20 BEST HIGH PROTEIN FRUITS

Apple Slices with Nut Butter: Pair apple slices with almond butter, peanut butter, or another nut butter. Nut butters contain protein and healthy fats, which can balance out the natural sugars in the apple.
Greek Yogurt and Apple Parfait: Combine diced apples with Greek yogurt. Greek yogurt is higher in protein compared to regular yogurt, and it complements the flavor and texture of apples.
Apple and Cheese: Enjoy apple slices with cheese. Cheese provides protein and the combination of flavors can be quite satisfying.
Apple and Cottage Cheese: Cottage cheese is another good source of protein. Top a sliced apple with cottage cheese for a protein-rich snack.
Apple Smoothie with Protein Powder: Blend apple chunks into a smoothie along with protein powder, milk or a milk substitute, and other ingredients of your choice.
Chicken and Apple Salad: Create a salad using grilled or cooked chicken, mixed greens, and apple slices. This combination provides a good mix of protein, fiber, and vitamins.
Apple and Tuna Salad: Combine canned tuna with apple chunks, celery, and a light dressing for a protein-rich salad.

NUTRITIONAL VALUE FOR APPLE:

Calories: 94.6
Water: 156 grams
Protein: 0.43 grams
Carbs: 25.1 grams
Sugar: 18.9 grams
Fiber: 4.37 grams
Fat: 0.3 grams

DATES AND APPLE KHEER RECIPE:

INGREDIENTS OF DATES AND APPLE KHEER RECIPE:

1 litre boiled milk
½ cup roasted vermicelli
1 apple, peeled and grated
8 dates (khajur), chopped
8 almonds
1 tbsp pistachios, chopped
1 tbsp raisins
2 pinch saffron or ½ tsp cardamom powder
1 tbsp ghee
1 cup water
2 tbsp sugar, or to taste

HOW TO MAKE DATES AND APPLE KHEER:

Soak almonds in warm water. Later, remove their peel, slice them and set aside.
(If using) soak the saffron in ½ cup warm milk and keep ready.
In a saucepan or thick-bottomed kadhai, add the water, apple, dates and sugar. Boil for 10 minutes. Allow to cool.
In a similar vessel, heat the ghee and roast the almonds, pistachios as well as raisins. Remove them from the heat and keep aside.
In the same pan, add the vermicelli and saute for 2-3 minutes.
Pour in the milk and cook for 10 minutes on medium flame, stirring continuously.
Add the apple-date mixture to the milk and stir well for another 5 minutes. Turn the heat to low.
Add the soaked saffron or cardamom powder to the vessel at this point.
Finally, add the roasted dry fruits to the milk and mix. Cook for another 5 minutes. Taste to adjust sweetness.
Enjoy immediately or refrigerate and serve chilled later on.

BLUEBERRY

2)HIGH PROTEIN FOR BLUEBERRY:

Blueberry Yogurt Parfait: Layer blueberries with Greek yogurt and a sprinkle of nuts or seeds. Greek yogurt provides protein while complementing the sweet-tart flavor of blueberries.
Blueberry Smoothie with Protein Powder: Blend blueberries into a smoothie along with protein powder, milk or a milk substitute, and perhaps a nut butter for extra protein and flavor.
Blueberry Protein Pancakes: Add blueberries to your protein pancake batter for a burst of flavor. You can also serve them with a side of scrambled eggs or Greek yogurt for added protein.
Blueberry and Cottage Cheese: Mix blueberries into cottage cheese for a simple and protein-rich snack.
Blueberry Quinoa Salad: Create a salad with cooked quinoa, blueberries, spinach, and some lean protein like grilled chicken or tofu.
Blueberry Nut Butter Toast: Spread nut butter (like almond or peanut butter) on whole-grain toast and top it with fresh blueberries for a balanced snack.
Blueberry and Nut Mix: Combine blueberries with a mix of nuts like almonds, walnuts, and cashews for a protein and antioxidant-rich snack.
Blueberry Chia Pudding: Mix blueberries into chia pudding made with milk or a milk substitute, chia seeds, and a touch of sweetener. Chia seeds provide protein and fiber.
Blueberry Protein Bars: Make homemade protein bars or energy bars with blueberries, oats, protein powder, nuts, and seeds.
Blueberry Omelette: Create a sweet and savory omelette by adding blueberries to your eggs along with cheese, vegetables, or cooked meat.

NUTRITIONAL VALUE FOR BLUEBERRY:

Calories: 84
Fat: 0.5g
Sodium: 1.5mg
Carbohydrates: 21g
Fiber: 3.6g
Sugars: 15g
Protein: 1g
Vitamin C: 14.4mg
Vitamin E: 0.8mg
Vitamin K: 28.6mcg
Vitamin B6: 0.1mg

CHOCOLATE BLUEBERRY TORTE RECIPE:

INGREDIENTS OF CHOCOLATE BLUEBERRY TORTE:

200 gms bittersweet or semisweet chocolate, chopped
200 gms unsalted butter, chopped
4 Eggs (separated)
1 1/2 tbsp brandy (optional)
200 gms granulated sugar
100 gms almond flour/ground almonds
1/4 tbsp salt
200 gms blueberry jam
Cocoa powder (for dusting)

HOW TO MAKE CHOCOLATE BLUEBERRY TORTE:

Preheat oven to 350F/180C. Grease the bottom and sides of an 8-inch/20cm (or a 9-inch/23 cm) springform pan. Wrap the outside bottom and sides of the pan with aluminium foil to prevent leaking.
Place chocolate and butter in a medium heat-proof bowl and microwave in 20 to 30-second increments, stirring between each, until melted. Alternatively, you can set the bowl over a saucepan of simmering water, making sure the water doesn’t touch the bowl and stir occasionally until melted. Set aside.
In a large bowl, place egg yolks and ½ cup (100g) sugar, and whisk by hand for a minute until pale and thick. Stir in chocolate mixture, brandy, almonds, blueberry jam and salt.
In a mixer bowl fitted with a whisk attachment, whisk eggs and the remaining ½ cup of sugar on high speed until thick, shiny, soft peaks form.
Using a spatula, fold one-third of egg white mixture into chocolate mixture until mixed. Fold in the remaining mixture in 2 additions until combined.
Pour batter into the prepared cake pan and smooth the top. Bake for 30-35 minutes, until a toothpick inserted into the centre, comes out with moist crumbs. The cake should be set on the sides but still wobbly in the centre.
Allow to cool on a wire rack, then refrigerate for at least 4 hours until completely set.
Sift cocoa powder over the cake before serving. Serve chilled or at room temperature.
Keep the cake well wrapped in the refrigerator for up to 4 days. It also freezes well.

BANANA

3)HIGH PROTEIN FOR BANANA:

Banana and Nut Butter: Spread peanut butter, almond butter, or any nut butter of your choice on banana slices. Nut butters provide protein and healthy fats.
Banana Smoothie with Protein Powder: Blend banana with protein powder, milk or a milk substitute, and other ingredients like yogurt or nut butter for a protein-packed smoothie.
Greek Yogurt and Banana: Combine sliced banana with Greek yogurt for a protein-rich and creamy snack.
Banana and Cottage Cheese: Top banana slices with cottage cheese for a quick and easy protein boost.
Banana and Oatmeal: Slice banana onto a bowl of oatmeal or overnight oats for added natural sweetness and texture. You can also add a scoop of protein powder to your oatmeal for more protein.
Banana and Quinoa Breakfast Bowl: Mix cooked quinoa with sliced banana, nuts, seeds, and a drizzle of honey for a protein-rich breakfast.
Banana and Protein Pancakes: Incorporate mashed banana into your protein pancake batter for both flavor and natural sweetness.
Banana and Protein Bars: Make homemade protein bars using mashed banana, oats, protein powder, nuts, and seeds.
Banana and Milkshake: Blend banana with milk (or a milk substitute) and protein powder to create a satisfying and protein-rich milkshake.
Banana and Eggs: Mash ripe banana into beaten eggs to make a simple and naturally sweet pancake alternative. Cook in a non-stick pan like scrambled eggs.

