Don’t like fruit? On Instagram, Dr Jean-Michel Cohen offers a simple idea: do not force yourself to bite a fruit if the texture or taste is a problem, but try other shapes. Compote, cooked fruit, measured smoothies or savory dishes can help re-tame them.
Changing the Texture Can Make Fruit More Accessible
The first lever mentioned is the compote. The nutritionist presents it as a possible “gateway” for people put off by the whole fruit, particularly because its texture is smooth. Nutritionally, the idea is compatible with French guidelines: fruits can be eaten whole, cooked or compote, as part of a varied diet.
The point to watch out for is the choice of product. A
compote without added sugars is preferable to a sweet compote, and a small pot of compote without added sugar can help get you closer to a serving of fruit. This does not mean that it systematically replaces the benefits of a whole fruit, particularly for chewing and texture. To go further, here is how to choose a compote without added sugar.
Another avenue cited: the cooked fruit. A baked apple or pear, or warm compote, may be easier for some people to accept than raw fruit. The doctor particularly mentions children and older people; However, it is better to see it as a practical tip, not a proven rule valid for everyone.
THE smoothie is another option, provided you do not transform it into fruit concentrate. In the video, the expert is clear:
“There’s no point in putting ten fruits at once in a smoothie.”
The most reasonable idea is to stay on a single fruitmixed with yogurt or cottage cheese, as suggested in the video. This base can make the preparation
more consistent than juicenotably thanks to dairy proteins, and dilute an overly strong taste. But a smoothie remains a mixed form: it should not be presented as more filling than a whole fruit. Work on the texture of foods shows that the solid form often promotes satiety more than liquid or very mixed forms. To avoid excess, you can also consult these tips for preparing a more filling smoothie.
Incorporating them into meals helps to tame their taste
If fruit in dessert doesn’t appeal to you, another option is to use it as a small touch in a dish. Dr. Cohen cites, for example, a few apple wedges in a salad or raisins in a tagine. This way of doing things can help combine the sweet taste of the fruit with other flavors, without feeling like you are eating a “separate” fruit.
With dried fruits, the nuance is important: dried fruits are more concentrated in sugars than fresh fruit. They can therefore be used to flavor a dish, but rather in small quantities, and without considering them as strictly equivalent to a fresh apple, pear or orange.
In practice, the goal is not to find the perfect shape or to feel guilty. The French recommendations especially encourage increasing fruit and vegetables and aiming at least 5 fruits and vegetables per dayin several forms: raw, cooked, fresh, frozen, canned or compote. Juices, even 100% pure juice, should be limited because they are low in fiber: they do not provide the same service as a whole fruit.
- If the texture bothers you, start with a compote without added sugars or cooked fruit;
- If the taste is too intense, try fruit mixed with yogurt or cottage cheese, without adding more fruit;
- If the fruit alone doesn’t tempt you, add a small quantity to a salad or a savory dish;
- If you use dried fruits, keep them as an aromatic touch, in small portions.
These tracks can also be integrated into different moments of the meal, depending on your habits and your appetite. The main thing is to choose a realistic shape for you, then gradually expand if the desire returns. You can also explore other ways to integrate fruit into your meals, without making it another daily constraint.