Superfruits in Your Daily Diet

Because of the nutrient richness of superfruits, using them regularly will help create a daily diet that is economical as well as easier and more enjoyable as you grow familiar with the variety of choices for nutrient profile, flavor, and color. Just three servings per day can bolster overall health I limit the lists for each superfruit group in this chapter to just a few having the best combination of nutrient content, taste, simplicity, and affordability, but you should try different superfruit choices to develop your own favorites. I ll also show you how to include superfruits in a healthy meal plan the Mediterranean diet. 

Your goal should be to involve whole fruits in your meals from the beginning of each day. Whole-grain bread or cereal with pieces of superfruits would be ideal. Simply heat up a bowl of oatmeal, add some low-calorie yogurt fortified with vitamin D and omega fats, toss in a few pieces of your favorite superfruit, and enjoy. Now you re ready to tackle the morning. Refer to Chapter 6 for breakfast recipes and smoothie recipes, which are super ways to launch yourself into the day. 

preserves, and marmalades can be spread on whole-grain bread, added to oatmeal, or used as dessert toppings. I put thin slices of orange and lemon peel in my blueberry jam for extra flavor and nutrient value Orange-grapefruit-lemon-lime marmalades can be fortified with extra pieces from your stored peels. 

Seaberry jams with marzipan, berry pieces, pineapple, and orange peel are popular in Europe. Jams, jellies, and salad dressings offer familiar formats for getting to know the nutrient-dense but tart-tasting seaberry. Blackcurrant jam, for its part, contributes that unique mild bitterness resulting from its intense vitamin C and polyphenol contents—a reminder about the superfruit signatures inside. 

The way to optimize these nutrient-rich sources in your daily meals is to make them an essential part of every meal and snack. You don t need all twenty superfruits in your kitchen, but only a few of your favorites daily—to keep variety of interest—and then only a serving of each for main courses, desserts, and snacks. To get your five to ten total daily servings of colorful fruits and vegetables, this is easy, isn t it  

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