NUTRITIONAL VALUE FOR BANANA:

Calories: 89
Water: 75%
Protein: 1.1 grams
Carbs: 22.8 grams
Sugar: 12.2 grams
Fiber: 2.6 grams
Fat: 0.3 grams

BANANA PANCAKE WITH CARAMELIZED APPLE:

INGREDIENTS OF BANANA PANCAKE WITH CARAMELIZED APPLE:

For caramelized apples:

2 cups chopped apples
2 Tbsp brown sugar
1/4 tsp salt
2 tsp butter

For pancakes:

5 ripe bananas
2 Tbsp white sugar
1/4 tsp salt
1 1/2 cup flour
1/2 cup corn flour
1 tsp baking powder
1/2 cup milk

HOW TO MAKE BANANA PANCAKE WITH CARAMELIZED APPLE:

For caramelized apples:

In a pan add apples, salt, sugar and butter.
Add 1 tsp of lemon juice. Cook over low heat.
Stir occasionally until the apples are soft and done.

For pancakes:

Mash bananas with a fork.
Add sugar, salt and baking powder in both the flours. Mix in both the flours.
Stir the milk to a pancake consistency.
Pour 1 tsp butter in a non-stick pan.
Pour a ladle of pancake mixture into the pan.
Cook over medium heat till brown. Flip the pancake to cook both the sides.
Serve with caramelized apples.

ORANGE

4)HIGH PROTEIN FOR ORANGE:

Orange and Greek Yogurt: Pair orange segments with Greek yogurt for a protein-rich and refreshing snack.
Orange Smoothie with Protein Powder: Blend orange segments into a smoothie along with protein powder, milk or a milk substitute, and other ingredients like nuts or seeds.
Orange and Cottage Cheese: Combine orange slices with cottage cheese to create a protein-packed and flavorful snack.
Orange and Nut Mix: Mix orange segments with a variety of nuts like almonds, walnuts, and cashews for a protein and nutrient-rich snack.
Orange and Quinoa Salad: Create a salad using orange segments, cooked quinoa, mixed greens, and a protein source like grilled chicken or tofu.
Orange and Chia Seed Pudding: Layer chia seed pudding with orange segments for a protein and fiber-filled dessert or breakfast.
Orange and Nut Butter: Spread almond butter, peanut butter, or another nut butter on orange slices for a unique flavor combination that includes protein.
Orange and Egg Salad: Make a salad with orange segments, hard-boiled eggs, mixed greens, and a light dressing.
Orange and Yogurt Parfait: Layer orange segments with yogurt and granola to create a protein-rich parfait.
Orange and Chicken Wrap: Wrap orange segments, grilled chicken, and greens in a whole-grain tortilla for a balanced and protein-packed meal.

NUTRITIONAL VALUE FOR ORANGE:

Calories: 66
Water: 86%
Protein: 1.3 grams
Carbs: 14.8 grams
Sugar: 12 grams
Fiber: 2.8 grams
Fat: 0.2 grams
Vitamin C: 92%
Folate: 9%
Calcium: 5%
Potassium: 5%

CREPE SUZETTE RECIPE:

INGREDIENTS OF CREPE SUZETTE:

6 Tbsp flour
5 Eggs
6 tbsp milk
3 tbsp heavy cream
Unsalted butter, as needed

For the sauce:

3 Oranges
16 tbsp unsalted butter, softened
10 tbsp sugar
7 tbsp Cointreau
1 tsp orange juice
5 tbsp cognac

For the crepes:

6 tbsp flour
6 Eggs
6 tbsp milk
3 tbsp heavy cream
Unsalted butter, as needed
3 Oranges
16 tbsp unsalted butter, softened
10 tbsp sugar
7 tbsp Cointreau
1 tsp orange flower water
5 tbsp cognac

HOW TO MAKE CREPE SUZETTE:

Whisk together flour and eggs in a medium bowl. Add milk and cream, and whisk until smooth.
Pour through a fine strainer into a bowl, cover, and refrigerate for 2 hours or overnight.

For the sauce:

Use a vegetable peeler to remove rind from 2 of the oranges, avoiding pith; mince rind and set aside.
Juice all the oranges and set juice aside.
In a medium bowl, beat butter and half cup sugar on high speed of a hand mixer until light and fluffy, about 2 minutes. Add rind to butter and beat for 1 minute.
Gradually drizzle in juice, 2 tbsp. of the Cointreau, kirsch, and orange flower water, beating constantly until very light and fluffy, about 2 minutes more.
Heat a seasoned crepe pan or small nonstick skillet over medium-high heat until hot.
Grease pan with a little butter, and then pour in 1/4 cup batter.
Working quickly, swirl batter to just coat pan, and cook until edges brown, about 1 minute. Turn with a spatula and brown other side for about 30 seconds.
Transfer to a plate and repeat with remaining batter, greasing pan only as needed.
Add caramel sugar in a pan and add orange butter sauce in a 12 inch skillet over medium heat until bubbling.
Dip both sides of one crepe in sauce, then, with best side facing down, fold in half, then in half again. Repeat process with remaining crepes, arranging and overlapping them around the perimeter of the pan. Sprinkle with remaining sugar.
Remove pan from heat, pour remaining Cointreau and the cognac over crêpes, and carefully ignite with a match. Spoon sauce over crepes until flame dies out, and then serves immediately.

DRAGON

5)HIGH PROTEIN FOR DRAGON:

Dragon Fruit Smoothie with Protein Powder: Blend dragon fruit chunks with protein powder, milk or a milk substitute, and possibly Greek yogurt for a protein-rich and visually appealing smoothie.
Dragon Fruit and Cottage Cheese: Combine diced dragon fruit with cottage cheese for a high-protein and visually striking snack.
Dragon Fruit and Nut Butter: Spread nut butter like almond or peanut butter on dragon fruit slices to add a source of protein and healthy fats.
Dragon Fruit Yogurt Parfait: Layer dragon fruit pieces with Greek yogurt and a sprinkle of nuts or seeds for a protein-packed and visually pleasing parfait.
Dragon Fruit Chia Pudding: Mix diced dragon fruit into chia seed pudding made with milk or a milk substitute, chia seeds, and a touch of sweetener. Chia seeds contribute protein and fiber.
Dragon Fruit and Quinoa Salad: Create a salad with cooked quinoa, diced dragon fruit, vegetables, and a protein source like beans or tofu.
Dragon Fruit and Nut Mix: Combine diced dragon fruit with a mix of nuts like almonds, walnuts, and cashews for a well-rounded snack.
Dragon Fruit Omelette: Create a visually striking omelette by adding diced dragon fruit to your eggs along with cheese, vegetables, or cooked meat.
Dragon Fruit and Chicken Salad: Make a colorful and protein-rich salad by combining diced dragon fruit with grilled or cooked chicken, mixed greens, and a light dressing.
Dragon Fruit Energy Bites: Make homemade energy bites with blended dragon fruit, oats, protein powder, and nuts.

