Fruit | Gotta Eat, Can't Cook

Archive for the ‘Fruit’ Category

June 12th, 2024

Blog, Fitness Food, Fitness/Health, Fruit

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Bananas Are Good Food!

I’m sure you’ve seen pop-up ads like this…
Weeping Banana

…that appear when you pull up a recipe or just about any resource regarding health, diet, or nutrition online. For some reason – and I haven’t yet found a single one that makes any sense – bananas have been given an unfairly deserved bad rap. On the flip-side, bananas are one of the most consumed foods in the world and the number one consumed fruit in the U.S. That alone is a good sign that common sense does sometimes – very appropriately – rule the day.

Here’s a simplified nutrition diagram and…

Banana nutrition graphic

…USDA nutrition table both from Very Well Fit: Banana Nutrition Facts and Health Benefits.

USDA banana nutrition facts

Bananas are considered a carbohydrate because of their ~14 grams of sugar per serving, but that sugar is counterbalanced, just as it is similarly in other fruits, by 3 grams of fiber per banana serving. That fiber helps delay sugar absorption in your body and thereby reduces the need for high insulin production in the pancreas to transport that sugar to cells for energy or send a message to the liver to convert any excess sugar to fat.

Bananas are probably best know for their potassium content, though they are not among the 17 or so foods highest in potassium content. I saw a terrifically concise piece on potassium in a Medical News Today article online (link below) that read: “Potassium’s primary functions in the body include building muscle, synthesizing proteins, controlling the electrical activity of the heart and maintaining acid-base balance. Potassium is needed for maintenance of total body fluid volume, keeping electrolytes in balance and ensuring normal cell function.” That last line is pretty important regarding potassium’s ability to reduce muscle cramping during and after exercise.

Bottom line, bananas are good food, and I’m a big fan. Next couple posts will show some of my favorite ways to enjoy bananas: 3-ingredient banana ice cream and as part of a summer fruit salad.

Images of banana ice cream ingredients and banana added to summer fruit salad

In the meantime, here are some more banana nutrition links:

Healthline: Bananas 101: Nutrition Facts and Health Benefits

Medical News Today – 2 articles: one about health benefits of potassium that includes a list of other potassium-rich foods and another about health benefits, risks, and banana nutritional facts.

About Health – informative article titled “Do Bananas Cause Weight Gain?”

August 30th, 2023

Anti-Inflammatory Foods, Anti-inflammatory Recipes, Blog, Breakfast, Cycling, Cycling Food, Fitness Food, Fruit, Hiking Food, Nutrition, Running, Running Food, Sports Nutrition

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Rocket Fuel Breakfast, Part 4: Fruit, Yogurt & More

Fruit, yogurt and more? Sure, always more! With full-on flavor – that’s half the fun of it. What you see above is what I put together to rocket-fuel up or an excellent hop on the bike with good buds this morning (below) – and with no need to refuel on the way.

You can get the base recipe I used, Summer Multi-Fruit Salad, by clicking either this link or any picture on this page.

To mix it up a bit, here’s what I used for ingredients and…

…how I put it all together – fruit first; then nut butter, cookie butter spread, jam; Greek yogurt & ground flaxseed with nutritional yeast…

…raisins & dried cranberries; and peach kefir. Killer and went great with the slice of cherry peach pancake and iced chocolate, coconut water coffee shown at the top of this page.

Enjoy!

July 11th, 2023

Anti-Inflammatory Foods, Anti-inflammatory Recipes, Blog, Breakfast, Cycling, Cycling Food, Drinks (no alcohol), Fitness Food, Food & Health, Fruit, Fruit Pancakes, Hiking Food, Nutrition, Pancakes, Running Food, Sports Nutrition

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Rocket Fuel Breakfast to Power Your Body in Motion

Rockets, power, motion! Please tell me you find that “let’s go!” motivating! When it comes to fuel to power endurance exercise/any physical activity to keep your body in motion, the key is making sure to take in fats, protein, some carbohydrates and fluids – and having them all with full-on flavor.

Here’s what I had recently for the hop on the bike shown above with terrific good friends.

