Healthy Diet - 13

Healthy Diet for November 15 – Cook Savvy – Sweet Story

Have a sweet tooth? Try satisfying it with more nutrient-rich fruit and fewer foods with added sugars. Sweeten your day as you cook.

  • Enhance fruit’s sweetness with heat. Stuff a cored apple with cinnamon, dried berries, and nuts; bake at 350°F until slightly softened. Poach pears in fruit juice; top with toasted nuts.
  • Choose unsweetened cereal. Sweeten with fruit.
  • Top pancakes, French toast, and waffles with fruit purée. Swirl fresh, frozen, or canned fruit in a blender; thin with juice. Use fruit purée as a glaze for meat, poultry, or fish, too.
  • Toss fruit in garden salads: dried cranberries, blueberries, or cherries, or cut-up fresh fruit.
  • Add a sweet perception. Some ingredients bring out sweetness: vanilla, peppermint, other extracts. So do “sweet” spices and herbs: cardamom, cinnamon, coriander, ginger, lavender, mace, nutmeg, mint.
  • Opt for canned fruit in natural juices. Look for canned fruit, flavored with “sweet” spices, too.
  • Cook with quick-frozen fruit, no added sugars.
  • Buy unflavored yogurt. Sweeten with chopped fruit, berries, fruit purée.
  • Add sweet garnishes: berries or diced fruit on sweet potatoes, pumpkin soup, broiled seafood.


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