Fruit Book , livre ebook

Title Page
THE FRUIT BOOK
A delicious and easy-to-follow recipe book
Heather Prince



Publisher Information
Published in 2014 by
Andrews UK Limited
www.andrewsuk.com
The right of Heather Prince to be identified as the author of this work has been asserted by her in accordance with the Copyright, Designs and Patents Act 1998
Copyright © 2014 Heather Prince
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means without the prior written permission of the publisher, nor be otherwise circulated in any form of binding or cover other than that in which it is published and without a similar condition being imposed on the subsequent purchaser. Any person who does so may be liable to criminal prosecution and civil claims for damages.



Note
Dear Reader
Cooking is fun. And the earlier, you learn, the better fun it is. I am committed to helping you help yourself. I believe that your body is worthy of good care and that no-one is more suitably qualified to care for it than yourself.
When I was 9 years old my Mum gave me “My learn-to-cook book” and I discovered a world of baking, creating delicious treats to share with my family. But what was most fun of all was the eating!
Cooking is easy and it’s exciting. If you follow carefully, step by step, the recipes in this book, you’ll find that everything tastes delicious. In fact, because you’ve made it yourself, it will taste a hundred times better! So on with your apron and into the kitchen!
Enjoy!
Heather
I dedicate this book to my granddaughter Ruby Rose and the three “sparkles” who are in their Mums’ “ovens.”



Introduction
This is a book about fruit and what nutrients it contains. Did you know that many people do not eat fruit? It’s recommended we eat at least 2-4 servings of fresh, raw fruits every day, to give our body the right nutrients in order to remain healthy.
The trouble with modern eating habits is that the food we eat isn’t good for us and comes out of packets. This book has the aim to encourage you to use fresh produce, with easy-to-follow recipes, that are lots of fun to make.
We are living energy. Food that grows from the earth contains energy, known to us as nutrients, which our body needs to maintain healthy cells.
What you look like on the outside depends a lot on what you do for yourself on the inside. And as far as your skin is concerned, vitamins and proper nutrition are essential.



For Parents
Studies show that children who eat a natural healthy breakfast have better test scores, school attendance and attention spans: as well as less depression and hyperactivity. A fruit smoothie; yogurt with fresh fruit or fruit salad is a healthy way to start the day, avoiding the sugar in packets of cereals!
It also helps to drink plenty of fresh water. Many children are deficient in the mineral magnesium. Did you know that phosphoric acid found in colas and food leaches magnesium from your body whenever you eat or drink it? So read the labels and avoid phosphoric acid!
Remember healthy people eat breakfast; eat fresh food; sleep well and enjoy regular exercise.



Recipes
This book is filled with delicious recipes for various fruits which will be fun to make and eat. Before you start any recipes get everything out that you will need - scales; ingredients listed at the head of every recipe and all the cooking utensils.
Always wear an apron so you won’t spoil your clothes with fruity or floury fingers!
Always wash your hands before you start to cook.
I suggest Manuka honey in some of the recipes as it contains an extra naturally occurring active ingredient known as UMF, which makes it distinct. It doesn’t lose its potency when exposed to heat, light or dilution.
Remember that preparing food with love is one of the greatest gifts we can all give to our families and friends.
After you have completed the recipe, make sure you wash up and leave the kitchen tidy.
Then eat the food mindfully and notice the feeling your food gives you.