NUTRITIONAL VALUE FOR DRAGON:

Calories: 60
Protein: 1.2 grams
Fat: 0 grams
Carbs: 13 grams
Fiber: 3 grams
Vitamin C: 3%
Iron: 4%
Magnesium: 10%

DRAGON FRUIT AND YOGURT SMOOTHIE RECIPE:

INGREDIENTS OF DRAGON FRUIT AND YOGURT SMOOTHIE:

1 Dragon fruit
2 Fresh apricots
2 drops Sugar substitute
2 tbsp Hung yogurt
1/2 cup Milk
3 tbsp Corn cereal

HOW TO MAKE DRAGON FRUIT AND YOGURT SMOOTHIE:

Peel and cut the dragon fruit into chunks.
Deseed and dice up the apricots and put in a blender along with the dragon fruit.
Put the sugar drops, yogurt and milk and give it nice blend.
Add some ice cubes to cool it quickly.
Add the corn flakes.
Blend it well till it’s luscious, smooth and silky.
Serve in a glass garnished with cereal.

MANGO

6)HIGH PROTEIN FOR MANGO:

Mango and Greek Yogurt: Pair diced mango with Greek yogurt for a protein-rich and creamy snack.
Mango Smoothie with Protein Powder: Blend mango chunks into a smoothie along with protein powder, milk or a milk substitute, and possibly some nuts or seeds.
Mango and Cottage Cheese: Combine diced mango with cottage cheese to create a protein-packed and refreshing snack.
Mango and Nut Butter: Spread almond butter, peanut butter, or another nut butter on mango slices to add protein and healthy fats.
Mango Quinoa Salad: Create a salad with diced mango, cooked quinoa, vegetables, and a protein source like beans, grilled chicken, or tofu.
Mango Chia Pudding: Mix diced mango into chia seed pudding made with milk or a milk substitute, chia seeds, and a touch of sweetener. Chia seeds provide protein and fiber.
Mango and Chicken Wrap: Wrap diced mango, grilled chicken, greens, and a light dressing in a whole-grain tortilla for a balanced and protein-rich meal.
Mango and Nut Mix: Combine diced mango with a mix of nuts like almonds, walnuts, and cashews for a protein and nutrient-rich snack.
Mango and Egg Salad: Create a unique salad with diced mango, hard-boiled eggs, mixed greens, and a light dressing.
Mango Protein Bars: Make homemade protein bars with blended mango, oats, protein powder, and nuts.

NUTRITIONAL VALUE FOR MANGO:

Calories: 99
Protein: 1.4 grams
Carbs: 24.7 grams
Fat: 0.6 grams
Fiber: 2.6 grams
Sugar: 22.5 grams
Vitamin C: 67%
Copper: 20%
Folate: 18%
Vitamin B6: 12%
Vitamin A: 10%
Vitamin E: 10%
Vitamin K: 6%
Niacin: 7%
Potassium: 6%
Riboflavin: 5%
Magnesium: 4%
Thiamine: 4%

MANGO MINT BAVAROISE RECIPE:

INGREDIENTS OF MANGO MINT BAVAROISE:

2 Mango
3/4 cup Fresh Cream
1/2 cup Condensed Milk
1/2 tsp Mango essence
for garnish Mint and sliced mango cubes

HOW TO MAKE MANGO MINT BAVAROISE:

Peel the mangoes, slice it and take out all the mango pulp.
Now grind it in the mixer to make a smooth pulp.
Take a bowl and add condensed milk, mango essence, fresh cream and mango pulp.
Mix it well and keep it in the fridge for half an hour so that is chilled.
Pour it in a serving glass or bowl and garnish it with mint leaves, chocolates or sliced mango cubes as per your liking.

AVOCADO

7)HIGH PROTEIN FOR AVOCADO:

Avocado and Egg: Slice avocado in half and remove the pit, then fill the center with a cracked egg and bake until the egg is cooked. This dish provides a good balance of healthy fats, protein, and nutrients.
Avocado and Tuna Salad: Mix diced avocado with canned tuna, chopped vegetables, and a light dressing for a protein-packed salad.
Avocado and Chicken Wrap: Create a wrap by adding sliced avocado, grilled chicken, greens, and a protein-rich spread like hummus.
Avocado and Greek Yogurt Dip: Blend avocado with Greek yogurt, herbs, and spices to create a creamy dip that pairs well with vegetable sticks or whole-grain crackers.
Avocado and Cottage Cheese: Top avocado slices with cottage cheese for a simple and protein-rich snack.
Avocado and Black Bean Salad: Combine diced avocado with black beans, corn, tomatoes, and a protein source like grilled shrimp or tofu for a nutritious and satisfying salad.
Avocado and Quinoa Bowl: Create a bowl with cooked quinoa, avocado slices, roasted vegetables, and a protein source like beans or grilled tempeh.
Avocado and Salmon: Serve avocado slices alongside grilled or smoked salmon for a meal rich in healthy fats and protein.
Avocado and Edamame Salad: Mix diced avocado with cooked edamame beans, chopped veggies, and a sesame-based dressing for a protein and nutrient-packed salad.
Avocado Protein Smoothie: Blend avocado with protein powder, milk or a milk substitute, and other ingredients like spinach, banana, or berries for a nutrient-dense smoothie.

NUTRITIONAL VALUE FOR AVOCADO:

Calories: 322
Fat: 30 grams
Protein: 4 grams
Carbs: 17 grams
Fiber: 14 grams
Vitamin C: 22%
Vitamin E: 28%
Vitamin K: 35%
Riboflavin (B2): 20%
Niacin (B3): 22%
Pantothenic acid (B5): 56%
Pyridoxine (B6): 30%
Folate: 41%
Magnesium: 14%
Potassium: 21%
Copper: 42%
Manganese: 12%

AVOCADO CHOCOLATE MOUSSE RECIPE:

INGREDIENTS FOR AVOCADO CHOCOLATE MOUSSE :

2 Avocadoes
2 tbsp Honey
4 Milk/Almond milk
2 Cocoa powder

HOW TO MAKE AVOCADO CHOCOLATE MOUSSE:

Scoop out the avocados and put in a blender.
Add honey, cocoa powder and milk.
Give this is a good blend. Open to check for consistency, add milk if needed.
Take this out in a bowl and let it sit in the fridge for a couple of hours.
Once it is chilled, enjoy the creamy goodness!

LYCHEE

8)HIGH PROTEIN FOR LYCHEE:

Lychee and Greek Yogurt Parfait: Layer lychee fruit with Greek yogurt and nuts or seeds for a protein-packed and satisfying parfait.
Lychee Smoothie with Protein Powder: Blend lychee fruit into a smoothie with protein powder, milk or a milk substitute, and perhaps some nut butter for added protein.
Lychee and Cottage Cheese: Top lychee fruit with cottage cheese for a simple and protein-rich snack.
Lychee and Nut Mix: Combine lychee with a mix of nuts like almonds, walnuts, and cashews for a balanced and nutritious snack.
Lychee and Quinoa Salad: Create a salad using lychee, cooked quinoa, mixed greens, and a protein source like grilled chicken, shrimp, or tofu.
Lychee and Chia Seed Pudding: Mix lychee into chia seed pudding made with milk or a milk substitute, chia seeds, and a touch of sweetener. Chia seeds contribute protein and fiber.
Lychee and Chicken Skewers: Create skewers by alternating lychee with pieces of grilled chicken for a combination of sweet and savory flavors.
Lychee and Nut Butter Dip: Make a nut butter dip (like almond or peanut butter) to accompany lychee slices for a protein-rich snack.
Lychee and Cheese Platter: Serve lychee fruit alongside a variety of cheeses for a unique appetizer or snack.
Lychee and Edamame Salad: Mix lychee with cooked edamame beans, chopped vegetables, and a light vinaigrette for a refreshing and protein-packed salad.

