The Nourishing Gourmet

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Fruit

Fermented Fruit Leather with Protein Punch

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Fermented fruit leather with chia seeds - A great, portable and healthy snack --- The Nourishing Gourmet

By Andrea, from It Takes Time

This kid-friendly snack is not only low in sugar, it offers a nice touch of protein. The fermentation process helps reduce natural sugars, and the addition of chia seeds not only adds protein but  brain-boosting omega 3 fatty acids as well!

Once the fruit mixture is dried, simply cut into strips. Your kids will love this healthy version of the popular Fruit Roll-up!

Fermented fruit leather with chia seeds - A great, portable and healthy snack --- The Nourishing Gourmet

Method for Fermented Fruit Leather with Protein Punch

Place 2-3 cups fresh or frozen fruit chunks in food processor (S blade) or high-powered blender.

Process until a smooth consistency. (Shortcut option: Use store-bought unsweetened organic applesauce.)

Add desired spices (cinnamon, nutmeg, ginger) to taste.

Stir in 2 tablespoons whey, packaged culture starter or kombucha.

Blend thoroughly.

Add the fermentation starter.

Blend in the chia seeds.

Stir.

Pour fruit mixture into mason jar.

Cap the jar and place on shelf away from direct sunlight for 24-48 hours.

Spread the fruit mixture on sheets of unbleached, lightly oiled parchment paper or ParaFlexx sheets.

Keep the mixture fairly thin. If the leather is too thick it will be difficult to roll.

Dehydrate for 8-15 hours at a setting of 100-115 degrees. You will know the leather is done when you can peel it off the sheets. If some parts are still soggy, put the trays back and dry longer.

This kid-friendly fruit leather is simple to package in parchment paper or snack bag. Add a note or tie with raffia or ribbon. Pack an extra for your kids to share with a friend or teacher!

Fermented fruit leather with chia seeds - A great, portable and healthy snack --- The Nourishing Gourmet

Fermented Fruit Leather with Protein Punch
 
 
Kids love this real food version of the popular Fruit Roll-up! The fermentation step is optional, but helps reduce natural sugar and add a probiotic twist. I add cranberries to the fruit blend, to cut back on sugar and add a nice tart flavor.
Ingredients
  • 2-3 cups fresh or frozen fruit chunks
  • spices to taste such as ginger, cinnamon, and/or nutmeg
  • 2 tablespoons whey, kombucha, or packaged culture starter
  • ½-1/4 cup chia seeds
Instructions
  1. Combine fruit chunks in food processor (S blade) or high-powered blender.
  2. Add spices to taste.
  3. Blend thoroughly.
  4. Add the whey, kombucha or packaged culture starter.
  5. Add the chia seeds.
  6. Stir.
  7. Pour fruit mixture into mason jar.
  8. Cap lightly and place on shelf away from direct sunlight for 24-48 hours.
  9. Spread the fruit mixture on sheets of unbleached, lightly oiled parchment paper or ParaFlexx sheets.
  10. Continue to spread the mixture until fairly thin. If the leather is too thick it will be difficult to roll.
  11. Dry at 100 degrees for 8-12 hours until smooth and no longer sticky.
  12. Package as desired and enjoy!

Looking for more kid-friendly, healthy snack ideas?

 

Cold Mixed Berry Fruit Soup (Gluten, Grain, Dairy, and Sugar-Free)

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FruitSoup1

Nothing says summer like juicy, sweet berries. At the peak of the season, these tasty morsels are bursting with flavor, as well as all sorts of nutrients for the body. This cold mixed berry fruit soup is full of summer flavor and is the perfect end to an evening meal. This dessert won’t leave you feeling overly full and weighed down — it is light and refreshing. The lime juice adds a kick of brightness to your palette, while the balsamic adds a rich depth of flavor. Both acids work well to enhance the flavor of the fresh fruit.

