Ripe fruit is a delicacy and a perfect dessert, infinitely better than the multitude of ultra-processed foods that fill supermarkets . Drinking it fresh is already a gift for the palate, but what to do when the fruit ripens too much? Well today we propose a few ideas and recipes.
Before starting, I would also like to remind you of the great number of nutritional advantages that consuming fruit has: for its vitamins, its minerals, its prebiotic fiber… essential to take care of the intestinal microbiota. All this is enhanced if the fruit is in season, so I leave you our post entitled: “Benefits of consuming seasonal fruits ”
What to do with ripe fruit?
Ripe fruit has a higher sugar content, which makes it a great ingredient to prepare a large number of desserts . Even when they are very ripe, or starting to go bad, the option should not be to throw them away, you can still take advantage of them
Next, I leave you some ideas to take advantage of the ripe fruit, and then we will also tell you the recipes with which to get the most out of them:
- fruit smoothies
- with syrup
- in ice cream
- Add your puree to pancakes
- for cakes
- Add your purée to biscuits
- in pudding
One of the advantages of adding ripe fruit is that it will allow you to reduce the amount of sugar that you include in your recipes, without giving up sweetness . In fact, thanks to the fibers contained in the fruit, the impact of its naturally present sugars is less, which is why it is such a suitable dessert.
Increasing the consumption of vegetables, both vegetables, fruits and vegetables, has been linked in many studies with a reduction in the risk of cardiovascular diseases and tumors. That is why it is something that we should promote from childhood.
If you want to delve into all this, I link a meta-analysis on the impact of the consumption of vegetables and fruits on health . I remind you that a meta-analysis shows us the highest level of scientific evidence on the subject being evaluated.
The result of this study? Well, in short, its consumption reduces the risk of mortality due to all the pathologies evaluated. Of course, when we talk about its inclusion within ultra-processed foods… that benefit disappears…
Ideas for recipes with ripe or overripe fruit
We have already seen a few options, but I imagine that you will want to have a few specific recipes with which to take action. That is why we are going to see below some of the easiest and richest alternatives, with which to take advantage of different types of ripe fruits, and even when they begin to be stale.
We will start with the ripe banana, as it is a very versatile type of fruit in the kitchen, this allows us to introduce it in many different recipes. I have used it in ice cream, biscuits, pancakes, jams, milkshakes, and it is always delicious!
The banana is very rich in potassium, vitamin B6 and prebiotic fibers , which makes it a great ally of our muscles and immune system . That is why its consumption is very common in athletes, and also highly recommended for children.
Today I propose a ripe banana ice cream with cocoa, which you can combine with other ripe fruits , such as peach or mango. You will see what is super simple to make, and also, because of its flavor, you have guaranteed success:
– Ripe banana: 2 medium pieces
– Ripe fruit (peach, mango, papaya…): 100 g, leave already chopped
– 100% cocoa powder: 4 tablespoons
– 1 Greek yogurt or 100% coconut (a cheese will also serve you non-acidic skim shake)
– 2 tablespoons coconut oil
– Optional: a little sweetener
You just have to beat it all together at medium power until the ingredients are well integrated, and try if you want to add a little more of the ripe fruit or sweetener .
Actually, cocoa is also optional, but in my house it raises passions. If this is not your case, you can do without it or use less quantity.
Then put the mixture in a suitable mold in the freezer. One hour is enough, and if it is longer you can try leaving it in the fridge for an hour before consuming it, so it will recover creaminess.
Finally, decorate with some ripe fruit that you particularly like.
The apple has a good amount of antioxidants, which will help us counteract the oxidative stress of metabolism, and which is accentuated by a fast lifestyle.
It also has a remarkable amount of potassium and prebiotic fibers, which will especially help us maintain a healthy intestinal microbiota, with what this implies for your digestion and immune system.
The recipe with ripe apples that I propose is a classic, but it is so simple, healthy and so much liked, that we could not let it go. This is the apple compote , which of course will be tastier if we make it with ripe apple.