NUTRITIONAL VALUE FOR LYCHEE:

Calories: 66
Protein: 0.8 grams
Carbs: 16.5 grams
Sugar: 15.2 grams
Fiber: 1.3 grams
Fat: 0.4 grams

LYCHEE RABRI KULFI RECIPE:

INGREDIENTS FOR LYCHEE RABRI KULFI:

1 Litre Milk
100 gram Khoya
100 mililitres Lychee Juice
200 gram Chopped Lychee
1/2 cup Sugar
4 drops Kewra Water
1 tbsp Pistachio (chopped)
1 tbsp Cashew Nuts (chopped)
1 tbsp Almonds (chopped)

HOW TO MAKE LYCHEE RABRI KULFI:

Peel and deseed Lychees.
In a mixture grind and make a fine paste and strain.
Now finely chop half of them and keep aside. Then peel and fine chop all the dry fruits
Heat milk in a heavy bottom kadai and keep stirring, boil till reduce to half.
Now add grated Khoya and cook for 2-3 minutes and then add Lychee juice.
Now add sugar all dry fruits and kewra water drops stir and cook it for another 2/3 minutes and make it cool.
When cold add chopped Lychee and mix well.
Transfer this mixture into kulfi moulds and keep in freezer to set.
Serve chilled.

PINEAPPLE

9)HIGH PROTEIN FOR PINEAPPLE:

Pineapple and Greek Yogurt Parfait: Layer pineapple chunks with Greek yogurt and nuts or seeds for a protein-packed and satisfying parfait.
Pineapple Smoothie with Protein Powder: Blend pineapple with protein powder, milk or a milk substitute, and possibly some nut butter for added protein.
Pineapple and Cottage Cheese: Top pineapple chunks with cottage cheese for a simple and protein-rich snack.
Pineapple and Nut Mix: Combine pineapple with a mix of nuts like almonds, walnuts, and cashews for a balanced and nutritious snack.
Pineapple and Chicken Stir-Fry: Incorporate pineapple chunks into a stir-fry with lean chicken, vegetables, and a protein-rich sauce.
Pineapple and Tofu Skewers: Create skewers by alternating pineapple chunks with pieces of marinated and grilled tofu for a sweet and savory combination.
Pineapple and Nut Butter Dip: Create a dip using nut butter (like almond or peanut butter) to accompany pineapple slices for added protein.
Pineapple and Cheese Platter: Serve pineapple alongside a variety of cheeses for a unique appetizer or snack.
Pineapple and Quinoa Salad: Make a salad with pineapple, cooked quinoa, mixed greens, and a protein source like beans, grilled chicken, or shrimp.
Pineapple and Edamame Salad: Mix pineapple with cooked edamame beans, chopped vegetables, and a light vinaigrette for a refreshing and protein-packed salad.

NUTRITIONAL VALUE FOR PINEAPPLE:

Calories: 83
Fat: 1.7 grams
Protein: 1 gram
Carbs: 21.6 grams
Fiber: 2.3 grams
Vitamin C: 88%
Manganese: 109%
Vitamin B6: 11%
Copper: 20%
Thiamine: 11%
Folate: 7%
Potassium: 4%
Magnesium: 5%
Niacin: 5%
Pantothenic acid: 7%
Riboflavin: 4%
Iron: 3%

NAVRATRA PINEAPPLE COOKIES RECIPE:

INGREDIENTS FOR NAVRATRA PINEAPPLE COOKIES:

425 gms Butter (unsalted)
230 gms Sugar
550 gms Kuttu Atta
100 gms Candied Pineapple (chopped)

HOW TO MAKE NAVRATRA PINEAPPLE COOKIES:

Mix cream butter and sugar together till light and fluffy. Sieve kuttu flour.
Fold flour into creamed butter gradually, add chopped pineapple. Let it stand at 1-4 degree centigrade for 60 minutes.
Preheat oven to 180 degree centigrade. Roll cookie mix and cut into desired shape.
Bake at 180 degree centigrade for 15-20 mins. Enjoy!

STRAWBERRY

10)HIGH PROTEIN FOR STRAWBERRY:

Strawberry and Greek Yogurt Parfait: Layer sliced strawberries with Greek yogurt and nuts or seeds for a protein-packed parfait.
Strawberry Smoothie with Protein Powder: Blend strawberries with protein powder, milk or a milk substitute, and possibly some nut butter for added protein.
Strawberry and Cottage Cheese: Combine sliced strawberries with cottage cheese for a simple and protein-rich snack.
Strawberry and Nut Butter: Spread nut butter like almond or peanut butter on strawberry slices for a protein and healthy fat boost.
Strawberry and Oatmeal: Top your oatmeal or overnight oats with fresh strawberries for natural sweetness and add a scoop of protein powder for extra protein.
Strawberry and Egg Salad: Make a salad with sliced strawberries, hard-boiled eggs, mixed greens, and a light dressing.
Strawberry and Chia Seed Pudding: Mix sliced strawberries into chia seed pudding made with milk or a milk substitute, chia seeds, and a touch of sweetener. Chia seeds contribute protein and fiber.
Strawberry and Quinoa Bowl: Create a bowl with cooked quinoa, sliced strawberries, nuts, seeds, and a protein source like Greek yogurt or cottage cheese.
Strawberry and Chicken Wrap: Create a wrap by adding sliced strawberries, grilled chicken, greens, and a protein-rich spread like hummus.
Strawberry and Nut Mix: Combine sliced strawberries with a mix of nuts like almonds, walnuts, and cashews for a balanced and nutritious snack.

NUTRITIONAL VALUE FOR STRAWBERRY:

Calories: 32
Water: 91%
Protein: 0.7 grams
Carbs: 7.7 grams
Sugar: 4.9 grams
Fiber: 2 grams
Fat: 0.3 grams

BANANA PHIRNI TARTLETS WITH FRESH STRAWBERRY RECIPE:

INGREDIENTS FOR BANANA PHIRNI TARTLETS WITH FRESH STRAWBERRY:

1 Cup Basmati rice (soaked in water)
1/2 cup Milk
1/4 tsp Cardamom powder
2-3 cups Milk
3-4 strands Saffron
2 tbsp Sugar
1 Banana
100 gram Fresh strawberries

For Tarts:

250 gram Plain flour
125 gram Butter (chilled), chopped
1/3 cup Castor sugar
1 Egg yolk
1 tbsp Chilled water

HOW TO MAKE BANANA PHIRNI TARTLETS WITH FRESH STRAWBERRY:

Combine flour, butter and sugar in a food processor. Process until mixture resembles fine breadcrumbs.
Add yolk and chilled water. Process until dough just comes together.
Turn pastry onto a lightly floured surface. Knead until just smooth. Shape into a disc. Wrap in baking paper and refrigerate for 30 minutes.
Remove from refrigerator, roll and place into tart shells. Line pastry case with baking paper. Fill with ceramic pie weights or uncooked rice.
Bake at 180 C for 10 minutes. Remove weights and paper. Bake for another 5 to 10 minutes or until pastry is golden. Allow to cool.
Serve.

