving of fruit at each meal and as a snack to power up on these vital – and delicious – plants.

Recipe of the Day:  Peach and Cranberry Crumble

Active Preparation Time:  12 minutes

Total Preparation Time:  52 minutes

This can be your go-to fruit-based dessert.

It takes just minutes to whip up this peach-cranberry crumble, yet your kitchen will smell wonderful as the baked cinnamon aroma fills it with sweet warmth.

Plus, you’ll get another serving of disease-fighting fruit in your day.

During the winter, you can use canned peaches as a substitute for fresh.

Makes 6 servings (2 peach halves each)

6 ripe fresh peaches, halved, or two 15.25-ounce jars no-sugar-added peach halves in juice, drained, juice reserved (see Notes)

1/2 cup dried cranberries

1/2 cup juice (reserved from canned peaches, or 100% peach or apple juice)

1/2 cup white whole wheat flour

3/4 cup uncooked old-fashioned oats

1/2 teaspoon cinnamon

1/4 teaspoon allspice

1/4 teaspoon nutmeg

1-1/2 tablespoons light brown sugar or coconut palm sugar

1/4 cup chopped walnuts

3 tablespoons soft dairy-free margarine

*Use as many organic ingredients as possible.

1.  Preheat the oven to 375°F.

2.  Place the peaches (hollow side facing down) on the bottom of a 9×13″ baking dish.

3.  Sprinkle with the dried cranberries.

4.  Pour the juice over the fruit.

5.  In a medium bowl, stir the flour, oats, cinnamon, allspice, nutmeg, brown sugar, and walnuts together.  Cut in the margarine to form a crumbly mixture.

6.  Sprinkle the oat mixture evenly over the top of the fruit.

7.  Place the dish in the oven and bake for about 40 minutes, until the fruit is tender and the top is golden.

8.  Serve warm.

Notes:  If you use canned peaches, cut down the baking time by 10 minutes.

This is excellent served with plant-based vanilla ice cream.

Variations:  Substitute fresh apples or pears for the peaches.  To make this gluten-free, substitute an all-purpose gluten-free flour blend (such as Bob’s Red Mill or King Arthur Flour) for the whole wheat flour and check that all other ingredients, especially the oats, are gluten-free.

Per serving:  266 calories, 10 g total fat (2 g saturated), 68 mg sodium, 42 g total carbohydrates (24 g sugar), 5 g fiber, 4 g protein.

If you have any questions, send us an email!

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

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Dick and Lenay

email: lenay@dickandlenay.com

from Plant-Powered For Life by Sharon Palmer, RDN

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.

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