Berries are one of my favorite foods. I don’t eat a lot of fruit, but when it comes to berries, I’m a fanatic. Especially blackberries. Those are my favorite and for good reason. Not only are they a tasty way to soothe my sweet tooth, but berries in general are low glycemic and full of fiber. Strawberries are a rich source of vitamin C, as are raspberries and blackberries. My mother always told me to eat for color. The richer the color of the fruit or vegetable, the more nutrition was in it. The rich reds, blues, and purples of berries means they are full of phytonutrients and antioxidants. All berries are good sources of minerals too, provided they were grown in healthy, living, mineral-rich soil.

Other recipes on The Nourishing Gourmet that include these amazing berries include the following: Summer Berry Ice Cream Pie, Strawberry Fool, Black Cod Salad with Blackberry Dressing, Blackberry Cream Gelatin, Strawberry Kefir Popsicles, Honey-Sweetened Raspberry Sauce.

FruitSoup5

For this recipe, any combination of berries could be used, depending on what is in season and available to you locally. This is a combination that I like, but I encourage you to experiment and come up with your own family favorite! Frozen fruit will also work, though it is a little thinner of a consistency than if you use fresh berries. Depending on the sweetness of your berries, you may not need any additional sweetener, but a little stevia or honey work nicely. Maple syrup even works well and adds a hint of additional flavor to the soup. You don’t have to, but it is simply divine topped with whipped cream, crème fraîche, yogurt, ice cream – you name it. If you’re dairy-free like me, Kimi’s whipped coconut cream is an amazing topper for this soup.

FruitSoup2

Cold Mixed Berry Fruit Soup (Gluten, Grain, Dairy, and Sugar-Free)
 
Author:
Recipe type: Dessert
Serves: 4
Print
 
Juicy, flavorful berries make this delicious cold soup a tasty, refreshing summertime dessert.
Ingredients
  • 5 ounces fresh organic strawberries
  • 5 ounces fresh organic blueberries
  • 5 ounces fresh organic raspberries
  • 5 ounces fresh organic blackberries
  • ¼ cup, plus 2 tbsp. fresh squeezed organic lime juice
  • 1 - 2 tbsp. fresh grated ginger
  • ½ - 1 tsp. balsamic vinegar
  • Honey or stevia to taste (optional)
Instructions
  1. Place all of the ingredients in a blender or food processor and purée until smooth.
  2. Pour the mixture through a strainer to catch all the seeds and pulp.
  3. Chill the soup in the fridge for a few hours or overnight before serving.
  4. Serve with a dollop of yogurt, crème fraîche, vanilla ice cream, whipped cream, etc., and a few sprigs of mint.

Hi! My name is Jessica and I am a real food nut, avid reader and researcher, blossoming yogi, and animal lover. I have had a life-long passion for food and being in the kitchen is where I am the happiest and most comfortable. I began helping my mother cook and bake around the age of three and I’ve been in the kitchen ever since. I ended up working in a restaurant in my hometown for almost a decade, working in every position there and finally becoming the lead chef. My main mission in life is to provide real food recipes that are simple, yet delicious, as well as show how eating healthy doesn’t have to be complicated or expensive. I love to show people how making even small changes in their diet and food selections can make a huge difference in their lives. Along the way, I’ll share stories of my own real food and health journeys, as well as ideas for how to live a healthier, more natural life. I’d love it if you’d stop by and visit me at my blog, Delicious Obsessions.

Lessons From History: Fruit is a Dessert

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ng_roastedbananas

“Eat your fruits and vegetables!” is common health advice we hear. The impression we get from advertising, government health recommendations, and our mothers is that eating fruits and vegetables is an unpleasant task that must be done for our own good. Kind of like brushing our teeth, doing the dishes, or cleaning out the cat’s litter box.

This is a sad, sad sign.

What about history, though? How did people in the past view their fruit? I would like to make the case they didn’t view fruit as a “health” must, but as a pleasure.

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