Make Fruit Front and Center

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

parfaits

Make Fruit Front and Center

Instead of using refined sugar for sweetness, use this as one of your guidelines.

Develop an appreciation for the naturally sweet flavor of fresh fruit, and you’ll get ample rewards.

A wide variety of fruits can satisfy your sweet tooth and provide vitamins, antioxidants, and fiber.

It’s important to use perfectly ripe fruits when they’re the star of your dish, but it can be hard to know when a piece of fruit is ready; some fruits continue to ripen after picking, and some don’t.

Climacteric fruits are often picked well before they ripen so they travel better, but they’ll continue to ripen after you’ve brought them home.

Nonclimacteric fruits won’t ripen once picked; what you see at the market is what you get.

You can speed the ripening of climacteric fruits by taking them out of the refrigerator; cool air slows the ripening process.

If you’re in a real hurry, you can place the unripe fruits loosely in a paper bag; the gases they emit while ripening will be trapped and speed the process further.

Just a little gas goes a long way, though, so be sure to punch a couple of holes in the bag to let some of it escape – and check the progress every 12 hours or so to make sure you don’t end up with overripe or spoiled fruit.

Nonclimacteric fruits include:

*Cherries

*Citrus fruits

*Cucumbers

*Grapes

*Pineapples

*Pomegranates

*Soft berries (blackberries, raspberries, etc.)

*Watermelon

Climacteric fruits include:

*Apples

*Apricots

*Avocados

*Bananas

*Blueberries

*Figs

*Honeydew and cantaloupe melons

*Kiwifruit

*Mangoes

*Peaches and nectarines

*Pears

*Plums

*Tomatoes

Recipe of the Day:  Banana Yogurt Parfaits

The banana yogurt is fabulous by itself, or as the base for a gorgeous fruit plate of kiwi, melon, and berries.

Here it’s simply layered with fresh berries and crunchy granola.

Makes 2 servings

1 cup fat-free plain Greek yogurt

1 very ripe medium banana, diced

1/2 teaspoon vanilla extract

1/2 cup fresh berries (any combination of blueberries, raspberries, sliced strawberries, etc.)

1/2 cup low-fat granola

1 tablespoon finely shredded fresh mint, for garnish

*Use as many organic ingredients as possible.

Place the yogurt, banana, and vanilla extract in a food processor and combine until pureed.

Spoon about 5 tablespoons of the banana yogurt into each of 2 parfait glasses or dessert bowls.

Top each with 2 tablespoons of berries and 2 tablespoons of granola.

Repeat the layers of yogurt, berries, and granola.

Top the parfaits with fresh mint.

Serve immediately.

Per serving:  160 calories, <1 g total fat (0 g saturated), 0 mg cholesterol, 55 mg sodium, 29 g total carbohydrates (16 g sugars), 6 g fiber, 14 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 Flavor First by Cheryl Forberg, RD

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


 

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