CHERRY

11)HIGH PROTEIN FOR CHERRY:

Cherry and Greek Yogurt Parfait: Layer fresh or frozen cherries with Greek yogurt and top with nuts or seeds for a protein-packed parfait.
Cherry and Cottage Cheese: Combine cherries with cottage cheese for a simple and protein-rich snack or breakfast.
Cherry Smoothie with Protein Powder: Blend cherries with protein powder, milk or a milk substitute, and possibly some nut butter for added protein.
Cherry and Nut Butter: Spread almond butter, peanut butter, or another nut butter on cherry slices or use them as a dip for added protein and healthy fats.
Cherry and Chia Seed Pudding: Mix cherries into chia seed pudding made with milk or a milk substitute, chia seeds, and a touch of sweetener. Chia seeds provide protein and fiber.
Cherry and Chicken Salad: Create a salad with cherries, mixed greens, grilled chicken, and a light vinaigrette dressing for a balanced meal with protein.
Cherry and Quinoa Salad: Make a salad with cherries, cooked quinoa, nuts, and a protein source like chickpeas for added protein.
Cherry and Tofu Stir-Fry: Incorporate cherries into a stir-fry with marinated and grilled tofu, vegetables, and a protein-rich sauce.
Cherry and Cheese Plate: Serve cherries alongside a variety of cheeses for an appetizer or snack with protein.
Cherry and Nut Mix: Combine cherries with a mix of nuts like almonds, walnuts, and cashews for a protein and nutrient-rich snack.

NUTRITIONAL VALUE FOR CHERRY:

Calories: 97
Protein: 2 grams
Carbs: 25 grams
Fiber: 3 grams
Vitamin C: 18%
Potassium: 10%
Copper: 5%
Manganese: 5%

CHERRY CRUMBLE RECIPE:

INGREDIENTS FOR CHERRY CRUMBLE:

For the cherry filling:

4 cups fresh cherries, pitted and halved
1/2 cup granulated sugar
1 tablespoon lemon juice
1 tablespoon cornstarch

For the crumble topping:

1 cup all-purpose flour
1/2 cup rolled oats
1/2 cup brown sugar
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1/2 cup unsalted butter, cold and cubed

HOW TO MAKE CHERRY CRUMBLE:

Preheat your oven to 350°F (175°C).
In a mixing bowl, combine the pitted and halved cherries, granulated sugar, lemon juice, and cornstarch. Mix well to coat the cherries evenly. Set aside to let the flavors meld while you prepare the crumble topping.
In a separate bowl, prepare the crumble topping. Combine the all-purpose flour, rolled oats, brown sugar, ground cinnamon, and salt. Mix together.
Add the cold and cubed unsalted butter to the dry mixture. Use a pastry cutter, fork, or your hands to work the butter into the dry ingredients until the mixture resembles coarse crumbs. You want the butter to be evenly distributed but still in pea-sized pieces.
Pour the cherry filling into a baking dish. Spread it out evenly.
Sprinkle the crumble topping over the cherry filling, covering it completely.
Place the baking dish in the preheated oven and bake for about 35-40 minutes, or until the topping is golden brown and the cherry filling is bubbling.
Once done, remove the crumble from the oven and let it cool for a few minutes before serving.
Serve the cherry crumble warm, either on its own or with a scoop of vanilla ice cream or a dollop of whipped cream.

OLIVES

12)HIGH PROTEIN FOR OLIVES:

Olive and Cheese Plate: Combine olives with a variety of cheeses, which can provide protein, for a flavorful and protein-rich appetizer.
Olive and Nut Mix: Mix olives with a variety of nuts like almonds, walnuts, and cashews for a protein and healthy fat-rich snack.
Olive and Hummus: Pair olives with hummus, a protein-rich dip made from chickpeas, for a satisfying snack.
Olive Tapenade: Create a tapenade using olives, capers, olive oil, and herbs. Serve it as a spread with whole-grain crackers or on top of protein-rich foods like grilled chicken or fish.
Olive and Quinoa Salad: Combine olives with cooked quinoa, vegetables, and a protein source like beans or grilled tofu.
Olive and Greek Yogurt Dip: Mix finely chopped olives with Greek yogurt, garlic, and herbs to create a creamy dip that can be paired with vegetable sticks.
Olive and Chicken Wrap: Wrap olives with grilled chicken, greens, and a protein-rich spread like hummus or Greek yogurt dressing.
Olive and Tuna Salad: Mix olives with canned tuna, chopped vegetables, and a light dressing for a protein-packed salad.
Olive and Egg Salad: Combine olives with hard-boiled eggs, mixed greens, and a protein-rich dressing for a nutritious salad.
Olive and Lentil Stew: Add olives to a lentil stew or soup, which provides plant-based protein and a delightful Mediterranean flavor.

NUTRITIONAL VALUE FOR OLIVES:

Calories: 58
Fat: 6g
Sodium: 620mg
Carbohydrates: 1.5g
Fiber: 1.3g
Sugars: 0.2g
Protein: 0.4g

FUSILLI, BLACK OLIVE AND FETA PASTA SALAD RECIPE:

INGREDIENTS FOR FUSILLI, BLACK OLIVE AND FETA PASTA SALAD:

1 Cups Fusilli, boiled
1/2 cup Black olives, sliced
1/2 cup Feta (cubed)
1/2 cup Cherry tomatoes (cubed)
1/4 cup Spring onions, chopped

For the dressing:

1 tbsp Olive oil
1 tbsp Balsamic vinegar
to taste Salt and pepper

HOW TO MAKE FUSILLI, BLACK OLIVE AND FETA PASTA SALAD:

Prepare the dressing:

In a mixing bowl, whisk olive oil and vinegar until they emulsify.
Add the seasonings and whisk again.

Prepare the salad:

In a large salad bowl, toss together pasta, olives, cherry tomatoes, spring onions and feta.
Add the dressing.
Check seasoning and serve.

WATERMELON

13)HIGH PROTEIN FOR WATERMELON:

Watermelon and Feta Salad: Combine watermelon cubes with feta cheese, mint leaves, and a sprinkle of nuts or seeds for a balanced and flavorful salad.
Watermelon and Greek Yogurt: Serve watermelon slices with a side of Greek yogurt for a protein-rich and refreshing snack.
Watermelon and Cottage Cheese: Top watermelon cubes with cottage cheese for a simple and protein-packed snack.
Watermelon Smoothie with Protein Powder: Blend watermelon chunks into a smoothie with protein powder, milk or a milk substitute, and possibly some nut butter for added protein.
Watermelon and Chicken Skewers: Create skewers with watermelon cubes and grilled chicken for a sweet and savory combination.
Watermelon and Nut Mix: Mix watermelon cubes with a variety of nuts like almonds, walnuts, and cashews for a balanced snack.
Watermelon and Quinoa Salad: Combine watermelon with cooked quinoa, mixed greens, and a protein source like beans or grilled tofu.
Watermelon and Cheese Platter: Serve watermelon slices alongside a variety of cheeses for a unique appetizer or snack.
Watermelon and Yogurt Parfait: Layer watermelon cubes with yogurt and granola for a protein-rich parfait.
Watermelon and Edamame Salad: Mix watermelon cubes with cooked edamame beans, chopped vegetables, and a light vinaigrette for a refreshing and protein-packed salad.

