Monday, December 03, 2012

Enjoy Persimmons, Oranges And Pears In A Simple Smoothie Or Fruit Salad

Persimmon, orange & pear smoothie - deliciously high in fiber!

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I really love persimmons - all kinds. The Fuyu persimmons that are meant to be eaten like an apple - crisp and firm and the Hachiya persimmons that must be very soft and ripe before eating. Both are high in vitamins A and C as well as manganese. 

The hachiya persimmon is tall and long (on left). Eat when soft.
The fuyu is short and squatty (on right). Eat when firm & crisp.

Importance of Autumn and Winter Fruit
Fruit not only plays a critical role in providing vitamin C, but also in providing dietary fiber. In colder months our consumption of raw foods naturally decreases and with it, many times, our intake of fiber. So eating high fiber fruits, such as persimmons and pears, becomes very important. Here are two simple recipes that incorporate pears, persimmons and oranges. both recipes are suitable for a raw food cleanse

Persimmon, pear and orange smoothie
Vegan, Gluten Free
[makes 2 servings]

1 orange, peeled, seeds removed and sliced
1 very ripe hachiya persimmon, peeled and sliced
1 large pear, quartered, seeds removed (leave skin on)
1 cup unsweetened almond milk*
1/2 teaspoon ground cinnamon
1/2 cup shaved ice
4 drops stevia or to taste
2 teaspoons cold-pressed flaxseed oil

Place all ingredients, except the flaxseed oil, in a blender and process until smooth. 
Add the flaxseed oil and process briefly until combined.
Serve immediately.

* For a raw smoothie, use home-made almond milk.

Per serving: 247 calories, 6.7 g total fat, 0.5 g saturated fat, 0 g cholesterol, 2.4 g omega-3 and 0.7 g omega-6 fatty acids**, 2.3 g protein, 50 g carbohydrates, 10.5 g dietary fiber and 93 mg of sodium.
** The amount of fatty acids does not include any contribution from the almond milk since that information is not provided from the manufacturer.

Fruit - a critical part of our diets in the autumn & winter months

Persimmon, pear and orange fruit salad 
Raw Vegan, Gluten Free
[makes four (2/3-cup) servings or two (1 1/3-cup) servings

1 or 2 Fuyu persimmons, peeled and diced
1 large orange, skin and seeds removed, diced
1 large pear, quartered, seeds removed, diced
1/4 cup raw English walnut pieces

Place all ingredients in a bowl and gently toss. Serve immediately.

Per small side serving (4): 126 calories, 5 g total fat, 0.5 g saturated fat, 668 mg omega-3 and 2.8 g omega-6 fatty acids, 2 g protein, 22 g carbohydrate, 4.6 g dietary fiber and 1 mg sodium.

Per large serving (2): 252 calories, 10 g total fat, 1 g saturated fat, 1.3 g omega-3 and 5.6 g omega-6 fatty acids, 4 g protein, 43 g carbohydrates, 9 g dietary fiber and 2 mg sodium.

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