Eating a variety of fruit


One of the four food groups in a plant based whole foods diet is fruit (the others are vegetables, legumes and grains).  Fruit was the focus for our first meeting today with a new Food as Medicine group.


We spoke about the different phytonutrients in different fruits - from flavonoids, bioflavenoids, antioxidant activity, lycopene, carotenoids, anthocyanins etc and fiber, minerals, vitamins etc.   Then we cooked together to create a fruit based lunch. Here was the menu:

  • kiwi guacomole - adding two kiwi to one avocado gives a good boost in Vitamin C to the mix and also reduces the fat density
  • goldenberry chutney - this is a great tart chutney that you can use as a dip or spread or condiment.  Dried goldenberries are mixed with onion, jalapeno pepper, ginger etc to make a vibrant chutney
  • pear soup - made with sweet potatoes and pears, this is a great source of pectin fiber and carotenoids
  • rainbow salad with strawberry dressing - red lettuce with blueberries, cherries, blood oranges and the dressing of strawberries and vinegar
  • quinoa and goji berry salad - with spices of cinnamon, turmeric, cumin, cilantro....
  • raspberry crunch to go - a layered dessert (or breakfast) in a small pot with lid, made from buckwheat, raspberries, raspberry cream (made from raspberry flour and cashew nuts) and then a crunchy nut topping.

My favorites are the goldenberry chutney and the raspberry crunch.


We definitely all ate a rainbow in one meal!  Did you eat a rainbow today - ie fruits and vegetables from all colors of the rainbow? As I drove to the class, I even saw a rainbow. How fitting!
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Truly Scrumptious - Sun-dried Rainier Cherries


Yum, yum, yum! My favorite food this week has to be sun-dried Rainier Cherries from Cipponeri Family Farms.


I was meeting a friend for lunch yesterday at Greens in Fort Mason, San Francisco and when I got there, there was a farmers' market.  As I wandered around, what first caught my eye were unpasturized almonds - meaning that, unlike the majority of almonds - these are truly raw.  Even those you buy that are labelled "raw" tend to have been steam pasteurized and thus have lost some of their micronutrient content.  I did buy some almonds, but haven't even tried them yet.  Maybe they will be next week's "truly scrumptious"?



But as I went down the line of nuts and dried fruits at this stand, I spotted the rainier cherries.  I've never seen dried Rainiers before...and they had some samples. Gosh, their texture is still a little moist and "spongy" - not too dry,  and so vibrant in flavour.  They have some tartness - but it balances nicely with a little sweetness.

I can see that I am going to have to call in to that particular Farmer's market regularly to keep up a good stock of these!


I guess the only thing that would have improved them was if they were organic and didn't use sulphur dioxide.....but I did ask them about their pesticide use etc.

What was your favorite taste this week?
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