Tag Archives: fruit recipe

Healthy Dessert Recipe | Broiled Grapefruit with Feta & Balsamic Syrup

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Fruit for dessert or a sweet side dish, nom-nom-nom! I’ve been on a poached pear kick and before that it was figs. This summer my fruit fetish was focused on the fuzzy, ripe peach. The nearby (Fredericksburg, Tx) peach orchards are famous and I actually still have a huge haul of peaches that I prepared for the freezer. I pull out a few of those peaches when I need a little taste of sunshine summer in the middle of winter.

grapefruit, orange, lime basket

Some of the ingredients for my favorite citrus salad!

Citrus is another favorite fruit of mine and its peak season is winter! Oranges, tangerines, grapefruits and more – I had all of these citrus fruits in my backyard growing up. I wish I would have taken better advantage of the bounty!  A mixed citrus salad is one of my favorite sweet side dishes; I could eat it every day. Check out the healthy dessert recipe I recently whipped up. It may sound like a strange combination of ingredients but, trust me, it’s insanely good – Broiled Grapefruit with Feta & Balsamic Reduction .

blue cheese & balsamic syrup grapefruit

Broiled Grapefruit with Feta & Balsamic Reduction Recipe

  • 2 large Ruby Red grapefruit
  • ¼ teaspoon salt
  • ¼ teaspoon ground cayenne pepper
  • 2 teaspoons coconut sugar
  • 1 tablespoon crumbled feta cheese
  • 1 tablespoon balsamic reduction (store bought or homemade)

Directions:

  1. Preheat broiler on high.
  2. Slice grapefruit in half crosswise. To prevent wobbling in the pan, slice a small amount of peel off the bottom of each half, taking care not to cut up into the flesh.
  3. Use a paring knife to cut around segment edges for easier eating when done.
  4. Sprinkle tops of grapefruit with even mixtures of the salt, pepper, brown sugar and feta cheese.
  5. Place 4-inches under broiler; broil for approximately 3 – 5 minutes until tops are beginning to caramelize and feta is slightly melting.
  6. Remove from broiler and drizzle with balsamic reduction.

Serves 4.

broiled grapefruit caloriesI ran the nutrition on this healthy dessert recipe – I’ll think you’ll love that it only has 43 calories per servings (!) and is packed with nutrients.

There are many other reasons to sing the praises of citrus. I know that the abundant vitamin C and other nutrients in citrus fruits are beneficial to my well-being. Vitamin C has been shown to offer protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

 

There’s not much that sours my mood more than buying fruit that isn’t ripe. Thankfully, it’s pretty easy to pick out ripe citrus fruit. Look for fruit that are firm and heavy for their size, with bright, colorful skin. You can store citrus at room temperature for several days; beyond this, keep in the crisper drawer of your refrigerator.  Throw a few oranges or tangerines in your gym bag, they don’t need to be chilled, come in their own wrappers and will give you energy before or after your workout.

fitmark ambassador jennifer fisher dashing bag citrus

Go eat your citrus, people!

Figs, Not Just for the Birds! Fresh Figs with Balsamic Fig Jam Recipe

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jennifer fisher - thefitfork.com - fresh figs with balsamic fig jam

Years ago, I remember taking care of my Aunt’s house in Houston while they were away on vacation. “You’re welcome to pick the figs as they ripen, but you’ll have to hurry to beat the greedy birds,” she said before leaving.  Having never eaten homegrown figs (a Fig Newton was about the closest I had come), I wasn’t too excited about the invitation to develop my latent “gatherer” gene. But, a few days later when out watering the plants, I saw the fig tree bursting with fruit just crying to be picked.  I sampled a fig straight off the branch and, oh my goodness, I jogged back to the house to get a basket for the harvest. Apparently, my jog should have been a mad dash, because when I returned, a flock of birds had swarmed the tree and were gorging on the spoils.