The fats, from whole milk Greek yogurt, whole milk kefir, almond-peanut butter and freshly made whipped cream, combined with protein from egg and whole grain flour in the fruit pancake, Greek yogurt and kefir gave me slow-burning sustained energy. The carbohydrates: a little sugar in my iced coffee/chocolate/coconut water drink, cookie spread on my pancake slice and fruit, dried fruit and jam in my fruit and yogurt mix, gave me instant energy to start my ride. And front-loading fluids with 30-40 ounces of iced coffee/chocolate/coconut water got me going well hydrated so that I just needed to top off with water while I rode, and the potassium in coconut water helped both prevent cramps and improve energy metabolism.

Of course, everybody’s body and fuel requirements are different, and only YOU know YOU. That means it’s most important to pay attention to what YOU eat and drink and how that affects YOUR physical performance, no matter what kind of physical activity YOU do. Still, though the fine details differ person to person, the base components are the same: carbohydrates for quick burning energy, a good shot of fat and protein for long-burning, sustained energy and plenty of fluids to start off well hydrated.

The next few posts, starting with iced coffee/chocolate/coconut water (killer good!), will show how to make each of the 3 pieces shown above that I have regularly – and always with a little improvised variety for flavor fun, before hopping out on the bike.

More soon!

April 19th, 2022

Blog, Fruit, How To & Tips

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How to Speed Up Pineapple Ripening

At the end of the last post I promised I’d show how to improvise on very easy-to-make pineapple, yogurt & jam. That plan sounded fine until I realized that the pineapple I was going to use to make and shoot those directions wasn’t yet ripe even after I’d had it on top of my fridge for about a week, as shown below

No problem. Just another opportunity to improvise in a different manner. Though I’ve not done this with a pineapple before, I figured I could probably speed up the ripening process by doing what I do with other fruits and avocados that sometimes take days or longer to ripen out in the open.

Last night I put the pineapple in a paper bag (can’t use a plastic bag for this because plastic doesn’t allow for needed air exchange that makes ripening work; paper does),…

…then clipped the bag closed (because it would’t stay closed just by folding the bag top), and…

…put the bagged pineapple on top of the fridge, which I’ll now keep an eye on to see how quickly the pineapple ripens.

More soon!

April 11th, 2022

Blog, Breakfast, Fruit

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Pineapple, Yogurt, Jam, and Dried Fruit Picture Book Recipe

Last post showed how to ripen and cut a fresh pineapple as easily as possible. Here’s a fully flavorful, very easy-to-make way to enjoy cut pineapple for breakfast, lunch, dessert or as a refuel snack after pushing yourself physically. As always, the ingredients you see below are only suggestions. Use your imagination to make your pineapple, yogurt, jam, and dried fruit all yours!

Click this link or any picture on this page for an easy-to-follow step-by-step picture book recipe.

Next post: an example of how to improvise on this recipe.

April 8th, 2022

Blog, Breakfast, Fruit, How To & Tips

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How to Ripen and Cut Fresh Pineapple Picture Book Directions

The sweet, tropical flavor and soft crunch and pop texture of fresh pineapple is just as fully satisfying on its own as it is mixed with other flavors. More about that later.

First, the picture book directions you can get by clicking this link or any picture on this page…

…show how to ripen a pineapple (that almost always comes to market underripe),…

…how to make a ripened pineapple take up less space in your refrigerator and…

…how to cut a pineapple as easy as possible.

Next blog: some easy-to-make pineapple recipes. All fun and full-on flavorful!

December 17th, 2021

Blog, Breakfast, Cycling Food, Fruit, Running Food

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Pineapple Coconut Topping on Pancake Picture Book Recipe

What you see here sure works great as is but is really intended to inspire your fully flavorful imagination.

When I put together the last few posts that showed how to make quickly cooked fresh fruit toppings, I’ve said that they go great on pancakes, waffles, French toast, over warm or cold cereal – and much more. This post is about providing a concrete example that works with warm pineapple coconut topping on a leftover pancake.

Now, though the recipe you can get here works great as is – I’m sure a big fan – the real purpose here is to inspire your imagination to use this or any fruit topping in a way that satisfies your own personal taste.

