Nutritious and Delicious Cooking With Fruit Nutritious and Delicious

Fruit for Good Health The 2005 Dietary Guidelines for Americans recommend eating at least 2 cups of fruit each day.

What Fruits Do You Like? Blueberries Pears Strawberries Apples Watermelon Plums Grapes Grapefruit Bananas Cherries Peaches Lemons Rhubarb Apricots Oranges Limes Cantaloupe Kiwi

What Flavors Do You Like? Honey Nutmeg Cinnamon Chocolate Allspice Lemon Vanilla Mint Ginger

Know Your Taste Buds Which flavors do you crave? Think quality, not quantity Cook and eat mindfully Try new spices and flavorings fresh ginger apple cider lemon mint cloves

Satisfy Your Sweet Tooth Fruit based desserts with reduced amounts of sugar or honey Try fresh fruit for a snack or dessert Eat smaller servings of ice cream topped with fresh fruit If you have a sweet, move your feet, so your zippers will continue to meet! pumpkin pie sweet potato pie zucchini muffins carrot cake

Survey While You Shop New ideas are in the grocery aisles seasonal produce featured fruits frozen convenience foods canned convenience foods special jams and jellies new fruit juice combinations

Find New Fruits Try new fruits, like the pomegranate shown here. You can buy just one piece to try and see if you like it. Share your new find with others.

Keep the Creative Juices Flowing A fresh way to enjoy fruit is to prepare it on the grill. Fruits can also be prepared in the microwave. Frozen fruit works well in smoothies. Purchase frozen and canned fruits on sale to have on hand as a healthy ingredient.

A lovely bowl or basket on a countertop makes fruit readily available. Yogurt, ice cream, and cereal go well with fresh, bite-sized pieces of fruit. Dig out your old fondue pot or find a new one. Strawberries, pineapple chunks, and banana slices are good choices to dip in chocolate or vanilla sauce.

Janet Tietyen Mullins, Ph.D., R.D., L.D. Mention or display of a trademark, propriety product, or firm in text or graphics does not constitute an endorsement and does not imply approval to the exclusion of other suitable products or firms. Stock images by 123rf.com Janet Tietyen Mullins, Ph.D., R.D., L.D. Extension Specialist for Food and Nutrition, Professor Department of Dietetics and Human Nutrition School of Human Environmental Sciences May 2008, October 2016 Copyright ©2012 for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice. Educational programs of Kentucky Cooperative Extension serve all people regardless of economic or social status and will not discriminate on the basis of race, color, ethnic origin, national origin, creed, religion, political belief, sex, sexual orientation, gender identity, gender expression, pregnancy, marital status, genetic information, age, veteran status, or physical or mental disability.