You can also use applesauce in other desserts such as cakes, biscuits, or simply use it to sweeten yogurt and make it delicious. Go for it:
- Ripe apples: 4 pieces peeled and chopped
- Water: 2 cups (500 ml)
- 1 dessert spoon of vanilla essence
- 1 dessert spoon of cinnamon
- Optional: 1 or 2 tablespoons of panela sugar
We begin by placing the water in a pot to boil over medium heat, if you are going to add the panela sugar, this is the moment. If you use sugar you will have a more syrupy consistency.
Then add the pieces of ripe apples and the tablespoons of vanilla essence and cinnamon. Mix well and let everything cook for at least 20 minutes, but you may need up to half an hour, depending on the hardness of the ripe apples.
Next, you must stir them without stopping, so that they are undone, until you have the creamy consistency that we are looking for.
Finally serve, sprinkle with cinnamon powder if you wish, and enjoy a delicious recipe with ripe and very tasty fruit.
Pears share many nutritional characteristics with apples, which is why, due to their antioxidants, potassium and fiber, they are highly recommended. Even more so if we consume them with skin, although for dessert with ripe pears that we suggest, you do have to peel them.
It is about the famous pears in wine , a very common dessert in my house, since I was a child, and that from here I want to vindicate. Both for its flavor and its simplicity, we cannot miss it:
- Ripe pears: 4 pieces, peeled and cut in half
- Red wine: 2 cups (500 ml)
- 3 tablespoons of panela sugar
- 3 cloves
- 2 cinnamon sticks
First, we put the ripe pears in a saucepan with panela sugar, two cinnamon sticks, three cloves and cover them with red wine.
Cook the pears over low heat for 20 minutes or half an hour, depending on whether the ripe fruit is more or less hard at first. We check that they are soft, close to falling apart.
Remove the pears, refrigerate them, and meanwhile let the wine cook for another half hour. Let it reduce and thicken to the point of syrup.
We bathe the pears with the wine sauce and leave everything refrigerated until the moment of consumption, where we will also decorate them with the cinnamon sticks.
In some regions, however, it is customary to consume them hot. Another option is to accompany the pears with wine on a custard fondant or add dulce de leche or liquid chocolate on top.
Strawberries are rich in vitamin C, a fundamental vitamin for our immune system and to regenerate our tissues. We will talk about it in depth in this article: Vitamin C and food. In it you will discover that there is life beyond citrus fruits, and that you can also get them in other fruits, vegetables and vegetables.
For the ripe strawberries I bring you a different recipe, it is about some strawberry “mini-biscuits” that I assure you are delicious . You can also make them with other ripe fruits, such as cherries.
I also suggest you make them with birch sugar, which is 40% less caloric than table sugar, raises insulin much less and also has prebiotic effects. Let’s see the recipe.
- Ripe strawberries: 500 g
- Birch sugar: 100 g
- Sifted flour: 125 g
- Whole milk: 150 ml
- Eggs: 3 units
- A little bit of salt
- butter spread
The most important thing is to use a good raw material, so look for ripe and flavorful strawberries. Wash the strawberries, cut them in half and let them marinate in a bowl with 50 grams of birch sugar for half an hour to release all their juice.
Butter small “mini-cake” or cupcake-shaped molds, and pour the ripe strawberries into them. In a bowl prepare the dough for the biscuits, putting 125 grams of sifted flour (help yourself with a sieve to sift it), a pinch of salt, the other 50 grams of birch sugar that we had left and 3 beaten eggs.
Mix everything very well and add the milk. Keep mixing until the dough is homogeneous. Pour that mass over the macerated strawberries that we had in the molds and place some more strawberries on its surface that you have previously reserved.
Bake for about 45 minutes at 180 degrees, with the oven previously preheated. You can insert a fine knife into the biscuits to check that they are cooked inside. After that time, approximately, remove the molds from the oven, let them cool, and unmold.
To finish, sprinkle with a little birch sugar. If you want, you can also take advantage of the decoration to introduce a chocolate toppings or some pieces of dried fruit. You will see that they are great!
Why take advantage of ripe fruit?
I remind you that the amount of food waste in our country is still very high, in fact a new law is currently being implemented to try to reduce it in supermarkets, hypermarkets and in the hotel industry.
It all adds up, but individual awareness is essential, since more than half of food waste today occurs in homes . This implies a waste of money, resources and a loss of food that is still in good condition, which we should all contribute to solve.