How well do you follow the words of wisdom, “an apple a day keeps the doctor away,” and “eat five fruits and vegetables a day”? How many servings of health-enhancing fruit and veggies do you enjoy per day? Using a scale of zero (no dehydrated, fresh or frozen fruit and veggies each day) to ten (five servings of dried, fresh, or frozen fruits and veggies). Studies show that on average people are eating one fruit and one and a half vegetables servings a day. That means many people seem to be scoring low on the scale when it comes to consuming fruits and veggies that are loaded with fantastic flavors, flavonoids, and fiber.
Many people seem to be facing challenges with their finances, food, and health and are not making their nutrition quality a top priority. When you are ready to adopt natural beauty, happy, healthy and vitality strategies look closely at what foods in general and fruits specifically have to offer. This Morningstar NEWS blog shares some top thoughts on Fantastic Flavors Flavonoids and Fiber from Frugal Fruits
It is estimated that over 100 million Americans are nutrient deficient due to their choices, decisions, and eating habits. Many people share a sad story about wanting to eat healthily but they claim they do not have the money or time to do it. People seem to find time to do unhealthy things yet they often make elaborate excuses for avoiding the healthy things they know they should be doing. Many people do not understand the connection and correlation between the consumption of fruits and vegetables for optimal nutrition and their long-term happiness and health. This blog will focus on fantastic frugal fruits and the next blog will focus on the benefits of frugal and very valuable veggies.
This blog post offers a checklist of frugal fruits with fantastic flavors, flavonoids, and fiber. One of the concepts many people do not fully understand is that many foods they consume are called vegetables but they are actually classified as fruits.
“Fruits are rich in antioxidants, fiber, enzymes, minerals, phytonutrients, polyphenols, and vitamins which directly and indirectly affect our emotional, mental, and physical health.” —Michael Morningstar
Some foods we call fruits are actually berries. And some foods called fruits are actually melons. In this blog post, we will cover and include berries, fruits, and melons as frugal fruits.
Finding Frugal Fruits
The first step to enjoying and finding frugal fruits is to do a little homework and research to learn what frugal fruits grow well in your area. You may find abundant fruit bushes, plants, trees, or vines in your area. Often times there are wild fruit trees like apple, mulberry, pawpaw, and plum. Or there may be vines with blackberries, dewberries, or grapes growing wild. Many people are also growing fruit trees within their communities, parks, schools, or yards to provide fresh fruit.
For more people to enjoy more fruit variety it helps to be a frugal fruit buyer. With some basic education, information, and motivation you can make better choices and decisions with your money. Asking at the farmer’s market or grocery store may score you some slightly bruised, misshapen, or leftover fruit that can be purchased for a decent discount. Some stores will sell a bag of single bananas for a decent discount. One of the best things you may be able to do is to buy larger quantities of fruit when they are in peak season. Some fruit farms will let you pick your own fruit. A great method to efficiently use a large bumper crop of fruit is to dehydrate it or freeze it. I have seen mangoes rotting on the ground in Belize that could be sliced and dehydrated or frozen for use after the peak season. The same holds true for many other fruits that are overabundant and wasted during peak season and then get very pricey when they are imported out of season.
In the Houston Texas area, we have access to many great stores that offer a wide selection of frugal fruits and often run super specials. Stores in the area include Aldi, Farmers Market, Fiesta Mart, Foodarama, Food Lion, H Mart, Hong Kong Market, La Michoacana Market, Mi Tierra, Viet Hoa, Phoenicia, and 99 Market. Ethnic markets are a great place to find bargain fruit sales and learn about exotic and new fruits. The big box and chain grocery stores also offer big bags of frozen fruit at very good prices and this way the fruit is fresh frozen and ready to be eaten when you are ready. Often times the frozen fruits are at a better value and more cost-effective because it avoids the fresh fruit spoiling and going to waste.
Fantastic Flavors Flavonoids and Fiber from Frugal Fruits
- Apples come in many sizes and varieties and are available in most locations. Be sure to eat only organic apples as pesticides are commonly used on apples. Your happiness and health are worth the extra price. Think of apples and all fruit as your natural medicine now to avoid expensive prescription medicine in the future.
- Apricots are tasty dried or fresh fruit. Many people are not aware that the seed in the pit is high in Vitamin B17 which is believed to have many health benefits.
- Avocados are a fruit and super delicious and nutritious. Avocados are great with salads, sandwiches, smoothies, and soups.
- Bananas are probably the most consumed fruit on the planet and for many good reasons. They are a great source of fiber, potassium, and vitamins.
- Berries are very beneficial due to their antioxidants, fiber, phytonutrients, polyphenols, and vitamins.
- Blueberries grow on bushes and can be cultivated or found wild. Most kids seem to love blueberries
- Blackberries grow on vines and you can often find them growing wild along roads. When picking blackberries watch for the spines on the vines.
- Cacao is a tropical fruit. The seeds are dried and used to make chocolate. You can buy organic cacao nibs and powder at good prices when you factor in the great nutrition and taste.
- Cactus apples grow on prickly pear cactus. The cactus pads and fruit are edible. Just be very careful to avoid the thorns. Cactus apple jam is a great treat.
- Cherries are a super healthy fruit. Be sure to buy organic to avoid pesticides.
- Coconut is actually a form of fruit. It is a unique kind of fruit called a drupe. Coconut is absolutely one of the best superfoods and best values you can find. Almost everyone can afford whole coconuts and be able to find them.
- Crab apples were a neat treat when I was growing up in Albuquerque New Mexico. We had a tree in our yard at Kirkland AFB and it was fun to climb the tree and eat the small fruit.
- Cranberries are a great fruit value because you can buy them canned, dried, or fresh in season. When dried they are called craisins.
