The theme “Fruit for Fitness” in May focuses on the powerful benefits of incorporating fresh fruits into a fitness-oriented diet. Packed with essential vitamins, minerals, and antioxidants, fruits like berries, bananas, apples, and citrus support energy levels, gut health, weight loss and overall well being. They are low in calories, high in fiber, and provide natural sugars that fuel workouts, making them an ideal snack before or after exercise. This month encourages making fruits a key part of a balanced, active lifestyle to boost both performance and well-being.
1. Quinoa and Apple Cinnamon Bowl Recipe
Quinoa and Apple Cinnamon Bowl Recipe, a delicious and healthy meal option that combines fruits, whole grains, and nuts for a nutritious and energizing start to your day.
Calories: Approx. 417 calories, 2 serving (per serving calories 208)
Ingredients
- 1/3 cup cooked quinoa
- 1 apple
- 8 walnuts
- 1 tablespoon cinnamon
- 1 tablespoon honey
Instructions:
- Firstly, cook quinoa.
- In a bowl, combine cooked quinoa, diced apple, chopped walnuts, cinnamon, and honey.
- Mix well and serve
Health Benefits:
- Provide fiber to support healthy digestion and satiety.
- Have antioxidants that help to reduce inflammation and oxidative stress.
- Also provide healthy fats to support heart health.
- Provides protein to support muscle growth and repair.
References:
- Boyer J, Liu RH. Apple phytochemicals and their health benefits. Nutrition journal. 2004 Dec;3:1-5.
- Navruz-Varli S, Sanlier N. Nutritional and health benefits of quinoa (Chenopodium quinoa Willd.). Journal of cereal science. 2016 May 1;69:371-6.
1. Gut friendly Fruit Salad Recipe
Gut Friendly Fruit Salad Recipe is a tasty and nutritious fruit blend that is good for digestion, enhances gut health, and overall health.
Calories: Approx. 247 calories (1 serving)
Ingredients
- 5 green olives
- 1 apple
- 1 pear
- 1 teaspoon olive oil
- 1 teaspoon lemon juice
Instructions
- Combine all ingredients in a bowl and toss them.
Health Benefits
- Rich in Fiber to support healthy digestion and satiety.
- Provides antioxidants to help reduce inflammation and oxidative stress.
- Provides healthy fats to support heart health.
- The fiber and polyphenols in this Salad help feed good bacteria, promoting a balanced gut microbiome
- Fiber prevents constipation and promotes regular bowel movements.
References
- Slavin JL, Lloyd B. Health benefits of fruits and vegetables. Advances in nutrition. 2012 Jul 1;3(4):506-16.
Cui J, Lian Y, Zhao C, Du H, Han Y, Gao W, Xiao H, Zheng J. Dietary fibers from fruits and vegetables and their health benefits via modulation of gut microbiota. Comprehensive Reviews in Food Science and Food Safety. 2019 Sep;18(5):1514-32.
