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).
High triglycerides are a co-risk factor with cholesterol for heart disease.
A's Baked Apples
8 medium Apples 1C Apple juice 1 Tbsp. Cinnamon, ground 1/2 tsp. Nutmeg, ground 16 Apricots (dried)
Core apple and slice a small hole in top of apple with a vegetable peeler. Core out seeds, leaving the apple whole. Place apples in a baking dish. Add apple juice, cinnamon, ground nutmeg, and apricots to the baking dish. Spoon some of this liquid into the center of each apple. Cover with tinfoil and bake at 350o F. for 10 minutes. Remove dish from oven, uncover, and pour more liquid into the center of each apple. Cover again and cook for 20 minutes more. Remove dish again from oven, uncover, and add liquid to the center of apples. Cook uncovered for 5 minutes. Apples should be soft, but not mushy. Remove apples and put on platter or individual dishes. Remove apricots from sauce. Chop apricots and add to the center of the apples. Cook sauce until reduced to 1/2 cup. Pour reduced sauce over apples. If you wish, you may drizzle 1/2 teaspoon of honey over each apple. Sprinkle each apple with cinnamon and nutmeg or, as an option, with raisins. Serve warm or cold.
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)
To know more about fruits that are great for your diet, grab a copy of Dr. Shintani's "Peace Diet" book from www.Peacediet.org today!