Snacks With Fruit: 5 Options to Vary on a Day-to-Day

The fruit are essential to any healthy diet. Here’s how to prepare snacks with fruit quick, practical, and in different ways.

Snacks with Fruit

The fruits combine with all meals since it will harmonize well with the menus of sweet and savory.

However, the options that you will see in the following are to prepare delicious snacks with fruit.

Revenue to take advantage of its benefits differently, lightweight, practical between the main meals.

THE BENEFITS OF FRUITS

For the reason that a healthy diet should contain 3-5 parts of fruit and vegetables per day is the fact that they have properties important to the proper functioning of the body.

Are sources antioxidants, help prevent cancers, delay the aging of cells, the action of free radicals, cardiovascular diseases, among others.

In addition, improving intestinal transit, reduce cholesterol and prevent type II diabetes.

5 OPTIONS SNACKS WITH FRUIT

  1. FRUIT SALAD WITH YOGURT

When you don’t want to eat just one fruit alone, mix multiple. And even better, a little yogurt and nuts offer a special flavor with the consistency of creamy and crispy at the same time.

Do not forget that the fruit can also weight gain when consumed in excessive amounts, therefore, when you make a mixture of fruit, keep in mind that this must match a portion of fruit. Should, therefore, use a variety of fruits, until you reach about 80g/100g per dose.

– Ingredients –

  • 3 strawberries
  • 1 kiwi
  • ½ Banana
  • The Mix of chestnuts, walnuts and almonds, chopped
  • 150ml of yogurt to the flavor that you prefer

– Mode of preparation –

  1. Chop all fruits and place in a bowl.
  2. Place the mix of oil and place the yogurt.
  3. You can mix well or leave it as is to eat a bit of fruit with yogurt and a little without. It gets even more tasty with the yogurt cold.
  1. CAKE FULL OF BANANA

A cookie is always good to accompany a cup of coffee or afternoon tea.

But to maintain good form, can’t be any cake. See this option of cake full of banana.

– Ingredients –

  • 4 whole eggs
  • 6 bananas, sliced
  • 1/2 cup canola oil
  • 1/2 cup of skimmed milk
  • 1 cup of whole wheat flour
  • 1 cup of oats
  • 2 cups, not too full, brown sugar
  • Cinnamon powder for dusting
  • 1 tablespoon of baking powder

– Mode of preparation –

  1. Beat all ingredients in blender with only 1 banana.
  2. Put in a form greased with oil and flour.
  3. Put the slices of banana on the dough and sprinkle with cinnamon.
  4. Bake in the oven pre-heated to 180°C for about 50 minutes.
  5. When the end of the time, open the oven and let the cake cool.
  1. SMOOTHIE STRAWBERRY AND ORANGE

The shakes are another way of eating fruits of different shape, quick and tasty.

As a suggestion, if you have more time, leave the preparation in the refrigerator to gain consistency like a mousse (not more than 30 minutes).

Again, do not forget to consume a portion of fruit (or close to it) per meal, to be able to take advantage of this food more times a day.

Also worth mentioning is that, for the case of a hit, you will not be able to take advantage of the fiber of the fruit seen that this is going to be destroyed with the mechanical action of the grinder.

– Ingredients –

  • 5 strawberries
  • Juice and zest of one orange large
  • 125g low-fat yogurt natural
  • Stevia to taste

– Mode of preparation –

  1. In a blender, place the strawberries, yogurt, juice and orange zest.
  2. Beat until it forms a creamy homogenous.
  3. Taste the mixture and add sugar or sweetener only if necessary.
  4. If you prefer, pass the smoothie through a sieve to take the seeds of the strawberry.
  1. PANCAKE FULL WITH FRUIT SALAD

The pancakes are quick and easy to prepare, are light and blend perfectly with fruit. Try this option for a snack.

– Ingredients –

  • 1 cup of warm water
  • 1 teaspoon olive oil
  • 4 tablespoons of oat flakes
  • 2 tablespoons of whole wheat flour
  • 1 egg
  • Salt q. b.
  • Strawberries chopped
  • Kiwifruit chopped
  • Bananas, chopped
  • Blackberries
  • Yogurt creamy

– Mode of preparation of the dough –

  1. Beat all ingredients in a blender.
  2. Heat a non-stick pan.
  3. Place a portion of dough in the frying pan, distributed evenly over the entire surface.
  4. Wait a minute for the dough begin to brown and loosen from the pan. With the help of a fork or spoon, turn the dough and wait for golden brown the other side.
  5. Remove to a plate and repeat the process until the dough finish.

– Stuffing –

  1. Join in a bowl all the fruits with a little yogurt and mix well.
  2. To mount, just put a little of the filling in the middle of the mass of the pancake and roll up.
  1. FRUIT DEHYDRATED

A different way to eat fruit snack is dehydrating them. Are easy to transport, as they occupy less space. In addition, the fruit dehydrated it keeps all the nutrients and increases the useful life, and may store them for longer time without crumble.

The ideal is to make the dehydration process in house to avoid buying dried fruits with excess sugars and preservatives.

Can dehydrate various fruits, such as apple, banana, pear, pineapple, strawberry, cherry, apricot, fig and other. However, do not forget that, by eating fruit dehydrated, this will decrease the volume due to the absence of water.

Therefore, always keep in mind that you will be eating the same amount of sugar and the same portion of the fruit. Here’s how:

– Ingredients –

  • Fruit to taste
  • 3 tablespoons of lemon juice

– Mode of preparation –

  1. Wash well and peel all the fruits that you want to dehydrate.
  2. Then, cut them into thin slices or matchsticks.
  3. In a bowl with a little water and lemon juice, soak servings of fruit for 1 minute, to preserve its color, flavor and nutrients.

– In the oven –

  1. Preheat the oven between 54,4°C and 60°C, max.
  2. Place the fruit on a baking tray and bake in the oven with the door open for the water to evaporate better.
  3. When you realize that you are shriveled, remove and let cool.

– In the microwave –

  1. With the microwave clean and dry, place a layer of fruit on a plate spinner, and schedule 30 minutes of thawing.
  2. Take breaks during this time to turn over the fruits and verify they are still wet.
  3. When they are well dried, they will be ready.