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Health and Safety information for Metalworkers. Dieting Heart Diabetes

Fresh Fruit Mix

Mixed Fresh Fruit

A change of pace

Part of a healthy Vegetarian or Nutritarian diet is fresh fruit. The ingredients in our fruit bowl changes weekly according to what is fresh at the market and fruit stands. We have had a wide variety of mixes and they are all good. They ingrediants below are what we have used over time and not all at once.


  • Melon - cantelope
  • Fresh Pineapple
  • Straw Berries
  • Blue Berries
  • Peaches
  • Nectarines
  • Grapes
  • Kiwi
  • Pear
  • Raspberries, Black berries, Mulberries.
  • Dried Goji Berries
Any three to six of the above as avaiable are washed, pealed if neccessary and cut into convienient bite size pieces then mixed together. No sweetening is needed. The whole is refrigerated until needed. The dried Goji berries absorb juices from the other fruits and plump up to look fresh. Berries are bought fresh and the extra frozen OR purchased frozen. The frozen berries can be added to fresh mix and eaten still frozen for a nice crunch. Blue Berries are the second highest rated thing on the ORAC antioxidant scale.

Sheri likes to add sugar free pudding as topping to her fruit and we both often add a sprinkle of our seed and nut mix to the fruit. Coca nibs are good as well and add flavor, texture and a high amount of antioxidants and minerals as do the Goji berries.

NOTE: Prices on items like Goji berries and Cacao Nibs vary like crazy. The small 8oz. packages often cost more than those twice as large. Prices at health food stores are always higher. Some of these items are also available in bulk on ebay. It pays to shop around.

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