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5 Ways to Cut Processed Sugar–Use Fresh Fruit!

on June 9, 2014

The amount of added sugar in processed foods has increased in recent years and it is important to recognize where this sugar is and how we are able to cut it out. You may be asking why this extra sugar is so bad for us. Let’s first look at the different types of sugar that we consume. What we think of as table sugar is sucrose, composed of fructose and glucose. The naturally occurring sugar in fruit is called fructose. Although both of these are types of sugar our body has to break down and turn into a source of energy, or store if necessary, we know that processed fructose does not contain the fiber, antioxidants, vitamins and minerals that naturally occurring fructose does. Increasing amount of sucrose in the diet is linked to the increasing amount of fat that our liver produces, and therefore we are consuming calories, which have no nutritional value. One way in which we are able to cut out this highly processed sugar and not lose the sweet taste that we all love is to add fruit to our food!

Fruit is such a great addition to our diet because most fruits are naturally low in fat, sodium, and calories and none have cholesterol. Fruit also offers a high concentration of antioxidants (which remove toxins within the body), phytonutrients and fiber. Many essential nutrients are in fruit including potassium, dietary fiber, vitamin C, and folate. Vitamin C is very important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy. One important fact to understand is when our body breaks down glucose (the basic component of sugar) blood sugar is raised. Here are some creative ways to incorporate fresh fruit into meals throughout the day!

 

Breakfast- Banana Breakfast Quinoa

Developed by MYSUPERFOODS Team

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Ingredients:

  • 1/2 cup cooked quinoa
  • 1 banana
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon salt
  • 1 Tablespoon maple syrup(optional) plus more for drizzling
  • 2 Tablespoons crushed walnuts

Directions:

  1. Using a fork, mash ¾ of the banana in a bowl into a smooth puree.
  2. Add in the quinoa, cinnamon, and salt and mix together. If the quinoa’s not sweet enough, add the maple syrup to enhance the flavor.
  3. Move into a serving bowl and add on top the walnuts and more banana and maple syrup if desired. Serve as a cold breakfast or—if you prefer—heat it up in the microwave or oven like a hot cereal.

 

Lunch- Mango Salsa

Developed by MYSUPERFOODS Team

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Ingredients:

  • 1 mango, chopped small
  • 1/2 cup red onion, chopped small
  • 1/2 chopped cucumber (peeled and seeds removed)
  • 2 tablespoons fresh cilantro
  • 1/4 cup lime juice
  • Salt and pepper to taste
  • Fresh mint to taste (optional)

 

Directions:

1. Place mango, red onion, cucumber, cilantro, and lime juice into a medium bowl.

2. Mix until well blended. Season with salt and pepper.

3. Serve with baked chips. Enjoy!

4. Refrigerate leftovers.

 

Makes 6 servings.

 

Dinner- Strawberry Avocado Kale Salad with Bacon Poppyseed Dressing

Recipe adopted from Lauren’s Latest

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Ingredients:

  • 1 avocado
  • 2 pieces bacon
  • 6 cups baby kale
  • 2 cups strawberries
  • ½ mayonnaise
  • ½ tsp Poppy seeds
  • Salt and Pepper to taste
  • 2 Tbsp sugar
  • 2 Tbsp White Vinegar

 

 

Directions:

1. Wash kale and dry, slice strawberries, avocado.

2. Place kale, strawberries and avocado into a large bowl and set aside.

3. For the dressing, cook bacon until crisp. Remove from pan and drain bacon on paper towels. Crumble into small pieces and whisk together with remaining ingredients. Drizzle over salad and serve.

 

Snack- Almond Strawberry Banana Yogurt Smoothie

Recipe adopted from POPSUGAR Fitness

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Ingredients:

6 large strawberries
1 sliced banana
1 cup blueberries
6 ounces plain Greek yogurt
1 cup skim milk
1/4 cup almonds

 

Directions:

  1. Cut the tops off of five of the strawberries.
  2. Place the strawberries, banana, blueberries, yogurt, milk, and almonds in a blender or food processor. Blend until smooth and creamy. Garnish with a strawberry.
  3. Makes four cups or two 16-ounce servings. Save the extra serving in the fridge or share it with a friend. If you only want one serving, just halve the recipe.

 

Dessert- Honey Lime Fruit Salad

Developed by MYSUPERFOODS Team

Untitled

Ingredients:

  • 2 Tablespoons honey
  • ½ cup of ice
  • Squeeze of one lime or 1 T lime juice
  • 1/3 cup strawberries
  • 1/3 cup cubed pineapple
  • 1/3 cup green grapes
  • 1/3 cup blueberries
  • 1/3 cup cubed cantaloupe

Directions:

  1. Mix honey, ice and lime juice in medium bowl.
  2. Carefully toss fruit with honey mixture. Sprinkle

 

For more information be sure to check out: https://mysuperfoods.wordpress.com/2013/05/20/megan-monday-carbs-the-often-confused-macronutrient-broken-down-part-iii-focus-on-sugar-balances-in-the-body/

 

 

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