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The approach of summer brings with it the availability of many wonderful seasonal varieties of fruit. Even if you’re a low carb dieter, you shouldn’t pass up the bounty of the season. Once you’re past “induction”, as long as you know the carb count of various seasonal fruits and are clear on what the portion size is for each you can most likely indulge in the sweet goodness summer has to offer and get lots of nutritional bang for your buck, too!

Choose Wisely, Add Slowly

If you’re just starting your Ongoing Weight Loss Phase (ANA Phase II) you’ll want to be careful about how quickly you add fruit back into your diet. Once you’ve added some berries back into your menus, take stock of where you are in terms of your weight loss and your cravings. Are your carb-cravings still under control? Are you still losing at a reasonable pace? If so, you can expand your fruit choices to include some of the other items in this list. If not, stick with berries for a while, being careful not to eat more than your allowed portion size.

When adding fruit into your diet, it is especially important to keep careful track of your net carbs (total carbohydrates less fiber grams) and the portion size you consume. Too much fruit can very quickly add up to too many carbs! On the other hand, the “net carb” calculation will give you more leeway, since higher fiber will yield a lower net carb ‘bottom line’.

Berries

Berries are a hands-down favorite of low carb dieters and nutritionists alike. High in phytonutrients and water and relatively low in carbohydrates, there are the first type of fruit to add back into your diet once you have finished your “Induction” period. Strawberries, blueberries, blackberries and raspberries can be eaten alone, in combination, with homemade Splenda®-sweetened whipped cream, or made into ice-cold sorbets (see recipe below!) for special occasions. Cherries and cranberries are often overlooked – but add variety and a little tang to your desserts. Portion size: ¼ cup.

Peaches and Plums

Don’t forgo the sweet, juicy pleasure of peaches and plums when both fruits have less than ten grams of net carbs per serving! Just keep in mind that a medium sized peach (one portion size) is about the size of a child’s fist – not a lumberjack’s. For a very special dessert using peaches and the rest of summer's bounty, see the contribution below from author Sharron Long! Portion size: 1 medium fruit

Melon and More

Honeydew, cantaloupe, mango, papaya, pineapple and kiwi fruit are all great choices for low carb dieters. Imagine what you could do with a little unsweetened coconut, melon, mango, papaya and pineapple, with a splash of the sugar-free syrup your choice! Portion size: 1 kiwi fruit, ¼ cup of melon, mango, papaya or pineapple

The Ignored Avocado

Although avocado isn’t sweet, it is a fruit, and a low one at that. One medium avocado has only 5 grams of net carbs, and is packed with fiber and nutrients. For a cool and nourishing summer lunch, prepare chicken, tuna or egg salad and serve in a halved and pitted avocado. Or try the tasty egg recipe below! Who would have thought a low carb diet could be so full of variety – and fruit! Portion size: one medium avocado

Strawberry Sorbet

Courtesy Chef Trina Nelson

If you have a good blender, you can make sorbet without an ice cream maker!

• 4 cups frozen, unsweetened strawberries, slightly thawed
• ¼ cup sugar free vanilla or strawberry syrup (or substitute 4 packets Splenda and ¼ cup cold water)
• juice of ¼ lemon
• Sprigs of fresh mint for garnish

Place about 1/3 of each of your ingredients in the blender (if it has a metal container, use it; it will hold the cold better than plastic) and blend on highest speed until smooth. Scoop into serving dishes (we like to use martini glasses for this) and garnish with mint. Repeat two more times.

Yield: 6 servings, 5g carbs each.

Strawberries Peaches ‘N Cream

Courtesy Sharron Long

Crust:

• 2 cups raw almonds
• 1 cup soy protein (not soy flour!)
• 2 teaspoons SteviaPlus®
• 8 packets sucralose
• 1 teaspoon cinnamon
• 3/4 cup butter

Filling:

• 2 eggs
• 3/4 cup butter, room temperature
• 1 teaspoon SteviaPlus®
• 8 packets sucralose
• 1 1/2 teaspoons vanilla extract
• 1 1/2 cups shredded, unsweetened coconut

Topping:

• 2 medium-sized peaches
• 1 pound fresh strawberries (1 pint)
• 2 cups whipping cream
• 1/4 teaspoon SteviaPlus®
• 1 packet sucralose

Crust instructions: Place the almonds into the hopper of a food processor. Process them until they are finely chopped. Add the remaining crust ingredients and process them until they are completely mixed. Press the crust into a 9" x 13" x 2" pan, pressing the crust up the sides of the pan as you go. Bake it for about 7 minutes at 450° F. Cool the crust completely before filling it.

Filling instructions: Since the eggs won’t be cooked, coddle the eggs: Fill a small sauce pan about half-full with water. Bring the water to boiling, then place the eggs into the boiling water for 20 seconds. Remove the eggs from the boiling water, and immerse them in ice-cold water to stop them from cooking any further. Set them aside.

In a mixing bowl with an electric mixer on medium speed cream the butter and sweeteners for about 1 minute. Add the vanilla and mix. Add the eggs one at a time, beating for 5 minutes each, for a total mixing time of 10 minutes. Turn the mixer to low speed and gradually add in the coconut. Spread the filling onto the cooled crust and chill for at least 30 minutes.

Just before serving time, slice the peaches. Place them onto the filling in a single layer, avoiding overlapping. Repeat with the strawberries.

In a mixing bowl with an electric mixer on medium-high speed whip the cream with the remaining sweeteners until soft peaks are formed. Spread the cream over the strawberries in the pan and serve immediately. Serves 18.

Carb counts:

Entire recipe: Crust, 70.21. Fiber, 41.06. ECC, 29.15.
Filling, 21.01. Fiber, 10.5. ECC, 10.51.
Topping, 60.08. Fiber, 12.12. ECC, 47.95.
Total, 151.3. Fiber, 63.68. ECC, 87.62.

Per serving, 8.4. Fiber, 3.53. ECC, 4.87.

Avocado Angel Eggs

Courtesy of: The California Avocado Commission

Serves: 24

Ingredients

• 1 dozen large hard cooked eggs, peeled
• 2 ripe California avocados
• 1 tablespoon lemon juice
• 1/4 teaspoon coarse ground garlic powder
• 2 tablespoons finely chopped shallots or green onions
• 2 teaspoons capers mashed, optional
• Garnish, slivers of red, yellow or green bell pepper

Slice each egg in half lengthwise removing egg yolks.

Use egg yolks in another recipe. Cut avocado in half and remove seed. Peel avocado and cube.

In bowl combine avocado, lemon juice and garlic mashing to blend. Stir in shallots or green onions and capers, if desired.

Fill each egg white with avocado mixture. Garnish with bell pepper. Serve.

Nutritionals: Per serving: calories 35; protein 2g; carbohydrates 1g; fat 3; dietary fiber 1g; cholesterol 0mg; sodium 55 mg.