Vitamin-packed fruit can be a nutritious part of your meals and snacks any time of year. Even during the colder months, there are plenty of in-season fruits to choose from. Below are three fruit-forward recipes that are perfect for enjoying in the winter.
Microwaved Pear Crumble Mug
Makes 1 servings
Prep: 3 min Cook: 4 min
Top with a scoop of yogurt for a sweet breakfast or even dessert.
1 pear, chopped
2 Tbsp water
⅛ tsp ground cinnamon
⅛ tsp vanilla extract
2 Tbsp rolled oats
1 tsp ground flaxseeds
1 tsp unsalted butter, softened
1 Tbsp chopped walnuts
In a microwave-safe mug, combine pear, water, cinnamon, and vanilla. Microwave on high for about 2 minutes, until pear is softened. While the pear is cooking, mix the oats, flaxseeds, butter, and walnuts until it resembles granola. Mix the pear in the mug, and top with oat mixture. Place in microwave and cook for another 1-2 minutes.
Serving size: Approximately ¾ cup
Calories: 206; Total fat: 9 g; Saturated fat: 2 g; Sodium: 6 mg; Cholesterol: 5 mg; Total carbs: 30 g; Fiber: 7 g; Sugars: 14 g; Protein: 4 g; Potassium: 264 mg
Orange & Greens Salad
Makes 4 servings
Prep: 6 min Cook: 0 min
Eat by itself, or add a protein like canned salmon or grilled chicken to make it a more filling meal.
6 cups mixed greens
2 medium oranges, sliced and cut into thin rounds, then quartered
½ small red onion, thinly sliced
¼ cup crumbled goat cheese
⅓ cup sliced almonds
¼ cup olive oil
2 tsp champagne vinegar
Toss the greens, oranges, onion, goat cheese, and almonds together in a large bowl. In a small bowl, whisk together olive oil and vinegar. Toss the salad with dressing just before serving.
Serving size: Approximately 1 ¾ cups
Calories: 371; Total fat: 17 g; Saturated fat: 2 g; Sodium: 103 mg; Cholesterol: 1 mg; Total carbs: 46 g; Fiber: 15 g; Sugars: 15 g; Protein: 11 g; Potassium: 653 mg
Makes 4 servings
Prep: 5 min Cook: 0 min
Spoon on top of plain grilled fish or chicken to turn a standard meal into something special.
1 cup pomegranate arils
⅓ cup finely chopped cucumber
2 Tbsp finely chopped onion
2 Tbsp chopped fresh cilantro
3 tsp lime juice
Toss all ingredients together in a bowl. Chill in refrigerator for at least 30 minutes before serving.
Serving size: Approximately 1/3 cup
Calories: 33; Total fat: 1 g; Saturated fat: 0 g; Sodium: 1 mg; Cholesterol: 0 mg; Total carbs: 7 g; Fiber: 2 g; Sugars: 5 g; Protein: 1 g; Potassium: 105 mg