Using fruit as a healthy substitute in cooking

Being an avid user of Twitter I tend to be logged on to the site all day every day.  I find it a fascinating way to keep up with the goings on in the world.  During a regular day of being nosey and seeing what everyone had to shout about I noticed a tweet that took my interest.  It mentioned that fruit can be used as a substitute for certain ingredients in baking.  This struck a particular chord with me because here at Simply Nectar we know only too well that fruit can be used instead of sugar.  Simply Nectar drinks don’t contain any refined sugars.  If the drinks need sweetening at all we just add a dash of grape juice.  That is all they need.   Knowing this I was then intrigued to find out more about other ways fruit can be used to sweeten products and what else it can replace.  My curiosity encouraged me to delve deeper into the subject and this is what I found out.

Fruit can be used to replace artificial sugars and sweeteners in most recipes.  You can swap about half a cup of fruit for one cup of sugar.  It can be used in all forms too – from liquid to solid.  Fruit juice – such as Simply Nectar (of course!) – can be used to add sweetness to food.  If you want to juice your own fruit then you can obviously do this but make sure you use the fruit pulp as well as the juice because this can thicken as well as sweeten.  Another thick liquid you can use is apple sauce.  This can be used as a healthy replacement to butter and oil as it has similar properties to these ingredients.  It allows the finished product to retain its moisture so deducting oil or butter from the recipe won’t dry it out.

Image courtesy of Ambro / FreeDigitalPhotos.net

Purees are also a good way to add sweetness and the trusty apple can be used once again.  An apple puree will work especially well in many baked goods.  Pear and prune puree can also work well as they can replace a significant amount of sugar in cake mixtures in particular.  You can even play around with sweet vegetable purees like pumpkin, sweet potato or butternut squash.  They all add nutritional benefits.  You could try using the purees with spices such as cinnamon or nutmeg.   You can make your own puree or sauce by simmering one cup of water with around a quarter of a cup of fruit for about an hour.

Image courtesy of Bill Longshaw / FreeDigitalPhotos.net

As well as pureeing the fruit, you can use overripe fruits such as pears, bananas, figs and mangoes.  If you drain off the excess juice from these fruits then you can usually use an equal ratio of fruit to sugar.  Overripe fruit doesn’t just have to be added to recipes either.  Why not mash it up to form a paste which can then be used as a topping.  Smother it on toast, bagels or muffins instead of jam or chocolate spread.

Image courtesy of Grant Cochrane / FreeDigitalPhotos.net

Another option is to use the zest of a lemon, orange or lime to add sweetness and enhance the fruitiness of a dish.  Dried fruits also work well.  Try fruits such as plums, apricots, raisins and cranberries.  When fruit is dried it retains its natural sugars and so can provide bursts of sweetness if used in baking.  Take caution though.  Dried fruit is very dense so it needs to be used in small quantities in particular recipes, otherwise it may ruin the end product.  It may sink to the bottom of the mixture or not get distributed equally. 



Image courtesy of Rawich / FreeDigitalPhotos.net

So there we have it; the proof that fruit can be used in lots of ways and can be used to replace many ingredients.  We all for getting rid of added sugar in food and drinks and now you can help us.  Stop including artificial sugars and sweeteners in your recipes and start using fruit.  It’s pure, natural goodness and by the sounds of it it’s also very easy to use.  Give it a try and see for yourself.

Simply fruit,

Simply Nectar

Simple smoothes - drink your way to paradise

This current British weather is enough to make anybody pack their bags and run screaming into the sun in search of a lifetime of happiness and fulfillment.  I am certainly on the verge of doing so myself.  Our summer time is very often a bit of a joke and we all know it.  But there is a way we can still have a little bit of sunshine on these grey, cold and wet days.  How?  By tucking into a smoothie that offers a taste of the good life.

In an effort to bring summertime indoors, and to get a flavour of the exotic, Simply Nectar has pulled together these great smoothie recipes.  Just supping on one of these healthy, fruity and delicious smoothies is enough to transport your mind to a tropical destination far away from England's predictably dreary shores.  The taste will bring back precious memories of happy, lazy days spent in the sunshine; the smell of frangipani in the air; the sea sleepily lapping at your feet.  Oh what we'd all give to be there right now.  Make one (or more) of these easy and tasty smoothies and you can be (sort of!)

Photo: FreeDigitalPhotos.net

You don't need many ingredients so these won't cost you an arm and a leg to make.  It'll be the cheapest holiday you've had!  Plus, the best thing about these smoothies is that they all contain Simply Nectar.  These smoothies use Peach Simply Nectar and Mango Simply Nectar.  We'll add more recipes for other flavours next week.

Simply Peach

• bottle Peach Simply Nectar
• ½ cup peach yoghurt
• ½ cup milk
• 6 ice cubes

Directions: Blend the Peach Simply Nectar with the ice and milk.  Slowly add the yoghurt and blend for another minute on a low setting.

Simply Mango

• 1 bottle Mango Simply Nectar
• ½ cup mango yoghurt
• ½ cup milk – preferably whole or semi skimmed
• 6 ice cubes

Directions: Blend the Peach Simply Nectar with the ice and milk.  Slowly add the yoghurt ad blend for another minute on a low setting. 

Peach, banana and ice cream

• 1 bottle Peach Simply Nectar
• 1 small banana or ½ a large banana
• ½ cup peach or vanilla ice cream
• 1 cup milk

Directions: Start by blending the Peach Simply Nectar with the banana and milk.  Add the ice cream last and blend for 30 seconds on low to keep the ice cream texture in the smoothie.  This is a very great tasting and healthy peach smoothie that is ideal for children.

Mango, banana and pineapple

• 1 bottle Mango Simply Nectar
• ½ fresh pineapple, peeled, cored and chopped
• 1 small banana or ½ large banana, chopped
• Juice of ½-1 lime (according to taste)
• 150ml milk
• 8 ice cubes

Directions: Blend the Mango Simply Nectar with the pineapple, banana, milk and ice cubes until the desired consistency is reached.  Add lime juice according to taste.

Photo: FreeDigitalPhotos.net

Peach and banana

• 1 cup mashed ripe bananas — (about 2 large), — frozen
• 1 bottle Peach Simply Nectar
• ½ cup milk

Directions: Place all ingredients in blender. Cover and blend about 30 seconds or until smooth. Serve immediately over ice cubes. Serves 2.

Mango and strawberry

• 1 cup frozen or fresh strawberries
• 1 cup Mango Simply Nectar, chilled
• 5 cups plain or vanilla yogurt
• 4 ice cubes

Directions: In a blender, combine strawberries, Mango Simply Nectar, yogurt, and ice and blend until mixture is smooth and frothy. Pour into 2 tall glasses.

Peach and raspberry

• 1 cup low fat peach yogurt
• 1 bottle Peach Simply Nectar
• ½ cup What On Earth organic raspberries
• 2 ripe medium peaches, diced

Directions:

Combine the yogurt and nectar in a blender. Add the raspberries and peaches. Blend until smooth. Serves 2

Mango and banana

• 1 bottle Mango Simply Nectar
• 1 banana, peeled and sliced
• 1 heaped tablespoon of honey
• 1 cup plain yogurt
• 8 ice cubes

Directions:

Place all of the ingredients (add ice last) in a blender and puree until smooth. Pour into glasses.  Garnish with additional fruit pieces, mint, and a straw.

If you have any other suggestions for smoothies we'd love to hear them.  Just drop us a line and let us know.  For now we hope you enjoy these suggestions.

Simply smoothies,

Simply Nectar