It’s Fruit Season! 11 Tasty Dessert Recipes Featuring Fruit

The best way to get your daily servings of fruit? In dessert, of course. From warm cobblers to cool ice cream, these sweet and satisfying treats put healthy fruits front and center. The best time to enjoy these fruity classics? Fruit season, of course!

Check out 11 of our favorite dessert recipes perfect to whip up during fruit season:

1. Skinny Peach Cobbler >

This cobbler is one of our favorite desserts to whip up during fruit season. One bite of this and you’ll swear you’re cheating. The soft, juicy peaches are sprinkled with nutmeg and brown sugar; the cinnamon-hinted homemade crust is baked to golden crisp; the cobbler combination—sinfully delicious. But get this: Each serving is only 135 calories. High on the yumminess scale, zero on the guilt.

2. Banana Nice Cream >

Four ingredients: That’s all you need to make this scrumptiously sweet, super creamy treat. Freeze ripe bananas, then toss them into a food processor (or high-powered blender) with unsweetened almond milk, vanilla extract and a pinch of salt. Blend until creamy, then get yourself a spoon. Or, if you prefer your ice cream a little firmer, put it into the freezer for about an hour. One batch makes two servings; each serving contains 110 calories. On your Nutrisystem meal plan, one serving counts as one SmartCarb.

3. Lightened Up Lemon Bars >

The bottom half is a flaky golden crust made from butter, applesauce, lemon zest, flour and sugar. The top layer: More lemon zest, more butter, lemon juice, and other baking staples. Together, the combination offers the perfect blend of sweet and tart in every bite. These bars take a little work, but your sweet tooth will thank you for the effort.

4. Black Forest Milkshake >

You can most certainly have your shake and drink it, too—with this healthy version, anyway. It’s got chocolate, it’s got cherries, it’s sweet enough to rival ice-cream shop shakes, but it won’t completely derail your diet. And the secret ingredient: Spinach. That’s right—nutrient-rich, leafy greens give this decadent treat a boost of vitamins and minerals. To make it, just add spinach to a blender with frozen cherries, vanilla almond milk, and a protein-packed Chocolate Nutrisystem Shake. One serving contains 257 calories.

5. Gluten Free Banana Bread >

It’s true that sometimes healthier banana bread can get a little dry, kind of like you’re biting into a piece of corrugated cardboard. But not this one. All you’ll taste is sweet bananas and cinnamon when you sink your teeth into a hearty slice. Unsweetened applesauce helps keep this bread soft and moist, and it’s made with gluten free flour for people who have wheat allergies, or other sensitivities. Each serving counts as one SmartCarb and one Extra on Nutrisystem.

6. Strawberry Ice Box Cake >

Strawberries are one of our favorite fruits to incorporate into recipes during fruit season. An homage to the classic, this icebox cake replaces the traditional chocolate wafers with tasty graham crackers. And instead of whipped cream between the layers, create a healthier filling with Greek yogurt, lemon zest, lemon juice, Stevia and vanilla extract. Slices of strawberries complete the cake, with each piece weighing in at just 152 calories.

7. Summer Fruit Salad with Honey Lemon Dressing >

Perfect for a family barbecue, this fresh salad combines lots of seasonal fruit that’s sure to please your crowd. Toss strawberries, peaches, blueberries, blackberries and cubes of watermelon into a bowl, stir in some lemon juice and honey, and let it sit for 15 minutes for the fruit juices to come out. For super-sweetness, prep the salad the night before and keep it in the fridge overnight. Sprinkle with chopped basil or mint before serving.

8. 2-Ingredient Fresh Fruit Popsicles >

Fruit season means it’s time to cool down with fresh, homemade popsicle. Pair peaches and raspberries, mix blueberries and strawberries, or combine kiwi and watermelon. Or for the popsicle purist, stick to a single fruit. Just pick your favorites, put them in a popsicle mold with any flavored water, stick in some sticks and freeze. So simple, so refreshing and so perfect for a warm summer day. Enjoy two popsicles for 85 calories; on Nutrisystem, they count as just one SmartCarb.