From that day forward, I have had a new appreciation (make that obsession) with this delicate, delicious fruit. I’m only sad that I don’t have my Aunt’s green thumb nor live near the Gulf Coast where they seem to grow so happily. Summer is really the season for figs, but I am ready now. You can purchase figs in grocery markets with fancier produce departments nearly anytime of the year, although they aren’t as good as homegrown. Common varieties you’ll find in the supermarket are Turkish figs, Mission figs and Calimyrna figs.

My Fresh Figs with Balsamic Fig Preserves recipe makes a uniquely nutritious and utterly delicious dessert that doesn’t wreck a day of clean eating with lots of sugar, fat and bad gunk. Did you know figs offer the most calcium of any fruit?  I was excited to find out that just three figs provide 25-percent of the daily recommended allowance for fiber. The great thing about fruit fiber, besides being filling, is that studies have shown that it can reduce the risk of breast cancer in post-menopausal women.  A source of many essential vitamins and minerals, figs are especially rich in iron, magnesium, potassium, vitamin K and B vitamins. Also, when choosing your figs, the ripest fruits yield the most antioxidant health benefits.

Fresh Figs with Balsamic Fig Jam Recipe

  • 2 cups quartered fresh figs (stems removed)
  • 1 cup all-natural honey
  • 2 cups water
  • 1 1/2 tablespoons balsamic vinegar
  • Sea salt
  • 2 dozen fresh figs (halved into 48 pieces)

To make jam, add the quartered figs, honey and water to a large pot. Simmer over low heat until the figs break down and the liquid is reduced by one third. Remove from burner and let mixture cool for 30 minutes. Puree fig mixture in food processor, add balsamic and season with the sea salt to suit your personal taste.

Gently wash and dry remaining 2 dozen figs and then slice in half lengthwise for a total of 48 pieces.

Serve jam with fresh figs as a dessert or over a salad of baby greens. Leftover jam will keep in the refrigerator for up to three weeks.

Serves 8 (6 fig halves per serving)

Plethora of Pears? Try this Cranberry-Ginger Pear Crumble Recipe

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When you have a plethora of pears that won’t last until the morning, make pear cobbler. It’s that whole lemon-lemonade philosophy! I came into a large windfall of sliced red pears that didn’t get used in a recent cooking demonstration because I couldn’t bear to see them be thrown away. I mean, not are pears a favorite winter fruit high in fiber, anti-oxidants, minerals and vitamins, they are just darn tasty. Plus, someone else had already done all the legwork, lovingly slicing them and tossing with a bit of lemon juice for freshness. So, with no shame (my son calls me a raccoon for this behavior), I skillfully rescued them from their ultimate demise in the dimpsty-dumpster.   “Wait, I’ll take those!” I say like a brash bandit! And, when I got home, I whipped up this scrumptious Cranberry-Ginger Pear Crumble from ingredients I already had squirreled away in the pantry. That reminds me, next time I will add nuts!

Cranberry-Ginger Pear Crumble Recipe

  • 6 pears, sliced (choose pears that are ripe yet still firm)
  • 1 tablespoon finely chopped ginger
  • 1/2 cup brown sugar
  • 1/2 cup dried cranberries
  • 2 teaspoons cinnamon
  • 2 tablespoons butter cut into bits

Topping:

  • 1/2 cup almond meal
  • 1/2 cup oatmeal
  • 1/3 cup brown sugar
  • 1 teaspoon cinnamon
  • 6 tablespoons butter, cut into bits

Preheat oven to 350 degrees. Toss first six ingredients together in a bowl. Pour pear mixture into a 9” x 13” baking dish. In a medium bowl, combine all topping ingredients and mix with the back of a fork until crumble and butter is broken down into very small pieces.  Top pears with topping and pat down. Bake uncovered for 30 – 40 minutes, or until brown and bubbly.  Serve warm with vanilla ice cream or alternative of your choice.

This is what it looks like before baking, if you wanted to do omit the topping!

Note: You can peel the pears if you like; however I prefer to keep the skin intact because it’s a rich source of nutrients. Remember, natural color (not artificial) usually indicates lots of vitamins and anti-oxidants.

