You know you’re supposed to include more color into your diet, but how? Summer is the perfect time to start making small changes to your eating habits because there’s a variety of fresh, local produce available.
The American Heart Association recommends at least 4 servings of fruit each day. This includes fresh, frozen, canned, dried and 100% fruit juice. And serving sizes don’t need to be complicated! Just focus on adding more color to your plate!
Think you can’t incorporate fruit into every meal? Think again. Here are 20 recipes that focus on fruit throughout the day.
Breakfast:
If you like a warm breakfast, check out this Cinnamon Quinoa with Peaches.
Instead of enjoying your fruit and toast separately, try them together! This Pomegranate-Grapefruit Avocado Toast is a delicious twist on a breakfast classic.
Swap out butter or oil with avocado for these Avo-berry (avocado blueberry) Muffins.
For an easy on-the-go breakfast, check out these fruity Breakfast Bars.
The weekends are perfect for these kid-friendly Blueberry Pancakes.
Lunch:
Salads are great to prep ahead and take for lunch. Adding fresh fruit along with veggies can make each salad unique. Try this Mango, Avocado and Black Bean Salad.
Looking for something different? Change up the average lunch for this Zesty Avocado and Blueberry Smoothie Bowl.
Keep it light and fresh with the Strawberry, Jicama and Cucumber Salad.
Grapes add a touch of sweetness to this otherwise savory Mediterranean Couscous Salad.
This cool and refreshing Cantaloupe Cucumber Gazpacho is served cold.
Dinner:
Fruit salsas are the all-stars in these Grilled Chicken and Blackened Fish recipes.
Looking for a set it and forget recipe? These slow-cooker Pork sandwiches are served with fresh mango sauce.
Fried plantains get a healthy update in this baked version, served as a star side dish to Grilled Marinated Pork.
Kick it up a notch for your weeknight dinner menu with these Vietnamese-Style Lettuce Wraps with grilled shrimp, avocados and mangoes.
Dessert:
Not only will you get servings of fruit, but you’ll also benefit from protein and fiber in the Raspberry-Mango Parfait.
Keep cool and refreshed with Peach Mango Italian Ice with Vanilla Frozen Yogurt.
If you’re doing some entertaining and need a simple crowd-pleaser, you can’t go wrong with Fruit Salad topped with Lemon-Mint Yogurt Dressing.
Check out this heart-healthy version of an American classic: Pineapple Upside-Down Cake.
When you’re done barbequing, leave the grill on for these Grilled Fruit Kebabs with Balsamic Dressing.
There are so many fun, heart-healthy ways to incorporate more fruit into your diet at every meal. Get creative with menu preparations and see how many times you can fit fruit servings into your day.
For more great recipes that balance flavor with heart-smart ingredients, visit www.heart.org/recipes.