NUTRITIONAL VALUE FOR WATERMELON:

Calories: 46
Carbs: 11.5 grams
Fiber: 0.6 grams
Sugar: 9.4 grams
Protein: 0.9 grams
Fat: 0.2 grams
Vitamin A: 5%
Vitamin C: 14%
Potassium: 4%
Magnesium: 4%

WATERMELON HALWA RECIPE:

INGREDIENTS FOR WATERMELON HALWA:

1/2 Cup sugar
2 pinches of saffron
1 Watermelon rind
1/4 cup besan
1/4 cup sooji upma
4 tsp ghee
1 tsp powdered green cardamom
1 1/2 cup milk or 1/2 cup khoya

HOW TO MAKE WATERMELON HALWA:

Take the rind of water melon, peel the green part deeply, grate it or in a food processor roughly chop it.
Then, place a deep-bottomed pan on medium flame and heat ghee in it. Once heated, add the besan and sooji, roast till the fragrance of besan starts coming. It should take around a minute.
Add grated rind of watermelon and stir for about 10 minutes, till the ghee starts leaving the side.
Next, add sugar, milk / khoya along in the pan and cook till the mixture is mix well.
Add cardamom powder and stir it yet again for another few minutes.
Once done, transfer in a serving dish and serve hot garnished with chopped and sliced dry fruits.

KIWI

14)HIGH PROTEIN FOR KIWI:

Kiwi and Greek Yogurt: Combine sliced kiwi with Greek yogurt for a protein-rich and tangy snack.
Kiwi and Cottage Cheese: Top kiwi slices with cottage cheese for a simple and protein-packed snack.
Kiwi Smoothie with Protein Powder: Blend kiwi with protein powder, milk or a milk substitute, and possibly some nut butter for added protein.
Kiwi and Nut Butter: Spread nut butter like almond or peanut butter on kiwi slices for added protein and healthy fats.
Kiwi and Chia Seed Pudding: Mix sliced kiwi into chia seed pudding made with milk or a milk substitute, chia seeds, and a touch of sweetener. Chia seeds provide protein and fiber.
Kiwi and Quinoa Salad: Create a salad with sliced kiwi, cooked quinoa, mixed greens, and a protein source like beans or grilled chicken.
Kiwi and Tofu Stir-Fry: Incorporate sliced kiwi into a stir-fry with marinated and grilled tofu, vegetables, and a protein-rich sauce.
Kiwi and Nut Mix: Combine sliced kiwi with a variety of nuts like almonds, walnuts, and cashews for a balanced and nutritious snack.
Kiwi and Cheese Plate: Serve sliced kiwi alongside a variety of cheeses for an appetizer or snack with protein.
Kiwi and Chicken Wrap: Create a wrap by adding sliced kiwi, grilled chicken, greens, and a protein-rich spread like hummus.

NUTRITIONAL VALUE FOR KIWI:

Calories: 64
Carbs: 14 grams
Fiber: 3 grams
Fat: 0.44 grams
Protein: 1 gram
Vitamin C: 83%
Vitamin E: 9%
Vitamin K: 34%
Folate: 7%
Copper: 15%
Potassium: 4%
Magnesium: 4%

KIWI UPSIDE DOWN CAKE RECIPE:

INGREDIENTS FOR KIWI UPSIDE DOWN CAKE:

3 kiwis, peeled
1 tbsp oil
1/2 cup brown sugar
3/4 refined flour
1 tsp baking powder
1/2 cup butter
1/2 cup powdered sugar
2 Eggs
1 tsp vanilla essence
Glazed cherries, as required

HOW TO MAKE KIWI UPSIDE DOWN CAKE:

Preheat oven to 180° C.
Grease a spring bottom aluminium cake tin with oil. Spread brown sugar all over the base of the tin.
Slice 2 kiwis into thin roundels and arrange them over the brown sugar so as to cover the entire base.
Sieve refined flour and baking powder into a bowl.
Cut 1 kiwi into small pieces and mix in with the refined flour mixture.
Place butter in a large mixing bowl, add sugar and beat with a hand blender till the mixture becomes creamy and fluffy.
Add eggs and vanilla essence and beat again till well blended and light. Add the flour with the kiwi pieces and fold in well.
Put the batter over the kiwis in the cake tin, tap the tin lightly and then level the batter with a spatula.
Keep the tin in the preheated oven and bake for 35 minutes.
Take the tin out of the oven and turn over on a serving plate. Decorate with cherries and chill in the refrigerator. Cut into wedges and serve.

PEACH

15)HIGH PROTEIN FOR PEACH:

Peach and Greek Yogurt Parfait: Layer sliced peaches with Greek yogurt and nuts or seeds for a protein-packed and flavorful parfait.
Peach and Cottage Cheese: Top peach slices with cottage cheese for a simple and protein-rich snack.
- Peach Smoothie with Protein Powder: Blend peaches with protein powder, milk or a milk substitute, and possibly some nut butter for added protein.
Peach and Nut Butter: Spread nut butter like almond or peanut butter on peach slices for added protein and healthy fats.
Peach and Chia Seed Pudding: Mix sliced peaches into chia seed pudding made with milk or a milk substitute, chia seeds, and a touch of sweetener. Chia seeds provide protein and fiber.
Peach and Quinoa Salad: Create a salad with sliced peaches, cooked quinoa, mixed greens, and a protein source like beans or grilled chicken.
Peach and Chicken Salad: Make a salad with peach slices, grilled chicken, mixed greens, and a light vinaigrette dressing for a protein-packed meal.
Peach and Nut Mix: Combine sliced peaches with a mix of nuts like almonds, walnuts, and cashews for a balanced and nutritious snack.
Peach and Cheese Plate: Serve peach slices alongside a variety of cheeses for a unique appetizer or snack.
Peach and Tofu Stir-Fry: Incorporate sliced peaches into a stir-fry with marinated and grilled tofu, vegetables, and a protein-rich sauce.

NUTRITIONAL VALUE FOR PEACH:

Calories: 51
Fat: 0.3g
Carbohydrates: 12.4g
Fiber: 1.9g
Sugars: 10.9g
Protein: 1.2g
Vitamin A: 20.8mcg
Vitamin C: 8.6mg
Vitamin E: 0.9mg

PEACH COBBLER RECIPE:

INGREDIENTS FOR PEACH COBBLER:

For the peach filling:

6-8 ripe peaches, peeled, pitted, and sliced
1/2 cup granulated sugar
1 tablespoon lemon juice
1 teaspoon vanilla extract
1/4 teaspoon ground cinnamon (optional)

For the cobbler topping:

1 cup all-purpose flour
1/2 cup granulated sugar
1 teaspoon baking powder
1/2 teaspoon salt
1/2 cup unsalted butter, melted
1/2 cup milk
1 teaspoon vanilla extract

HOW TO MAKE PEACH COBBLER:

Preheat your oven to 350°F (175°C).
- In a mixing bowl, combine the sliced peaches, granulated sugar, lemon juice, vanilla extract, and ground cinnamon (if using). Toss the mixture until the peaches are well coated.
- Pour the peach mixture into a 9×13-inch baking dish or a similar-sized ovenproof dish, spreading it out evenly.
- In another bowl, combine the flour, granulated sugar, baking powder, and salt.
- Add the melted butter, milk, and vanilla extract to the dry ingredients. Stir until just combined. The batter will be thick.
- Spoon the cobbler topping over the peach filling in dollops. It’s okay if it’s not perfectly spread out; the topping will spread as it bakes.
- Place the baking dish in the preheated oven and bake for 45-50 minutes, or until the cobbler topping is golden brown and cooked through. The peach filling should be bubbling.
- Allow the peach cobbler to cool for a few minutes before serving. It’s best served warm.
- You can add a scoop of vanilla ice cream or a dollop of whipped cream on top of each serving for an extra treat.