Sweet, Sophisticated Yet Oh-So Sensible: Poached Pears with Pomegranate-Mascarpone Sauce Recipe

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The New Year brings new resolutions about food for most of us.  For me, it usually means trying to find healthier desserts to satisfy my sweet tooth.  Inspired by poached pears served at a dinner party I attended New Year’s Eve, I came up with this Poached Pears with Pomegranate-Mascarpone Sauce version to share with you for a healthy 2013.  A delicious and decidedly more nutritious alternative to my Bluebell ice cream habit, these poached pears are so simple to make and have very few calories, not much fat, and lots of dietary fiber. You could top them with vanilla ice cream, but they are yummy enough to stand alone on sweetness.

Instead of Bartlett pears, you can use other varieties known to hold up through the cooking process such as Bosc or Anjou.  Remember to choose pears that aren’t super ripe, you want them to be fairly firm so that they don’t fall apart in the pan. While some people peel the pears for aesthetics, I prefer to keep it on in order to retain the naturally high levels of chlorogenic acid found in the skin (a phytonutrient that can help control blood glucose levels). By the way, in the rare chance you have leftovers; they are great the next day sliced up in a salad.

Poached Pears with Pomegranate-Mascarpone Sauce Recipe

  • 3 semi-firm Bartlett pears
  • 2 cups all-natural pomegranate juice (not pomegranate cocktail)
  • 1 teaspoon Stevia
  • Pinch ground clove
  • 1/4 teaspoon ground cinnamon
  • ¼ teaspoon ground cardamom
  • ½ cup mascarpone cheese
  • Garnish: fresh mint leaves

Slice pears in half lengthwise. In medium pot, bring juice to a light simmer. Stir in Stevia and spices.

Gently lower each pear into juice, flat-side down.  Reduce heat to med-low and let pears cook for approximately 10 to15 minutes, or until softened. Turn several times during the process for even cooking.

Remove pot from stovetop and let cool for 15 minutes. Remove pears from juice. Leave 1 cup of juice in the pot, add mascarpone cheese. Return to stove and warm over low heat, stirring until well-combined.  Pour sauce over pears and keep in refrigerator until ready to serve. Before serving, garnish with fresh mint.

Serves 6.

 

With Hydration and Juice For All! Nuun-ified Watermelon-Blueberry-Pomegranate Agua Fresca Recipe

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Happy 4th of July! Nothing like sitting out on the front porch, resting hamstrings fatigued from the morning’s Freedom 5000 and declaring independence from corn-syrupy sodas with a nice big glass of watermelon agua fresca in hand. Even though these “fresh waters” originated in Mexico and Central America, I am happy to pledge my allegiance to the light-bodied, fruitiness that is oh-so ultra thirst-quenching without being too sugary sweet.

Of course, I had to take my own liberties with this summery south-of-the-border sipper by adding a couple Nuun All-Day Hydration Blueberry Pomegranate tablets.  If you aren’t familiar with this new product from Nuun, you should be! Each fizzing drink tablet has less than 8 calories, zero sugar and no artificial stuff while boasting a blend of vitamins A, B, C, D and E to keep you hydrated, energized and focused throughout the day

Nuun Watermelon-Blueberry-Pomegranate Agua Fresca Recipe

  • 2 cups cold water
  • 2 tablets Nuun All-Day Hydration Blueberry Pomegranate
  • 2 cups seedless watermelon, chopped in 1-inch cubes
  • 1 teaspoons Stevia sweetener
  • Crushed ice for serving (optional)
  • Handful of frozen blueberries for garnish (optional)

Pour water in blender; drop in Nuun tablets and wait for them to completely dissolve. Add watermelon chunks and Stevia to blender and puree until smooth. Pour mixture through a strainer into a pitcher, forcing a bit of the pulp through. Chill at least 30 minutes before serving. Serve with or without ice cubes and a smattering of frozen blueberries. Makes two servings (only 60 calories each)!

Coming up tomorrow: A Nuun Giveaway!