FRUSH Explore A New Side Of Fruit
FRUSH Explore A New Side Of Fruit In the heat of Miami, what can be better than a dose of freshness? Frush is the perfect combination between fruit, freshness, and fun. At Frush we will show you how to see fruit in a different way, and you will be able to have a complete yet healthy meal. It is perfect for kids too, because they will find the fun in healthy eating. In this book you will find amazing recipes for your every day, but also perfect dishes to impress your guests. Easy and fresh, this recipes will show you a new way to see and use different furits.
ACTION FRUSH and Chloe Coscarelli have teamed up with Action for Healthy Kids to bring a healthy snack to kids in Miami. With Chloe’s knowledge and the support of Acion for Healthy Kids, FRUSH wil create a weekly menu to bring a healthy snack and lunch to kids in elementary schools. Healthy body meands healthy mind and a better education. Action for Healthy Kids fights childhood obesity, undernourishment and physical inactivity by helping schools become healthier places so kids can live healthier lives. We partner with a legion of dedicated volunteers -- teachers, students, moms, dads, school wellness experts and more -- from within the ranks of our 120,000+ network to create healthful school changes. After all, everyone has a part to play in ending the nation’s childhood obesity epidemic. Our grassroots efforts are supported by a collaboration of more than 75 organizations, corporations and government agencies. Working together, we’re giving kids the keys to health and academic success
by meeting them where they are -- in the classroom, in the cafeteria and on the playground -- with fun physical activity and nutrition lessons and changes that make it possible for them to eat nutritiously and play actively every day. Action for Healthy Kids’ 2013-2016 strategic goal is to direct all efforts towards ensuring that all U.S. schools provide healthy foods, quality health and physical education, and comprehensive physical activity for all students by 2030. We are making healthy kids a national priority by developing effective plans to implement district wellness policies, health programs and practices, and school-family-community partnerships. These three components will work together to drive transformative change in health policies, systems and environments. By taking greater action today, we can prevent our children from becoming obese adults counted among the millions with preventable chronic diseases.
FOR HEALTHY KIDS
THE CHEF CHLOE COSCARELLI Chloe Coscarelli committed herself to bring delicious, meatfree dishes to a mainstream audience. She was a contestant in Cupcake Wars, and her vegan cupcakes wowed the judges and garnered her first prize. Coscarelli is a graduate of UC Berkeley, where she discovered her love for cooking while sneaking baked goods into the library and making cakes for her friends. A summer internship at Millennium, a San Francisco gourmet vegan restaurant, led to a course of study at The Natural Gourmet Institute in New York. Coscarelli followed that with entry into Cornell University’s Plant-Based Nutrition program. Coscarelli was featured in the Cooking Channel television documentary “The Veg Edge” and has appeared on NBC’s The Today Show, CBS’s The Doctors, VH1, CNN, HLN’s Jane Velez-Mitchell Show, and the Fran Drescher Show. In 2012, Coscarelli published her first cookbook, entitled Chloe’s Kitchen. In 2013, her second cookbook, Chloe’s Vegan Desserts, was published. In 2014, her third cookbook, “Chloe’s Vegan Italian Kitchen”, was published. In July 2015, she opened her first vegan restaurant, “by CHLOE”, and then a Miami-based location, “FRUSH”.
AVOCADO STRAWBERRY SALAD
A refreshing blend for the hot summer days Ingredients
Preparation
1 cup of red & white quinoa
1. Cook the quinoa following the instructions on the package. Remove from heat and let cool to room temperature.
2 cup of water 1 cup of blueberries 1 cup of raspberries 1 cup of blackberries 1 mango, chopped A bunch of fresh mint, chopped Seasoning Juice of 1 lemon Juice of 1 orange 3 tablespoons of maple syrup (or honey)
2. While the quinoa is cooking, in a bowl whisk together the juice of lemon and orange and add the maple syrup. Set aside. 3. In a large bowl, combine the fruits and the mint. Add the cooled quinoa. Pour the dressing and mix well.
