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Dust Off the Fruit Bowl: 5 Heart Healthy Recipes

By HERWriter
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Dust Off the Fruit Bowl for 5 Heart Health Recipes Olga Zaytseva/PhotoSpin

The Victorian Era proverb, “An apple a day keeps the doctor away,” turns out to be supported by scientific evidence. Eating just one or two pieces of fruit a day lowers your risk of heart attack by 40 percent, according to research by Oxford scientists.

"Our data clearly shows that eating fresh fruit can reduce the risk of cardiovascular disease [CVD], including ischaemic heart disease and stroke - particularly haemorrhagic stroke. And not only that, the more fruit you eat the more your CVD risk goes down,” said Oxford University researcher Doctor Huaidong Du.

Read on for some easy recipes to liven up everyday fruits.

Apple Omelette
Serves 2 - 3

This is a recipe I’ve been making for years, adapted from The Frugal Gourmet. It’s a staple in our house.

1 large apple, peeled, cored and sliced thin
1 tablespoon butter (or cooking spray)
1/2 teaspoon cinnamon
6 eggs, beaten

When apples begin to soften, add 6 beaten eggs. Cook until firm.

Apple Salad
Serves 2

2 large apples, cored and diced.
2 tablespoons lemon juice
1/2 cup walnuts, toasted
1/2 cup dried cranberries
2 tablespoons honey (optional)

Toss diced apples with lemon juice. Add dried cranberries and walnuts. Mix well. Add honey, if desired.

Banana on a Stick
Serves 4

2 bananas, peeled and halved
Dark chocolate, melted
1/2 cup sunflower seeds

Insert popsicle sticks into cut ends of bananas. Dip bananas in melted chocolate and roll in sunflower seeds. Freeze.

Cantaloupe Salad
Serves 4 - 6

My kids like cantaloupe so much, all I ever see of it is empty rinds strewn across the kitchen counter. But if cantaloupe has a longer shelf-life at your house, try this tangy salad.

1 cantaloupe
3 teaspoons honey
2 tablespoons finely chopped mint
2 tablespoons shredded ginger
2 tablespoons honey

Peel, seed and dice cantaloupe. Mix remaining ingredients together and add to diced melon. Toss. Serve immediately.

Orange and Fennel Salad
Serves 2

Fennel is that large white bulb in the produce section you never buy. It adds a crunchy, spicy dash to this salad.

2 oranges, peeled cleanly and sectioned
1 small bulb fennel, sliced thin
1/2 red onion, sliced thin
1/4 cup olive oil
Juice of 1 lemon
1/2 teaspoon kosher salt
1/4 teaspoon pepper
1/4 cup sliced almonds, toasted

Mix orange sections, fennel and onion. Blend olive oil, lemon, salt and pepper and drizzle on orange mixture. Top with almonds.

Rainbow Fruit Kabobs
Serves 10 - 15

1 pound red grapes
2 pints blueberries
1 pound green grapes
3 cups pineapple, chopped
1 cantaloupe, seeded and chopped
2 pints strawberries

Thread fresh fruit on wooden skewers in the spectrum of the rainbow: purple, blue, green, yellow, orange, red.

Arrange kabobs in an arch on a platter. Serve proudly.


Eating at least one piece of fruit a day cuts risk of heart attack by 40 per cent, finds major study. telegraph.co.uk. Retrieved June 30, 2015.

Reviewed July 1, 2015
by Michele Blacksberg RN
Edited by Jody Smith

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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.

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