10 tips for incorporating more fruit into your diet

According to research by Dole, nearly half of people in the UK do not eat fruit and vegetables every day, and just one in ten people know what constitutes a portion of fruit and vegetables. In response to this, Dole has teamed up with nutritionist Fiona Hunter to create 10 easy hacks and tips of ways to incorporate more fruit into your diet.

  1. Puree fruit with a little juice to make a compote which you can stir into plain yogurt, use as a topping for porridge or serve as sauce with ice cream.
  2. Smoothies are a nutritious and delicious breakfast or snack and are super convenient when prepared in advance. Use an ice tray to create smoothie cubes by pureeing your favourite fruit. They can then be stored in the freezer, ready for when you need them. Pop them in your Nutribullet and mix with low fat natural yoghurt. Job done.
  3. Ice lollies are a great way to stay cool when the weather is warm but most shop bought lollies are nothing more than water and sugar.  To make homemade fruit lollies puree fruit with a little fruit juice, pour into an ice lolly mould and freeze. Make them even more delicious and fun by dipping them in yoghurt and then into your favourite topping, such as chopped nuts, or freeze-dried raspberries.
  4. Serve a fruit salsa with grilled meat or fish or at barbeques. Roughly chop pineapple, mango or some peaches and mix with finely diced red onion, cucumber, a little finely chopped red chilli and some fresh mint or coriander.
  5. As an alternative to jam or marmalade why not make a fruity spread to put on your toast in the morning? Mix finely chopped or pureed fruit with some reduced fat soft cheese, add a pinch of cinnamon.
  6. Don’t forget you can use fruit in savoury dishes too – here are just a few ideas: use apricots or peaches to make coronation chicken. Make a fruity couscous by adding roughly chopped pineapple or prunes. Prunes or apricots also make a great addition to stews and Moroccan tagines. Did you know that strawberries in balsamic vinegar are the perfect pairing for roast pork?
  7. Fruit is your friend when baking too! Did you know that Prune puree can be used to replace up to 50% of the fat in baked goods? Just blend the prunes with a little water and use this as your binding agent. It also acts as a great natural sweetener too.
  8. Upgrade your weekend brunch by making a healthy alternative to traditional American breakfast pancakes. Make the two-ingredient pancake batter out of pureed bananas and eggs, topping them with a healthy berry compote when they’re ready. Delicious!
  9. Jelly is treat that kids love – set summer berries or other chopped fruit in jelly. Why not try a grown-up version by setting strawberries in champagne jelly for summer parties. Jelly is not just for the kids after all!
  10. Think outside the box, get creative and think of ways inject a bit of fun into eating. Who says sushi has to be savoury?  Try our fun fruit sushi, or use fruit to create an artwork out of your kids’ meals. Stuck for ideas? Pinterest is your friend. Trust us, your kids will be impressed.

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