Fruity Fructose!

Fruit is healthy, right? But what about canned fruit?

Yes, fruit is super healthy for you, but becomes bona fide junk food when put into a can! Did you know that canned fruit is packaged in syrup? — that syrup is PURE sugar! Why manufacturers feel the need to can, package, and bottle nature’s candy with excess sugar is a question I will never stop asking. The sugar solution clings to the fruit like syrup to a pancake, soaking every bite with utterly unnecessary calories.

If fruit is not in season where you live and you are floking for cheap sources of fruit to have on hand at any time, opt for the frozen stuff—it’s picked at the height of season and flash frozen on the spot, keeping costs low and nutrients high. If you opt for canned fruit, rinse it off  and never never never {yes, never} drink the syrup! Beware of high-fructose corn syrup!

Here’s a fruity recipe for you that’s frustose free!!

Photo by Paul

Photo by Paul

Mandarin Blueberry Muffins 
1 3/4 cups whole wheat flour
3/4 cup oat bran
1/3 cup natural sweetner ( I used date sugar)
1 tablespoon baking powder
1 (11 ounce) can mandarin orange segments, drained and rinsed
2 egg whites
1 teaspoon vanilla or almond extract
3/4 cup fresh or frozen blueberries

  • Preheat oven to 350 degrees F.
  • Prepare a 12 cup muffin pan by spraying with nonstick cooking spray.
  • In a large bowl, combine the flour, oat bran, sugar, and baking powder; stir to mix well.
  • Crush the orange segments slightly and add the oranges and egg whites, and extract to the flour mixture; stir just until the dry ingredients are moistened.
  • Fold in blueberries.
  • Spoon into prepared muffin cups and bake for 15 – 18 minutes or until a toothpick inserted in the center comes out clean.
  • Cool for 5 minutes before removing from the pan.

Enjoy!

In health,
Johanna

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