AVOCADO STRAWBERRY SALAD
The classic strawberry spinach salad has been a favorite for ages. So simple, so fresh, and so good! Ingredients
Preparation
6 cups fresh baby spinach
1. Toss all ingredients together with your desired amount of dressing until combined. Serve immediately.
1 pint strawberries, hulled and sliced 1 avocado, diced (or you can double this to 2 avocados!) 4 ounces crumbled gorgonzola or blue cheese 1/4 cup sliced almonds, toasted half a small red onion, thinly sliced poppyseed dressing 1/2 cup avocado oil (or any oil, such as olive oil) 3 Tablespoons apple cider vinegar 2 Tbsp. honey 1 Tbsp. poppy seeds)
2. Whisk all ingredients together until combined.
SUMMER FRUIT SALAD
Light and healthy summer fruit salad served with a ripe peach dressing that is ready in five minutes or less! Ingredients
Preparation
1 cup yellow peach ripe, sliced
1. Add 1 cup sliced peaches, lemon juice, zest and water to your blender. Blend until smooth puree forms, about 30 seconds. Slowly drizzle in the olive oil while the blender is running, mix for 30 seconds. Taste the dressing and add sweetener if desired, mix 15 seconds. Add poppy seeds and blend for 10 seconds just to mix in the seeds. Set aside.
2 teaspoons lemon juice plus zest of 1 lemon 2 tablespoons water 2 tablespoons olive oil 1 tablespoon honey agave nectar or maple syrup 1 1/2 teaspoons poppy seeds 5 ounces spring mix salad or your choice of greens 1 peach sliced into wedges 1 cup strawberries sliced 1/2 cup blueberries 1/2 cup pecans 2 tablespoons goat cheese
2. In a large bowl add salad greens. Top with peaches, strawberries, blueberries, pecans and goat cheese. Serve with peach poppy seed dressing on the side. If you are mixing the salad before serving, you may not need all of the dressing. Add the desired amount to coat the greens.
THE BENEFITS OF EATING A VARIETY OF FRUITS If you’ve ever felt confused about how much fruit and veg you need to eat, you’re not alone. The latest data released by the Australian Bureau of Statistics showed that while nearly one third of Australians eat the recommended number of serves of fruit each day, less than one person out of 25 eat the recommended number of serves of vegetables. But what is the recommended number of fruit and veggies to eat? It seems many people aren’t sure, and think they should eat five serves of fruit and vegetables each day. But the actual recommendation is to eat five serves of vegetables and two serves of fruit every day. So nutritionists have come up with a simple idea to help you make sure people eat enough fruit and vegetables each day: ‘eat a rainbow’.
Originally developed as a way to get fussy kids eating more fruit and vegetables but now being used by people of all ages, the ‘eat a rainbow’ idea groups fruit and vegetables into one of six broad colour groups – all you have to do is make sure you eat at least one or two serves from each colour group each day to meet your daily fruit and veg needs. We all know fruits and vegetables are full of fibre and all sorts of essential vitamins and minerals. But the chemicals that give fruits and vegetables their vibrant colours (called phytochemicals) have some pretty special qualities, too. And each colour has its own unique health benefits. So ‘eating a rainbow’ each day means more than just getting enough fruit and veg – it’s about eating a wide variety of foods so your body gets all the essential nutrients it needs.
WATERMELON FETA SALAD
Cold, juicy, refreshing and sweet. A light and refreshing summer salad! Ingredients
Preparation
3 pounds seedless watermelon, rind removed, cut into 1-inch chunks
1. Place watermelon chunks in a large bowl. Finely chop lemon zest. Add lemon juice and half of zest to bowl with watermelon. Add oil, mint, and arugula (if using) and toss until watermelon is evenly dressed. Season lightly to taste with salt and pepper. (The cheese will add saltiness, so go light on
1 tablespoonlemon juice 3 tablespoons extra-virgin olive oil 1/4 cup roughly chopped fresh mint leaves 4 ounces arugula leaves Salt and freshly ground black pepper 4 ounces feta cheese
2. Transfer salad to a wide, shallow bowl or a large plate and spread out evenly. Crumble feta over the top. Sprinkle with remaining lemon zest. Drizzle with more olive oil and a few grinds of black pepper. Serve immediately.
RED FRUITS
Red foods contain a number of antioxidants, including lycopene (tomatoes), anthocyanins (red berries) and ellagic acid (strawberries, raspberries and pomegranate). Lycopene is a pretty powerful antioxidant that can help reduce the risk of cancer and protect against heart disease. Top tip: Cook your tomatoes! The body absorbs lycopene more easily when it’s been cooked, so for maximum benefit, lightly cook your tomatoes, use tinned tomatoes or make your own tomato sauce.