9. Skinny Strawberry-Rhubarb Crumble >

Reminiscent of the strawberry pie you ate as a kid, but so (so) much healthier. Slices of sweet strawberries balance out the tart rhubarb to make up the gooey filling—while oats, maple syrup and cinnamon help create a sweet and crunchy top. When it’s baked, it’s beautiful—and each piece is only 170 calories.

10. Mango Sorbet >

Transport your taste buds to the tropics with this vibrant sorbet. But you don’t have to travel far for the ingredients. You just need three, and you can find them at your local grocery store: Mango (frozen and cubed), pineapple juice and almond milk. Puree them in a food processor until a soft-serve consistency and enjoy each blissful spoonful. On the Nutrisystem plan, each serving counts as just one SmartCarb.

11. Cannoli-Stuffed Strawberries >

This one might take the win for best presentation: A hollowed-out strawberry serves as the cup for a spoonful of cannoli cream sprinkled with chocolate chips. So pretty, and the cannoli filling is so easy to make with ricotta cheese, Truvia and vanilla extract. You get to eat six strawberries—six!—in one serving for 165 calories.

The post It’s Fruit Season! 11 Tasty Dessert Recipes Featuring Fruit appeared first on The Leaf.

Frequently Asked Questions

Does African Mango Extract Have Caffeine?

A study was performed to find out how much caffeine an average person takes in daily. The results were surprising.

A cup of coffee has around 100mg of caffeine while a small glass cola contains about 40mg. What if you could consume caffeine without any calories?

That’s where African mango extract comes in! It offers the same energy boost of caffeine without any added sugar or calories.

African mango extract also helps increase focus and concentration and improves brain function.

What is an African mango?

British explorers were the first to discover the fruit when they went on an expedition through Africa. It has been grown for centuries throughout South America. However, due to climate change as well as deforestation, its current production is in decline.

The African Mango Project seeks to reverse this decline through sustainable methods of fruit growing in East Africa.

They also aim to create local jobs and improve the lives of communities living near plantations.

Their goal: To have the first commercial crop ready to harvest within 5 Years.

How to Take African Mango Extract

It’s easy to take mango extract. You just need to cut open a fresh ripe mango and scoop the flesh into your blender bottle. Blend until smooth.

If you prefer a smoother pulp, you may strain it. Store in a cool dark place.

For future use, the pulp can be frozen. You don’t need to buy another batch every mango season.

Is the daily consumption of green leafy veggies worth it?

The answer depends on what you mean by “worth.” If you’re talking about health benefits, then yes. But, cost-effectiveness is a different question.

If you’re looking at the long-term costs (e.g., will they save me money over the next 10 years), there isn’t any evidence suggesting that eating them regularly is beneficial.

On the other hand, if you’re looking at short-term costs (eg. What is the impact on my waistline? ), then I would say that yes it is worth it.

This question is very interesting, as it touches on two important aspects of nutrition: cost-effectiveness and health benefits. Strong evidence suggests that regular vegetable and fruit consumption reduces the risk of certain illnesses, such as cancer. However, evidence of cost-effectiveness is not as strong.

You can’t decide whether healthy food is worth the effort if you consider both. This is called the Health Economic Assessment. It is the process of assessing the expected health outcomes for different food types, and the associated costs to purchase these foods.

Statistics

• After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (healthline.com)
• According to a 2014 review, even prescription weight loss pills don’t work as well as you might assume. (healthline.com)
• A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
• Vitamin C:62% of the Daily Value (DV) (healthline.com)
• Nature’s Health Goji Berry – Lycium Berries – Maintain Vision Health – Jam-Packed with Vitamins A & C – 580 mg per Serving – 60 Veggie Capsules – Non-GMO Emerald Labs Goji Berry – 40% Polysaccharides – 60 Vegetable Capsules (amazon.com)

External Links

ods.od.nih.gov

• Ephedra Office of Dietary Supplments – Ephedra
  
• Health Professional Fact Sheet: Dietary supplements for weight loss – Health Professional Fact Sheet
  

ncbi.nlm.nih.gov

• IGOB131 is a novel, seed extract of West African plant Irvingia gabonensis. It significantly reduces bodyweight and improves metabolic factors in overweight people. This was in a randomized double-blind placebo-controlled study – PMC
  
