While there’s absolutely nothing wrong with enjoying something sweet, if you have a hard-to-satisfy sweet tooth, looking for alternatives to help you get rid of the itch – without added sugar – is a great way. support your long-term health. Enter: fruit.
We all know fruit is sweet, but rather than granulated, brown, or maple sugar, which are all forms of added sugar, the sugar in fruit is naturally occurring. And you might be surprised how perfectly sweet a product can satisfy the most cruel cravings. Here’s a roundup of eight particularly sweet fruits, all recommended by food experts, that can serve as great substitutes for your next craving.
1. Appointment
According to Liza Kimminau, director of Bumblebee juice in Easton, Maryland. They are naturally full of fibre, potassium and antioxidants, and very sweet when eaten plain, although you can also make a more substantial snack by halving the fruit, adding a teaspoon of your own butter favorite nut and sprinkle with homemade granola.
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2. Fresh figs
Figs are sweet, hearty and full of flavor, all qualities that make them a great substitute if you’re craving something a little dense like a nut cake, Kimminau says. They are also a great source of fiber. For a sweet breakfast, lunch, snack or dessert, top a few slices of your favorite whole grain or sprouted grain toast with organic ricotta cheese. Then add sliced fresh figs on top, recommends Kimminau. (Get the recipe here: Fig and Ricotta Toast.)
3. Pears
This hearty, juicy fruit, full of fiber and antioxidants, is a go-to option for satisfying cravings for citrus-and-custard desserts (think key lime pie or lemon bars), Kimminau says. For a dessert version, sprinkle sliced pears (Kimminau recommends the Concorde varietal, which has a sweet vanilla flavor) with cinnamon and ginger. Place the slices in a large baking dish, cover with a quarter cup of water, cover with foil and bake for 20-30 minutes at 375°F until tender , turning once or twice during cooking.
4. Red grapes
These plump orbs are packed with sweet and tangy flavor, plus vitamins C, K, and antioxidants. “Perfectly ‘poppable,’ grapes are the perfect snack when you’re craving something sweet and fun to eat, like candy or popsicles,” says Kimminau. For a mini popsicle-like frozen treat, try frosted grapes: simply rinse your grapes, put them in the freezer, and enjoy them once thoroughly chilled. You can also roast them by tossing the raisins with oil, salt, pepper and rosemary and placing them on a baking sheet in a preheated 425°F oven for 30 minutes. These roasted grapes make a tasty standalone snack or work well in salads, Kimminau says. They are also delicious in a bowl of cereal.
5. Pineapple
This lightly floral tropical fruit is loaded with fiber, vitamin C and bromelain, an enzyme that may help with inflammation and digestion, says Sara Haas, RDN, registered dietitian and author. It’s also wonderfully sweet. Eat it when you crave a sweet drink, suggests Haas, who recommends freezing pineapple cubes for a cool treat. You can also mimic the flavor of upside-down pineapple cake by sprinkling large slices of pineapple with cinnamon and allspice and placing them on a nonstick grill, suggests. Jess Swift, MS, RD, a chef and registered dietitian based in Washington, DC. Cook for 3 to 5 minutes on each side or until the pineapple begins to brown.
6. Apples
For a sweet snack with a slightly tart taste that’s both crispy and refreshing, try a Fuji apple. With 4 grams of fiber and only 100 calories per medium apple, this grape variety is a tasty choice that also contains vitamin C and other antioxidants, says Haas. Eat it when you crave something sweet with a crunch, she suggests, either eating it plain or topping it with nut or seed butter for extra protein and sweetness.
If you fancy something more – an apple cobbler, anyone? – just hollow out your apple, leaving the bottom half inch intact. Then sprinkle chopped pecans, cinnamon and a little lemon juice in the middle and bake at 325°F for 35 minutes or until tender. “It’s a great way to enjoy the flavor of apple cobbler without all the calories of the crust and added sugars,” says Swift.
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7. Wild blueberries
Along with a sweet, earthy taste, this type of blueberry, which is slightly smaller than the farm-grown version, provides fiber, vitamin A, potassium, folate and vitamin C, says Haas. Add a handful to your morning cereal bowl the next time you crave a sugary cereal for breakfast. They’re a great topping on morning cereal or overnight oats, and also pair well with plain yogurt for a sweet and creamy snack, she says.
8. Peaches
This juicy stone fruit, a moderate source of vitamins A and C, is very sweet on its own, but becomes even more delicious when made into a healthy version of a peach pancake. To do this, cut the peach in half and sprinkle it with cardamom and ginger. Grill for 4 to 5 minutes on each side, or until the peach begins to soften. Drizzle with a balsamic glaze and garnish with fresh mint, says Swift.
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