“Heal what ails you with summer fruits!” Socrates

If you really enjoy eating fruit this time of year, make sure you eat the Summer fruits
that’ll really benefit your health.

The summer fruits:
Blueberries
Peaches
Cantaloupe
Yes, these fruits can be purchased year round, but most of us really enjoy them
come June, July and August.
And if you’re just eating them as is (meaning plainly), it’s time to expand your
horizons, branch out and use them (the fruits) in other ways.
The other ways:
Tasty recipes that’ll liven up certain dishes-like salad and meat.

The first recipe is for a salad, that’ll use up those extra purchases of blueberries.
The recipe:
Blueberry-Balsamic Tossed Salad!
A salad made with superfoods (almonds and blueberries) that also gets a
savory kick from smoky bacon and red pepper flakes.
Ingredients:
1/4 cup of olive oil
2 Tbs. of balsamic vinegar
1/4 tsp. of dried red pepper flakes
2 lb. of curly lettuce, (chopped)
1/4 cup of sliced almonds, toasted
1/2 pint of blueberries
1/4 cup of cooked bacon (crumble the bacon)
To make:
In a bowl, whisk olive oil, balsamic vinegar and red pepper flakes.
Add lettuce, almonds, blueberries and bacon to a bowl and add the dressing.
Season to taste with some salt and pepper.
Calories per serving- 161, Prot- 4g. Carbs-8g.

Another tip: An explanation of why blueberries are labeled a “superfood.”
Because they help erase pain.
Although fresh cherries are considered the no. 1 fruit to help erase aches
and pains, blueberries come in at a close second.
Eat (or juice) a 1/2 cup or 1 cup of b.berries each day and you can erase minor aches
and pain. The blue treats are packed with delphinidin, malvidin and kaempferol-
compounds that reduce inflammation and speed tissue healing, quashing
pain and increasing flexibility and mobility.
Important tip: It’s best to use blueberries in a way that really contributes
to your health and well-being, i.e. a blueberry cobblers or blueberries mixed
into a milk shake or bowl of Ice cream will only make your aches and pains
worse. It’s the sugar in these treats that is the culprit. Sugar causes inflammation
and that inflammation makes aches, joint pain and flexibility worse.

Next up, the healing benefit of melon, more specifically cantaloupe.
The recipe:
Prosciutto, Melon and Mozzarella Skewers!
A light and tasty dish that’s perfect for Summer.
Ingredients:
1 package of sliced prosciutto, 6 to 8 oz. sliced
1 cantaloupe, scoop out the inside using a small ice cream
scoop and scoop out 10 to 12 balls.
6 oz. of mozzarella, make some small balls or buy mozzarella
already in the shape of small balls.
2 Tbs. of olive oil
2 Tbs. of white balsamic vinegar
To make:
Cut each slice of prosciutto lengthwise into 4 strips, (use kitchen shears or a sharp knife)
Gently fold strips into small ruffles. Pierce each prosciutto ruffle with skewer
or pick, then thread on cantaloupe ball, mozzarella ball and fresh basil, (if desired).
Drizzle skewers with oil and vinegar; season with fresh black pepper.
Calories per skewer- 160, Prot-11g. Carbs-3g.

The health benefits from a slice of cantaloupe a few times a week-
Balance blood sugar. Eating cantaloupe can help alleviate cravings,
hunger and fatigue for up to 4 hours. Polyphenols (special compounds)
in cantaloupe soak inside your cells, where they switch on genes that
heighten insulin sensitivity and improve glucose absorption and
metabolism, cutting your risk of blood-sugar fluxes by 30% or more.

And the last summer fruit: Peaches.
The following recipe is for compote. Use a Tbs. (or two) of this compote
on slow-cooked Roast pork, baked chicken or salmon or lamb.
Ingredients:
4 to 6 peaches, pitted, peeled and thinly sliced
2 yellow onions, thinly sliced
2 Tbs. of olive or avocado oil
A few Tbs. of lite soy sauce
To make:
In a deep skillet set on low heat, saute the peaches and onions
in the oil, cook until the onions are soft and caramelized; add the
soy sauce and stir for 20 to 30 seconds. Serve this over your preferred
meat dish.
Another tip: you may have to cook the peaches and onions in
two batches.
Calories from 2 Tbs. of compote-130, Prot-3g. Carbs-5g.

Health benefits you get from peaches- a slimmer waistline.
The juicy gems are rich in cryptoxanthin and chlorogenic
acid-two nutrients that boost the ability of your mitochondria
(energy cells) to burn stored fat for fuel. Plus, chlorogenic acid
soothes the hypothalamus, the brain region that fuels hunger pangs
and cravings, helping you slim down 40% faster. Aim for a peach (or
two) a day. And remember: Eat the peach in its best natural state, meaning
no peach shakes or peach cobbler until you reach your desired weight.

Sources:
* A Taste of Home Magazine
* AllRecipes.com (popular blog)
* America’s Test Kitchen, PBS show
* Ohio State University, Research Dept.
* Smell & Taste Treatment and Research in Chicago Ill.
* Canadian Research Team
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