- Cucumbers are a delicious source of fiber and are very low in calories, carbs, and fats. By the botanical and scientific definition, they are considered fruit. Cucumbers are so easy to grow and make a great project for kids.
- Dates are s super sweet treat and contain a good variety of minerals and vitamins. Dates can be found on sale at super special prices and last for years.
- Figs come from trees and are a delicious and nutritious fruit treat. They grow well in many areas. Dried figs are a delicious treat and last very well.
- Grapefruit is a citrus fruit with super health benefits. In peak season they can be very affordable.
- Grapes are grown in many parts of the world and are a delicious and nutritious treat. Be sure to buy organic and avoid herbicides, insecticides, and pesticides. If you cannot find organic grapes at a great price try organic raisins. Grape seeds and grape seed oil can be a healthy treat and nutrient-dense source of nutrition. Grape leaves can also be served as a delicious and nutritious meal treat. Check out some Greek recipes and try grape leaves for yourselves. Resveratrol is a very powerful antioxidant made from grapevines and seeds.
- Guava is a tropical fruit. Watch out for the seeds which are very hard and small because they can damage your filings and teeth.
- Jackfruit is a tropical fruit that grows to be very large. They can be up to 40 pounds. You can find them at Asian markets and sometimes as dried jackfruit pieces or powder.
- Kiwi fruit is also called a Chinese Gooseberry. The fruit is a powerhouse of fiber and nutrition. It adds extra nutrition to eat the skin also after scrubbing the fine hairs off.
- Lemons like Myers lemons can grow well in many areas and even grow in large pots.
- Limes are a citrus fruit and potent source of vitamin C and beneficial phytonutrients
- Loquat trees do very well in many areas and produce a bonus crop early in spring before other fruits are in season. Many yards in southeast Texas have loquat trees.
- Mangoes are a tropical treat. During peak season the price drops and they can also be found cut and frozen.
- Mulberries grow on trees and provide a fantastic fruit treat. Planting mulberry trees is a great idea for your community, park, and yard. Dried mulberries are a great snack and treat.
- Muscadine grapes also called Mustang grapes are often grown for making wine and for medicinal use. They often grow wild in the southeast United States.
- Olives are considered a fruit and loaded with beneficial fats and nutrients. Search for a Mediterranean market with large containers and the price and quality will be worth it. My favorites are Moroccan or Spanish sun-dried black olives. Watch out for the pits. Many Americans are not used to having pits in their olives but the choices and flavors are so much better.
- Oranges are citrus fruit and come in many varieties. During peak season you can buy a large bag at very reasonable prices. Whole oranges are much better for you than orange juice because of the beneficial fiber they contain. Orange juice should be avoided because it has too much sugar without the beneficial fiber
- Papaya is a tropical fruit that can grow to be quite large. Some can weigh over 8 pounds.
- Peaches are a super summer treat. Depending on many weather factors the crop can be a hit or miss proposition.
- Pears can be a nice fruit treat. There are many varieties so shop around. They can bruise easily.
- Persimmons are a unique treat that many people have not tried yet. Once you try them you may be hooked for life. Many people plant persimmon trees in their yards.
- Pineapple is a delicious fruit loaded with enzymes, fiber, phytonutrients, and vitamins. Stores will put them on sale for crazy low prices to entice you into the store.
- Plantains are new to many people. Once you understand the benefits and food value they may become a popular addition to your meal plans. Plantains can be fixed in many ways and offer lots of nutrition and variety. Check out some Caribbean Cuisine recipes for some great ideas on plantain dishes. Cooked and mashed is a favorite dish.
- Plums can be a real bargain during peak season. Many people are not aware that the seed in the pit is high in Vitamin B17 which is believed to have many health benefits. Prunes are dried plums and loaded with fiber and phytonutrients. Pitted prunes often sell are very reasonable prices.
- Pomegranate is a superfood fruit that grows on trees. They can be pricey but if you get creative or grow them you can enjoy the passion and pucker of these purple powerhouses of antioxidants and vitamins.
- Strawberries are a delicious treat. Be sure to buy organic because they are usually treated with many pesticides to kill the bugs and slugs. Frozen strawberries are often a more economical and practical choice.
- Melons such as cantaloupe, canary, honeydew, and watermelons are excellent sources of powerful antioxidants, fiber, nutrients, minerals, and vitamins.
FYI: For most people, the choices for eating out or take away are significantly less healthy and more expensive. Preparing most of your nutrient-dense organic whole foods at home will free up extra money for the recommendations in this blog. With the money, you save by not eating out you can afford a small chest freezer to stock up and store frozen frugal fruits when they are on sale. Also, many people waste too much food by allowing it to spoil without a meal plan and strategies.
People also throw out fruit peels which often contain a large percentage of the beneficial antioxidants, phytochemicals, and vitamins. Apple peel, citrus peel, and kiwi fruit skin are examples of healthy food that is often thrown away. You can eat them directly or put them in a smoothie. Citrus peel can also be used to make a very healthy herbal tea or enhance beverages and seasonal foods. You can even juice watermelon rind to extract the delicious and nutritious benefits.
Passion for People & Planet
The passion and purpose of Morningstar NEWS are to condense hundreds of hours of rewarding research down to two minutes of education, information, and inspiration for a happy and healthy lifestyle and mindset. This blog shares the basic concept of eating and enjoying fantastic flavors flavonoids and fiber from frugal fruits.
“Remember…the beverages and food we consume today will become our blood, body, bones, and brains of tomorrow…so choose wisely.” —Michael Morningstar
Next Morningstar NEWS blog
PS: Thank you for your helpful support. After benefiting from one idea be social and share so others can benefit too. Comment, like, plus and share this blog on the social media page links because family, fans, and friends will also benefit from the Morningstar NEWS blog.