Strawberries

I am Althea and I would like to tell you that strawberries came from ancient Rome.
ALTHEA SAYS DID YOU KNOW: Strawberries are a member of the rose family.
There are 200 seeds on each strawberry and they are the real “fruits”!
HOW WILL IT MAKE ME FEEL? Anti-Aging - The fruit is rich in B-complex group of vitamins. Blood Pressure - They contain good amount of minerals like potassium, manganese, fluorine, copper, iron and iodine. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure. Health - Strawberries may have potential health benefits against cancer, ageing, inflammation and neurological diseases. Inflammation - Strawberries are a great source of vitamin-C, which is also a powerful natural antioxidant. Vitamin C helps body develop resistance against infections, reduce inflammation and mop up harmful free radicals.
ALTHEA’S STRAWBERRY BITES When buying strawberries, choose plump, bright and even-coloured. Normally eaten raw strawberries can be added to smoothies, fruit salads, fruit punch, cheese and fruit platters, sorbets, ice creams, tarts, cakes, sauces, crepes, waffles, added to stewed fruits, made into jam or served on top of your breakfast cereal.
STORE
Remove from the punnet. Place unwashed in a single layer on paper towel on a plate. Cover and place in the fridge. Use within 3 days.
FOLKLORE
During medieval times the strawberry was considered as a symbol of wealth and well-being.
The nobility in France used to bathe in strawberries to keep their skin glowing and clear. Many people today still use them for treating skin rashes and sunburn.
HOW TO PREPARE STRAWBERRIES
Wash and hull by removing green stem on top, but only when ready to eat. A little sugar sprinkled over an hour before eating is believed to bring out the best flavour.
RECIPES
Preparing food with love is one of the greatest gifts we can all give our families and friends
BREAKFAST OR DESSERT: YOGURT POTS
You will need: strawberries crushed granola or dry cereal, i.e. chocolate cornflakes or chopped nuts (if no nut allergy) strawberry or vanilla yogurt whipped cream glass dish or clear plastic cup table knife and chopping board
In a glass dish, put 2-3 tablespoons strawberry or vanilla flavoured yogurt at the bottom.
Use a table knife and cut 2-3 strawberries in bite size pieces. Next sprinkle 2-3 tablespoons crushed granola, dry cereal or chopped nuts, whichever is your favourite.
Layer again yogurt, strawberries and nuts. Top with a spoonful of whipped cream. Serve immediately or store in the fridge until ready to eat.
DESSERT: CHOC STRAWBERRIES
You will need: Approx 8 oz/225g milk chocolate or plain chocolate, broken into pieces 12 large strawberries with long stems, washed and completely dried Baking sheet waxed paper or parchment paper small saucepan glass bowl wooden spoon
Line a small baking sheet with waxed paper or parchment.
Break up the chocolate into pieces. Put into glass bowl over simmering saucepan of water. Stir until most of the chocolate is melted and the texture is smooth.
Dip strawberries into melted chocolate, coating half of the lower part of the berry. Hold dipped berry over bowl, allowing chocolate to drip back into the bowl.
Place onto baking sheet to set.
SNACK: YUMMY STRAWBERRY MILKSHAKE
You will need (for 2 portions): 250g /8.5 oz Ripe Strawberries 1 Ripe Banana 175ml/6ozs Chilled Organic Milk (or Soya/Almond milk) 1 scoop ice cream or frozen yogurt (any flavour you prefer) blender or food processor
Wipe the strawberries and carefully remove the green stalks.
Put the strawberries in a blender or food processor, peel the banana and cut into slices.
Put the banana in the blender and add the milk.
Put the lid on your blender and secure tightly, blend until the mixture is smooth and foaming. Add a scoop of ice cream/frozen yogurt and blend.



Oranges

I am “Raj” and I am from Eastern India. Some believe this is where oranges originated, yet other people believe Vietnam or Spain. The name for the fruit in Sanskrit was called na rangi and the English said an orange which evolved into “an orange”.
RAJ SAYS DID YOU KNOW: This fruit grows to different sizes and colours depending on local conditions, most commonly with ten carpels, or slices, inside.
In one orange it has: potassium calcium vitamin A folate vitamin C
HOW WILL IT MAKE ME FEEL?
Brain: Fruit is the ultimate brain fuel, especially before a test or exam! Eat as much fruit as you want before you do your test and avoid brain blocking foods white flour, refined white sugar, meat and dairy.
Anti-Cancer: In the skin of an orange there is a natural plant chemical called “monoterpenes”. It protects cells becoming cancerous and helps fight existing cancers.
RAJ’S ORANGE BITES
The fruit is commonly peeled and eaten fresh, or squeezed for its juice.