• A case involving renal failure due to African mango consumption. – PMC
  

cdc.gov

• Products – Data briefs – Number 376 September 2020
  
• Centers for Disease Control and Prevention
  

pubmed.ncbi.nlm.nih.gov

• Results of a national survey on the use of diet supplements to weight loss in the United States – PubMed
  
• African mango (IGOB131), a proprietary extract of Irvingia gabonensis that is effective in reducing bodyweight and improving metabolic parameters in overweight patients – PubMed
  

How To

Potential benefits of African mango extract

African Mango Oils have long been used as a natural remedy for many ailments, including cancer. These extracts have been used since ancient Egypt to heal wounds, treat diabetes and stop bleeding.

In modern times, scientists at the University of Nigeria discovered that African mango extracts contain certain compounds such as Tannins, flavonoids, Vitamin C, polyphenols, carotenoids, tannin, and saponin, which help prevent blood clotting, fight free radicals, improve liver functions, reduce cholesterol levels, lower blood pressure, promote cell growth, boost immune systems, and increase energy.

1. Cancer treatment. The environment is responsible for more than half of all cancers in the world. This includes smoking, alcohol consumption, unhealthy eating habits, and lack of exercise. Therefore, it is essential to find ways to prevent cancer. Numerous studies have demonstrated that antioxidants found in fruits like blueberries, tomatoes, bananas, oranges and peas can prevent cancer.
2. Antioxidants neutralize harmful substances called “freeradicals,” which can cause damage to cells and genetic mutations. Researchers have shown that African mango extracts can slow or even reverse tumor growth in mice. One study demonstrated that African mango extracts can stop the growth and spread of colon tumor cells in mice. This was in vitro, using cells grown in laboratory dishes. Another study found that African Mango Extract inhibited prostate cancer cell growth in vivo (in live animals). These results suggest that this product may be able to treat certain types of cancer.
3. Prevention of Cancer. Researchers at the National Institutes of Health recently published an animal study showing that African mango extracts prevented breast cancer development. They believe that African mangoes contain active ingredients which inhibit the production of estrogen, a hormone that is linked to increased breast cancer risk.
4. Inflammation Reduction. Inflammation occurs when chemicals produced by white cells attack foreign tissue. This can cause pain and swelling. Inflammation can occur when there is infection, injury, or irritation. Chronic inflammation can lead some diseases, like asthma and arthritis. Research has shown that African mango extracts can help reduce inflammation, which may lead to a reduction in the severity and severity associated with many conditions.
5. Liver Function Improvement. The liver is one the most important organs of the body. It regulates digestion as well detoxification and protein production. A healthy liver is also important for other internal processes such as water balances, sugar levels, red blood cell counts, and water level. Research has shown African mango extracts have the ability to stimulate liver cell regeneration after being damaged by drugs and toxic substances. This is why some people feel less tired after drinking large amounts of African mango juice.
6. Blood Pressure Lowering. According to the American Heart Association, adults should aim for a normal blood pressure reading of 120/80 to 140/90mmHg. High blood pressure causes damage to the arteries and can increase your risk of having a stroke or heart attack. Scientists at the University of California-Davis studied the effect of African mango extracts on high blood pressure in rats. Their research showed that African mango extracts significantly lower blood pressure.
7. Bone Building Vitamin D3 and calcium are both nutrients found in African mangoes that can promote bone growth. A double-blind placebo-controlled trial conducted at the University of Alabama School of Medicine showed that supplementation with 500 mg of vitamin D3 and 2 grams of calcium daily, and 3 grams of potassium citrate significantly improved bone mineral density. The amount of potassium citrate used was equivalent to consuming about 10 ounces of fresh African mango juice every day.
8. Other Benefits African mango extract is good for skin health. It increases blood circulation to the skin’s surface. It stimulates collagen production, making the skin look younger and smoother. African mangoes are good for hair growth and help prevent premature graying. It is also known to promote fat metabolism and aid in weight loss.

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