Make sure you scroll down for my guilt-free Fat Flush Ice Cream recipe!
Summer is the perfect time to enjoy more fruit – both fresh and dried. It’s not only a delicious, sweet treat, but these fruits also help keep you hydrated and cooled down amid the heat of long summer days. As an added bonus, they are loaded with vitamins, minerals and antioxidants to improve digestion, boost brain health, protect your heart and help balance your gut! What’s not to love?
These are my three favorite summer fruits (and be sure to scroll all the way down for my Fat Flush Ice Cream recipe):
#1: Watermelon
Watermelon practically exudes summer goodness with its sweet, juicy essence. Made up of 92% water, it would be hard to find a more hydrating snack. Traditional Chinese medicine teaches us the importance of nourishing our hearts during the summer months, and watermelon, along with cucumber, is used to cool and cleanse the system. But watermelon also packs a hefty nutritional punch. It contains lycopene, a powerful antioxidant that helps to nourish the heart and support healthy bones while giving watermelon its beautiful red hue. It’s also high in beta-carotene and vitamin A to nourish your eyes and skin, and vitamin B6 to support a healthy immune system. Just one serving of watermelon can provide 25% of your daily vitamin C and carries enough potassium to keep heat-induced water retention, inflammation and cramping at bay. Enjoy ½ to 1 cup daily.
Many of us were warned not to eat watermelon seeds as kids, and seedless varieties abound these days. But did you know those little black seeds that usually get discarded are actually good for you? Recent studies have shown that watermelon seeds contain high levels of magnesium, protein, vitamin B, and a plethora of micronutrients such as potassium, magnesium, folate and zinc. Try saving the seeds, spreading them out to dry, then lightly roasting them on a sheet pan in the oven. They make a great summer snack.
#2: Prunes
You may never have thought about prunes as a summer snack, but these delicious, dried plums are packed with flavor and nutrients. They’re a great source of potassium, an important electrolyte to protect your heart and blood pressure on hot days. And they’re high in the trace mineral boron to keep your bones and muscles strong for all of your favorite summer activities. 10 prunes equals 3 mg of boron. Prunes are also a great source of just the right amount of bio-available iron to nourish your red blood cells and prevent anemia. Plus, they’re an excellent provider of fiber to keep your digestive system moving along.
Try stuffing prunes with non-dairy cream cheese for a great summer appetizer, or chop some to sprinkle on top of coconut or cashew yogurt for a cooling snack. Or make a tasty summer treat by chopping up 1 ½ cups prunes, 1 cup of nuts (walnuts, cashews, pecans, or macadamia nuts) and ½ cup shredded, unsweetened coconut. Grind in a high-powered blender or food processor then roll into bite-sized balls. Enjoy 2 or 3 bites daily.
#3: Figs
Figs have provided a delightful summer treat throughout the ages, and many cultures recognize their health benefits. These mildly sweet fruits contain calcium and potassium to help improve bone density and protect the heart during the summer heat. They’re relatively low in calories, and high in nutrients such as vitamin B6 to nourish the brain. Their high fiber content is excellent for the digestive system. A study of 150 people who suffered from irritable bowel syndrome and constipation found that those who ate 4 dried figs two times per day over a period of four months had significant improvement in IBS symptoms, including less pain and bloating than the control group. Figs are also a natural anti-parasitic and a great way to add an ounce of prevention during the summer.
Try mixing a handful of chopped figs with two cups of pecans in a high-speed blender or food processor to make a delicious pie crust. When the mixture forms a dough-like consistency, just scoop it into a pie pan and press it into the bottom and up the sides with your fingers. Fill with sugar-free, whole fat yogurt and berries and freeze for a refreshing, cold dessert.