GUAVA

16)HIGH PROTEIN FOR GUAVA:

Guava and Greek Yogurt Parfait: Layer sliced guava with Greek yogurt and nuts or seeds for a protein-packed and tangy parfait.
Guava Smoothie with Protein Powder: Blend guava with protein powder, milk or a milk substitute, and possibly some nut butter for added protein.
Guava and Cottage Cheese: Top guava slices with cottage cheese for a simple and protein-rich snack.
Guava and Nut Butter: Spread nut butter like almond or peanut butter on guava slices for added protein and healthy fats.
Guava and Chia Seed Pudding: Mix guava into chia seed pudding made with milk or a milk substitute, chia seeds, and a touch of sweetener. Chia seeds provide protein and fiber.
Guava and Quinoa Salad: Create a salad with guava, cooked quinoa, mixed greens, and a protein source like beans or grilled chicken.
Guava and Tofu Skewers: Create skewers by alternating guava chunks with pieces of marinated and grilled tofu for a sweet and savory combination.
Guava and Nut Mix: Combine guava slices with a mix of nuts like almonds, walnuts, and cashews for a balanced and nutrient-rich snack.
Guava and Cheese Plate: Serve guava slices alongside a variety of cheeses for a unique appetizer or snack.
Guava and Chicken Wrap: Create a wrap by adding guava slices, grilled chicken, greens, and a protein-rich spread like hummus.

NUTRITIONAL VALUE FOR GUAVA:

Calories: 112
Fat: 1.6g
Sodium: 3.3mg
Carbohydrates: 23.6g
Fiber: 8.9g
Sugars: 14.7g
Protein: 4.2g
Vitamin C: 376mg
Folate: 81mcg
Potassium: 688mg

GUAVA SMOOTHIE RECIPE:

INGREDIENTS FOR GUAVA SMOOTHIE:

2 ripe guavas, peeled, seeded, and chopped
1 banana, peeled and sliced (for creaminess)
1/2 cup Greek yogurt (or dairy-free alternative for a vegan option)
1/2 cup orange juice
1-2 tablespoons honey or agave syrup (adjust to taste)
1/2 cup ice cubes
Fresh mint leaves (optional, for garnish)

HOW TO MAKE GUAVA SMOOTHIE:

Wash, peel, and seed the guavas. Chop them into small pieces.
In a blender, add the chopped guavas, sliced banana, Greek yogurt, orange juice, honey or agave syrup, and ice cubes.
Blend all the ingredients until you achieve a smooth and creamy consistency. If the smoothie is too thick, you can add more orange juice or water to reach your desired consistency.
Taste the smoothie and adjust the sweetness by adding more honey or agave syrup if needed.
Pour the guava smoothie into glasses. You can garnish it with fresh mint leaves for a burst of color and extra freshness.
Serve your guava smoothie immediately and enjoy the tropical flavors!

GRAPES

17)HIGH PROTEIN FOR GRAPES:

Grapes and Cheese Platter: Pair grapes with a variety of cheeses, which can provide protein, for an appetizer or snack.
Grapes and Greek Yogurt: Serve grapes alongside a bowl of Greek yogurt for a protein-rich and satisfying snack.
Grape and Nut Mix: Mix grapes with a variety of nuts like almonds, walnuts, and cashews for a balanced and nutrient-rich snack.
Grapes and Cottage Cheese: Top grapes with cottage cheese for a simple and protein-packed snack.
Grape and Nut Butter: Spread nut butter like almond or peanut butter on grape halves for added protein and healthy fats.
Grape and Chicken Salad: Incorporate grapes into a mixed greens salad with grilled chicken and a protein-rich dressing.
Grape and Tuna Salad: Mix grapes with canned tuna, chopped vegetables, and a light vinaigrette for a protein-packed salad.
Grape and Egg Salad: Combine grapes with hard-boiled eggs, mixed greens, and a protein-rich dressing for a nutritious salad.
Grape and Quinoa Bowl: Create a bowl with cooked quinoa, grapes, nuts, seeds, and a protein source like beans or grilled tofu.
Grape and Nutrient Bars: Make homemade nutrient bars with blended grapes, oats, protein powder, and nuts.

NUTRITIONAL VALUE FOR GRAPES:

Calories: 62
Fat: 0.3g
Sodium: 2mg
Carbohydrates: 16g
Fiber: 1g
Sugars: 15g
Protein: 0.6g
Vitamin C: 3.68mg
Vitamin K: 13.4mcg
Vitamin A: 4.6mcg

GRAPES SORBET RECIPE:

INGREDIENTS FOR GRAPES SORBET:

2 cups of seedless grapes (any variety)
1/2 cup of sugar
1/4 cup of water
1 tablespoon of fresh lemon juice

HOW TO MAKE GRAPES SORBET:

In a small saucepan, combine the sugar and water. Heat over medium heat, stirring until the sugar is dissolved. Allow it to cool.
In a blender, combine the grapes, sugar syrup, and lemon juice. Blend until smooth.
Pour the mixture into an ice cream maker and churn according to the manufacturer’s instructions.
Transfer the sorbet to a container and freeze for a few hours before serving.

POMEGRANATE

18)HIGH PROTEIN FOR POMEGRANATE:

Pomegranate and Greek Yogurt Parfait: Layer pomegranate arils (seeds) with Greek yogurt and nuts or seeds for a protein-packed and flavorful parfait.
Pomegranate and Cottage Cheese: Top pomegranate arils with cottage cheese for a simple and protein-rich snack.
Pomegranate Smoothie with Protein Powder: Blend pomegranate arils into a smoothie with protein powder, milk or a milk substitute, and possibly some nut butter for added protein.
Pomegranate and Nut Mix: Mix pomegranate arils with a variety of nuts like almonds, walnuts, and cashews for a balanced and nutrient-rich snack.
Pomegranate and Quinoa Salad: Create a salad with pomegranate arils, cooked quinoa, mixed greens, and a protein source like beans or grilled chicken.
Pomegranate and Chicken Wrap: Incorporate pomegranate arils into a wrap with grilled chicken, greens, and a protein-rich spread like hummus.
Pomegranate and Chia Seed Pudding: Mix pomegranate arils into chia seed pudding made with milk or a milk substitute, chia seeds, and a touch of sweetener. Chia seeds provide protein and fiber.
Pomegranate and Cheese Plate: Serve pomegranate arils alongside a variety of cheeses for a unique appetizer or snack.
Pomegranate and Tofu Skewers: Create skewers by alternating pomegranate arils with pieces of marinated and grilled tofu for a sweet and savory combination.
Pomegranate and Nutrient Bars: Make homemade nutrient bars with blended pomegranate arils, oats, protein powder, and nuts.