SUPER
fruits
Grapefruit: Diabetes Buster
Blueberries: Fat Blasters
Adding grapefruit to your diet may decrease your risk of insulin resistance, a precursor to type 2 diabetes, according to a study from the Scripps Clinic in La Jolla, Calif.
Preliminary research has found that these bitesized berries may limit the amount of adipose (fat tissue) the body creates, according to an August 2012 study from Texas Women’s University.
Apples: Cholesterol Zappers
Tangerines: Metabolic Masters
The heart-healthy benefit may stem from the apples’ pectin (a type of fiber) and polyphenols (a group of antioxidants).
A flavonoid (a type of antioxidant) in this citrus fruit may protect the body against the triad of diseases known as metabolic syndrome, coronary artery disease, stroke, and type 2 diabetes.
Strawberries: Cancer Fighters
Dried Plums: Bone Boosters
Strawberries may cut your risk of esophageal cancer, according to a small study from the Ohio State University Comprehensive Cancer Center in Columbus and researchers in China
Researchers say dried plums may have an effect on hormones that prevent bone breakdown due to a dip in estrogen levels.
Cranberries: Smile Savers
Grapes: Inflammation Squelchers
Antioxidants called proanthocyanidins in cranberries halt the activity of bacteria that cause dental cavities
Eating polyphenol-rich grapes, especially red ones, can reduce inflammation that contributes to a variety of health problems.
YELLOW FRUITS
Like orange foods, yellow foods are rich in beta-carotene, a source of Vitamin A for the body. They also contain beta-cryptoxanthin – a powerful carotenoid with strong antioxidant properties. As well as links to cancer prevention, studies have shown that a small increase in your beta-cryptoxanthin intake can reduce your risk of developing inflammatory disorders, such as rheumatoid arthritis. Top tip: Cook with (a little) oil! Like all carotenoids, beta-cryptoxanthin is best absorbed by the body with some fats, so make sure to cook or dress yellow vegies with a little oil.
PINEAPPLE CUCUMBER SALAD
This perfectly refreshing Pineapple Cucumber Salad is wonderfully easy to make and simply delicious! Ingredients
Preparation
1 pineapple, chopped
1. Combine all ingredients and toss lightly to distribute the lime juice and zest evenly.
1 English cucumber, chopped 2 limes, zested and juiced 3/4 cup cilantro, roughly chopped salt and pepper (optional)
2. Season with salt and pepper if desired. 3. Serve immediately or keep chilled until ready to serve.
Toasted Coconut Fruit Salad
This is a great option for breakfast, brunch, lunch or as an anytime healthy snack. This salad is a must-have for family gatherings. Ingredients
Preparation
1 1/3 cup water
1. Combine the water and quinoa in a medium saucepan. Bring to a boil, reduce to a simmer and cook with the cover on for 15 minutes. Remove from the heat and set aside, with the cover off, to cool completely.
2/3 cup quinoa seeds 1/4 to 1/3 cup unsweetened, dried coconut
1 cup diced strawberries
2. Preheat a sautĂŠ pan on medium heat. Add coconut. Stir constantly until it turns a golden color and is fragrant (about 1 to 3 minutes). Remove from the heat and set aside to cool.
1 can (14 ounces) pineapple tidbits, drained, 1/3 cup pineapple juice reserved
3. In a medium bowl, toss the quinoa, kiwis, strawberries and pineapple with the reserved pineapple juice and lime juice. Sprinkle with coconut just prior to serving.
3 ripe kiwis, peeled, quartered and each quarter cut into thirds
1 Tbsp. freshly squeezed lime juice (about 1 lime)
ORANGE FRUITS
Orange foods are high in carotenoids, including alpha-carotene and beta-carotene, which are responsible for the vibrant orange colour of foods such as pumpkin, sweet potato and carrots. The human body converts beta-carotene into vitamin A, which is important for healthy skin, a strong immune system, and good eye health and vision (see, grandma was right – eating your carrots really does help your eyes!). Top tip: Carrot, not tablet! Too much vitamin A can be toxic, so avoiding taking vitamin A supplements. The body only converts as much vitamin A from beta-carotene as it needs, so try and get your vitamin A from foods instead of vitamin tablets