Most fruits are high on the SMI scale and as a result will not contribute to weight gain. They also contain a wealth of vitamins and phytonutrients such as beta- carotene and vitamin C. But fruit has relatively high sugar content. Fructose, the natural sugar in fruit, can be absorbed very quickly. It's not as bad as white sugar, but it's still not good for you in large amounts.
As with processed sugars, it tends to cause a rise in triglycerides (storage fats) in our blood. High triglycerides are a co-risk factor with cholesterol for heart disease. Have a piece of raw fruit, such as an orange, apple, blueberries or other treat, either as a snack or for breakfast. It’s portable, so very convenient as a snack or a breakfast on the go. Use fruits as a dessert to satisfy your sweet tooth, but don't eat too much fruit.
Two to four servings is fine for most people. Fruit – easy access and easier preparation. Yet, research shows that, even though people who eat fruit regularly have reduced rates of all cancers, heart disease, and other illnesses, half of all Americans don’t eat fruit at all. Moderation is the key here.
Quick Apple Pie
½C Grape Nuts® cereal 4C Delicious apples (large) 2 tsp. Cinnamon 2 tsp. Corn starch 2 tsp. Lemon juice 1/3 C Frozen apple juice concentrate, thawed ½ tsp. Ground coriander ¼C Raisins Preheat the oven to 400o F.
Core the apples, slice thin, and sprinkle with lemon juice. Blend Grape Nuts®, pulsing until it's almost pulverized. Spread over the bottom of a covered casserole dish. Dissolve corn starch in 1/3 cup of apple juice and cook until thick. Mix apples, juice, and spices in a bowl. Spread the apple mixture over the cereal in the casserole dish. Sprinkle with additional cinnamon, if desired. Cover and bake for 45 minutes, or until apples are tender. Remove cover and return to oven to allow pie to brown for 10 to 15 minutes longer. Makes 6 portions. (1 portion = 127.5 calories, 0.4 grams fat, 5% protein, 93% carbohydrates, 3% fat)