NUTRITIPONAL VALUE FOR POMEGRANATE:

Calories: 234
Protein: 4.7 grams (g)
Fat: 3.3 g
Carbohydrates: 52 g
Fiber: 11.3 g
Vitamin C: 32%
Folate: 27%
Magnesium: 8%
Phosphorus: 8%
Potassium: 13%

APPLE-POMEGRANATE COBBLER RECIPE:

INGREDIENTS FOR APPLE-POMEGRANATE COBBLER:

For the fruit filling:

4-5 cups of apples (about 4-5 medium apples), peeled, cored, and sliced (use a mix of sweet and tart apples like Granny Smith and Honeycrisp)
1 cup pomegranate arils (seeds)
1/2 cup granulated sugar
1 tablespoon cornstarch
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
Zest of 1 lemon
1 tablespoon lemon juice

For the cobbler topping:

1 cup all-purpose flour
1/4 cup granulated sugar
1 1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup unsalted butter, cold and cubed
1/4 cup milk
1 teaspoon vanilla extract

HOW TO MAKE APPLE-POMEGRANATE COBBLER:

Preheat your oven to 375°F (190°C).
- In a large bowl, combine the sliced apples and pomegranate arils.
- In a separate small bowl, mix together the granulated sugar, cornstarch, ground cinnamon, ground nutmeg, lemon zest, and lemon juice.
- Pour the sugar mixture over the apples and pomegranate arils. Toss gently to coat the fruit evenly.
- Transfer the fruit mixture into a 9×13-inch baking dish or a similar-sized ovenproof dish, spreading it out evenly.
- In another bowl, combine the all-purpose flour, granulated sugar, baking powder, and salt.
- Add the cold, cubed butter to the dry ingredients. Use a pastry cutter, fork, or your hands to work the butter into the dry ingredients until the mixture resembles coarse crumbs.
- Stir in the milk and vanilla extract until the dough just comes together.
- Drop spoonfuls of the cobbler topping evenly over the fruit filling. It’s okay if it’s not perfectly spread out; it will bake and expand.
- Place the baking dish in the preheated oven and bake for about 35-40 minutes, or until the cobbler topping is golden brown and the fruit filling is bubbling.
- Allow the Apple-Pomegranate Cobbler to cool for a few minutes before serving. It’s best served warm.
- You can serve it with a scoop of vanilla ice cream or a dollop of whipped cream for an extra treat.

GRAPEFRUIT

19)HIGH PROTEIN FOR GRAPEFRUIT:

Grapefruit and Greek Yogurt Parfait: Layer grapefruit segments with Greek yogurt and nuts or seeds for a protein-packed and refreshing parfait.
Grapefruit and Cottage Cheese: Top grapefruit segments with cottage cheese for a simple and protein-rich snack.
Grapefruit and Nut Mix: Mix grapefruit segments with a variety of nuts like almonds, walnuts, and cashews for a balanced and nutrient-rich snack.
Grapefruit and Nut Butter: Spread nut butter like almond or peanut butter on grapefruit segments for added protein and healthy fats.
Grapefruit and Tofu Scramble: Incorporate grapefruit segments into a tofu scramble along with vegetables and herbs for a protein-packed breakfast.
Grapefruit and Chicken Salad: Create a salad with grapefruit segments, mixed greens, grilled chicken, and a protein-rich dressing.
Grapefruit and Smoked Salmon: Serve grapefruit segments alongside smoked salmon for a meal that combines healthy fats and protein.
Grapefruit and Chia Pudding: Mix grapefruit segments into chia seed pudding made with milk or a milk substitute, chia seeds, and a touch of sweetener. Chia seeds provide protein and fiber.
Grapefruit and Quinoa Bowl: Make a bowl with cooked quinoa, grapefruit segments, nuts, seeds, and a protein source like beans or grilled tofu.
Grapefruit and Egg Salad: Combine grapefruit segments with hard-boiled eggs, mixed greens, and a protein-rich dressing for a nutritious salad.

NUTRITIONAL VALUE FOR GRAPEFRUIT:

Calories: 52
Carbs: 13 grams
Protein: 1 gram
Fiber: 2 grams
Vitamin C: 64%
Vitamin A: 28%
Potassium: 5%
Thiamine: 4%
Folate: 4%
Magnesium: 3%

GRAPEFRUIT MARMALADE RECIPE:

INGREDIENTS FOR GRAPEFRUIT MARMALADE:

750 gm grapefruit
100 gm lemons
1 1/2 liter water
1 1/2 kg sugar
1/2 tsp butter

HOW TO MAKE GRAPEFRUIT MARMALADE:

Squeeze the juice of the grapefruit and lemons.
Cook the juice along with water over a moderate flame.
Remove membrane, pips and pith from the fruit and tie securely inside a muslin bag.
Shred peel into strips and add to the juice along with the muslin bag.
Cook juice until the liquid has evaporated by 1/3.
Add sugar and dissolve.
Boil rapidly until setting point is reached.
Drop in butter and skim out any impurities from the surface.
Store in a cool and dry jar.10.Scoop out a teaspoonful and spread it on a slice of toast.

APRICOT

20)HIGH PROTEIN FOR APRICOT:

Apricot and Greek Yogurt Parfait: Layer sliced apricots with Greek yogurt and nuts or seeds for a protein-packed and flavorful parfait.
Apricot and Cottage Cheese: Top apricot halves with cottage cheese for a simple and protein-rich snack.
Apricot Smoothie with Protein Powder: Blend apricot halves into a smoothie with protein powder, milk or a milk substitute, and possibly some nut butter for added protein.
Apricot and Nut Mix: Mix chopped apricots with a variety of nuts like almonds, walnuts, and cashews for a balanced and nutrient-rich snack.
Apricot and Nut Butter: Spread nut butter like almond or peanut butter on apricot halves for added protein and healthy fats.
Apricot and Chicken Salad: Create a salad with chopped apricots, mixed greens, grilled chicken, and a protein-rich dressing.
Apricot and Tofu Stir-Fry: Incorporate chopped apricots into a stir-fry with marinated and grilled tofu, vegetables, and a protein-rich sauce.
Apricot and Quinoa Salad: Make a salad with chopped apricots, cooked quinoa, mixed greens, and a protein source like beans or grilled chicken.
Apricot and Cheese Plate: Serve apricot halves alongside a variety of cheeses for a unique appetizer or snack.
Apricot and Nutrient Bars: Make homemade nutrient bars with blended apricots, oats, protein powder, and nuts.

NUTRITIONAL VALUE FOR APRICOT:

Calories: 34
Carbs: 8 grams
Protein: 1 gram
Fat: 0.27 grams
Fiber: 1.5 grams
Vitamin A: 8%
Vitamin C: 8%
Vitamin E: 4%
Potassium: 4%

APRICOT AND COCONUT CAKE RECIPE:

INGREDIENTS FOR APRICOT AND COCONUT CAKE:

200 gms dry apricots
400 ml water
10 gms cinnamon sticks
10 gms green cardamom
200 gms dessicated coconut

HOW TO MAKE APRICOT COCONUT CAKE:

In a pan prepare poaching liquid using water, cinnamon sticks and green cardamom.
Add apricots and bring to a boil.
Simmer for five minutes and remove from heat.
Now take poached apricots leaving the liquid and blitz it in a blender.
Roast dessicated coconut at 140*c for about 10 minutes.
Heat a pan and cook the pureed apricots. Add coconut and cook till it thickens.
Spread on a lined tray and allow it to cool. After it cools down cut it in to squares and serve.

20 BEST HIGH PROTEIN FRUITS

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