Fruit Recipes: Healthy Living

Diets rich in fruits and vegetables are widely believed to lower the risk of many chronic diseases. One of the biggest examples is cancer. According to the World Cancer Research Fund, a plant-based diet is one of the best ways to prevent cancer. That's why they recommend eating plenty of fruit and vegetables.

For Best Results Get Fruit Recipes: Healthy Living Workbook

Cancer Prevention: How Fruits Help Lower Cancer Risk

Many factors can contribute to cancer incidence. But research shows that a diet high in fruits and vegetables promotes an overall reduced risk. Eating fruits has also been shown to help reduce breast cancer risk.

The European Prospective Investigation into Cancer and Nutrition (EPIC) conducted a large study. They found that eating more fruits and vegetables was associated with lower colorectal cancer risk.

Studies have also shown that eating fruits help reduce cancer risk, more so:

  • Lung cancer
  • Breast cancer
  • Prostate cancer

Here are our favorite healthy fruit recipes to help you stay healthy:

1. Fruit Smoothies

Fruit smoothies are an easy and delicious way to consume fruits.

Mixed Berry Smoothie With Canned And Dried Fruit

To make a generic smoothie, blend the following:

  • Mixed berries
  • Canned fruit
  • Dried fruit
  • Ice
  • Water

You can add some honey or maple syrup for sweetness without needing added sugar.

Mango Piña Colada

You can go for a Mango Piña Colada Smoothie using:

  • Coconut milk
  • Yogurt
  • Frozen fruit

Tropical Energizer

For an energizing drink, try blending these:

  • Kiwi
  • Banana
  • Strawberries
  • Blueberries
  • Yogurt
  • Pineapple juice

2. Fall Chopped Salad (With Spinach, Butternut Squash, Apples, And Cheddar)

This is the perfect way to enjoy the delicious produce available during this season. Combining sweet apples, crunchy butternut squash, and creamy cheddar cheese is sure to tantalize your taste buds.

This salad can be served as a side dish or as a main course. You can also add protein to make it a complete meal. You won't be disappointed!

3. Strawberry Corn Salsa

This easy and delicious salsa recipe combines:

  • The sweetness of fresh strawberries
  • Grape tomatoes
  • Corn, green onions, and cilantro

To make the dressing, whisk these:

  • Olive oil
  • Raspberry vinegar
  • Lime juice
  • Salt

Drizzle the dressing over the strawberry mixture and toss to coat. Refrigerate for one hour to allow the flavors to meld. Then, serve with chips for a tasty and refreshing snack or appetizer.

The sweetness of the strawberries combined with the zesty lime sauce creates a unique flavor. If you're looking for something even healthier, add orange juice to your salsa for an extra boost!

4. Chocolate-Covered Fruit

Chocolate-covered fruit is the perfect way to add a decadent twist to healthy fruit recipes. This delicious treat can be made with any type of fruit.

  1. Melt a 4 oz. bar of dark chocolate in a saucepan over low heat, stirring until smooth.
  2. Allow the mixture to cool slightly before dipping the fruit.
  3. Once dipped, place the chocolate-covered fruit on wax paper and let it cool in the fridge until set.

You can also try creative mixes like papaya and mango dipped in dark chocolate.

5. Healthy Heart Fruit Salad Recipe

This dish will let you enjoy fresh fruits while keeping your heart healthy. Combine juicy and sweet fruits, such as:

  • Strawberries
  • Mandarin oranges
  • Blueberries
  • Pineapple
  • Green grapes

Accentuate the taste by adding 2 tablespoons of lemon juice and low-fat plain yogurt. Not only is this dish tasty, but it's also nutritious.

6. Apple And Avocado Salad

  1. Place sliced avocados and apples in a bowl.

  2. In a small bowl, whisk together mustard, olive oil, lemon juice, salt, and pepper until thickened.

  3. Pour the dressing over the salad and sprinkle with chopped parsley and toasted almonds.

  4. Mix well and serve immediately.

To Wrap Up

Being healthy should not be a chore. Remember that the choices you make will affect your health.

A diet rich in plants, like fruits and vegetables, can lower your risk of developing certain cancers. So, don't hesitate to add fruits to your diet! You can do this with delicious recipes such as smoothies, salads, and chocolate-covered fruit.

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For Best Results Get Fruit Recipes: Healthy Living Workbook