For more details, click this link or either picture on this page for a complete pineapple coconut topping on pancake picture book recipe. Then use what you see in that recipe to fire your imagination!

December 11th, 2021

Blog, Breakfast, Cycling Food, Fitness Food, Fruit, Pancakes, Running Food, Special Recipes

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Picture Book Warm Pineapple Coconut Topping Recipe

This warm pineapple coconut topping is just an example of how you can easily improvise on the warm fruit topping theme.

Last two posts showed how to make warm fruit toppings that go great over hot or cold cereal, with yogurt, on pancakes, waffles or French toast. Your imagination is your only limit.

This post is about a variation on the fruit topping theme I’d never tried before but put together on-the-fly for breakfast with my good Hickory, NC, buds a little before Thanksgiving. The key to this warm pineapple coconut topping recipe is using a fully ripened pineapple, and the picture book recipe you can get here shows exactly how to check a pineapple for ripeness and ripen a pineapple that will most likely be under-ripe when you buy it at the store.

Here’s what you need to to make a warm pineapple coconut topping.

Click this link or any picture on this page for this warm pineapple coconut topping picture book recipe.

Next post will show an example of how I use this topping and toppings like it to power me through a morning that almost always includes a good rip on the bike.

December 6th, 2021

Blog, Breakfast, Cycling Food, Fitness Food, Fruit, Running Food, Special Recipes

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3 Easy Picture Book Variations on Warm Apple Cranberry Fruit Topping

3 easy-to-make variations on the warm apple cranberry fruit topping recipe theme

Last post showed how to make a warm apple cranberry fruit topping that goes great on warm or cold cereal, pancakes, French toast, waffles and much more. I mentioned in that post that the recipe is a base or building block recipe that can be easily varied by using different ingredients to meet your personal taste. This post shows three specific examples that work great as is and can also be used to fire your imagination.

The first two recipes are direct riffs on warm apple cranberry fruit topping. The third is berry based.

Apple, Kiwi, Cranberry Topping: This recipe just adds kiwi to the topping, which you can substitute with any other fruit: pear, grapes, berries and more. Click this link or the picture to get the recipe.

Here are 3 easy-to-make variations on the warm apple cranberry fruit topping recipe theme

2. Apple and Papaya Topping: Quickly cooking papaya is my favorite, most flavorful way of eating this tropical fruit. The recipe for this topping that you can get by clicking this link again is just an example of exchanging one ingredient for another either for the fun of it (I mean that) or to suit your personal taste.

3. Warm Berry and Kiwi Fruit Topping: This is an example of a more dramatic variation on the apple, cranberry topping theme. Again, you can substitute the berries or any fruit in this recipe to suit your specific taste. Click this link or the picture below for a picture book recipe.

Next post: Pineapple Coconut Topping. Made it recently. Friends asked for the recipe. I’ll get that out later this week.

December 1st, 2021

Blog, Breakfast, Fruit, Seasonal/Holiday Recipes

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Warm Apple Cranberry Fruit Topping Picture Book Recipe

This easy to make fruit topping tastes great and can be made with different fruit combinations to your taste.

Winter’s coming – or maybe for you, it’s already here.

Like I’ve mentioned before, there’s nothing much more comforting on a dark, cold morning than the smell of apples and cinnamon cooking fragrantly on the stove.

The easy-to-make fully flavorful warm apple cranberry fruit topping recipe you see here that goes great over pancakes, French toast, waffles, hot or cold cereal, with yogurt and jam, and much more is what I call a base or building block recipe. As a base recipe, you can use the prep and cooking techniques shown here and then use your choice of ingredients to make the topping just the way you want to suit your taste. Next couple posts will show examples that do exactly that.

Here’s what you need to make this recipe:

Here’s how I used it this morning to power a 25+ mile bike ride with good Hickory, NC, buds. I scooped a big spoon of the topping in a bowl and topped it off with yogurt, fig jam, some ground seeds (flaxseed and chia seeds), kefir and dried fruit – along with a pancake topped with nut butter, jam, yogurt and more dried fruit. That and a coffee/hot chocolate mix. Killer!