by Mali Farnsworth

Created on: December 20, 2011   Last Updated: December 22, 2011

Bursting with essential vitamins, minerals, and necessary fiber, fruit is a must for a healthy, well-balanced you.  One to two servings is the standard recommended daily allowance according to the USDA.  That’s only one to two cups of fruit for a healthier, happier, more energized today …and tomorrow!

So pump up that fruit consumption without the guilt or the boredom with these 7 easy menu options:

1) Buy berries!  Blackberries, raspberries, and strawberries are just a few examples of nature’s perfect “pills”.  Sold in handy pre-washed packs or in the frozen section of the grocery store, these little gems can be eaten alone or in bunches.  Stir them in oatmeal, pancakes, or muffin mix.  Toss them on dry cereal or in a salad.  Whip them to perfection in a delightful smoothie for breakfast on-the-go or good nutrition anytime.  Or just leave them frozen for a quick, cool snack!

2) Try dried fruit.  A world of flavor waits beyond the childhood raisins of school days.  Dehydrated apples, bananas, pineapple rings, nectarines or peaches are yours for the taking any time of year.  Dried fruit makes the perfect commuter snack for adults and children with even the busiest schedule.  

3) And let’s not forget dinner!  Yes, there’s fruit salad, but chutneys is where it’s at for an otherwise boring meat dish.  Coupled with sautéed chicken, roasted lamb or a shredded pork pita, this easily had and often overlooked fruit option combines a world of different fruits and spices to tempt any palate. 

4) Tacos anyone?  Try a sliced mango in your next fish taco to lend it that by-the-beach air that’s impossible to resist.  But why stop there?  Give diced figs or yummy dates a chance too. 

5) Why not a side dish?  Canned, dried or fresh, fruit is the perfect, easy pick-me-up for white rice, couscous, and even cottage cheese.  The festive colors coupled with the complex flavor of fruit will increase consumption and eliminate leftovers. 

6) Bring on dessert! While it is optimal to enjoy fruit raw, the way nature intends; a healthy dose of sliced peaches, ripe berries, or cut strawberries over ice cream still counts!  If time permits, try a homemade ice cream with the fruit stirred in – delicious! 

7) And just to keep it interesting - treat yourself!   If picking and choosing is your dilemma, let a mail order fancy fruit supplier do the work for you.  Monthly shipments of variegated dried and fresh fruit will make the entire family feel special.  And variety equals nutrition!

Now go easy on yourself…. and eat more fruit.

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