For all of you who have committed to eating cleaner this year, it's important to keep some easy recipes on hand for when time is short. As I mentioned earlier this month in my Vitamin Loaded Smoothie Bowl post, it's essential for our health to get the recommended vitamins and minerals into our diet each day. These tropical fruits are not only bright and colorful, but they are loaded with a variety of nutrients.
Vitamin C tops the list. Kiwi packs as much Vitamin C as an orange which makes it a great immune booster as well as being a good source of fiber. The polyphenolic antioxidant compounds in a mango are true cancer fighters, specifically breast and colon cancers. It is also a great source of vitamin A which helps us maintain healthy mucous membranes and skin. Mangoes are packed with potassium which aids in controlling heart rate and blood pressure. And of course there is the pineapple. It is off the charts with vitamin C and maganese not to mention containing bromelain which helps with digestion in the intestinal tract. I think it is safe to say you are getting a variety of nutrients by combining these tropical fruits.
As I said, this flavorful bowl of fruit can be enjoyed any time of day. It literally takes a few minutes of chopping and you are on your way to waking up those taste buds. But do you know what makes this even better...a little sweet cashew cream on top! Cashews are a great mineral source containing your daily recommended value of copper, and are a valuable source for maganese, magnesium, and phosphorus. They also contain zero cholesterol and give you a boost of protein to add to your fruit.
The pineapple cashew cream is basically the same recipe I use for my Sweet Cashew Cream but with some added pineapple for a nice twist. You can use mango or kiwi if you desire. Remember, you can adjust the amount of water to obtain a thicker or thinner consistency. I've also added a touch of turmeric to the cashew cream Not only does it give it a nice, vibrant color, but you get a touch of the turmeric benefits as well!
1 cup pineapple, diced
1 cup kiwi, diced
1 cup mango, diced
Pineapple Cashew Cream
1 cup raw cashews, soaked for 4-6 hours
1/2 cup filtered water
1 Tbs maple syrup
1/4 cup diced pineapple
1/2 tsp vanilla extract
1 Tbs lemon juice
1/2 tsp turmeric (mostly for color)
1. Chop your fruit and place into a bowl.
2. To make the pineapple cashew cream, drain and rinse soaked cashews and place all ingredients in a high speed blender and blend until smooth. If you want a thicker cream, ease up on the water. Add more water for a thinner consistency.
3. Add your cashew cream to your bowl of fruit or parfait. Top with some shredded coconut and chopped macadamia nuts for added texture. This recipe serves 2-3. Multiply according to your serving needs.