Fruit and Vegetable: Easy Ways to Get 9 Servings (cont.)

Bring a taste of the tropics to your fruit salad with this recipe.

20-ounce can pineapple chunks canned in juice
2 kiwi, peeled, halved and sliced
2 cups strawberries, quartered
1 large banana, sliced
1 papaya or mango, peeled and cubed (or substitute an 11-ounce can of mandarin oranges, drained)
1/2 teaspoon finely grated lime zest or peel
2 tablespoons lime juice
1 1/2 tablespoons honey
1/3 cup unsweetened or sweetened shredded coconut (optional)

  • Drain pineapple chunks, and reserve 1/4 cup of the pineapple juice.
  • Add pineapple chunks, kiwi, strawberries, banana, and papaya or mango to large serving bowl.
  • Put 1/4 cup pineapple juice, lime peel, lime juice and honey in a 2-cup measure and whisk together until nicely blended. Drizzle over the salad, and toss to coat the fruits well. Sprinkle coconut over the top before serving, if desired.

Yield: About 7 cups.

Per cup: 101 calories, 1.2 g protein, 25 g carbohydrate, 0.6 g fat, 0 g saturated fat, 0 mg cholesterol, 3 g fiber, 4 mg sodium. Calories from fat: 5%.

Vegetable Garlic Saute

Journal as: 1/2 cup "vegetables without added fat" + 1/2 cup "vegetables with 1 tsp. fat"

Substitute any vegetable you like for any of those listed below.

2 1/2 cups Brussels sprouts with loose outer leaves removed, cut in half (about 1/2 pound)
2 1/2 cups yellow squash or zucchini, cut into 1/4-inch slices (about 1/2 pound)
1 large tomato (or 2 small), diced
4 teaspoons extra virgin olive oil
1 teaspoon minced garlic
1 tablespoon shredded or grated Parmesan cheese

  • Put Brussels sprouts, squash, and a couple of tablespoons of water in a microwave-safe dish and microwave on HIGH until vegetables are lightly cooked. Drain well.
  • Add oil and garlic to large nonstick frying pan or skillet and heat over medium heat for 1-2 minutes. Stir in the Brussels sprouts, squash, and tomato. Saute for a few minutes, or until vegetables reach desired doneness. Sprinkle Parmesan cheese over the top and serve.

Yield: 4 servings.

Per serving: 94 calories, 4 g protein, 11 g carbohydrate, 5 g fat, 0.8 g saturated fat, 0.6 mg cholesterol, 5 g fiber, 26 mg sodium. Calories from fat: 44%.

SOURCES: Christine Filardo, MS, RD, director of public relations, Produce for Better Health Foundation. Karen Collins, MS, RD, CDN, nutrition consultant, American Institute for Cancer Research. Bridget Kelly, co-host, Twice Baked and Food Talk with the Kelly Twin, KTRS-AM, St. Louis. U.S. Department of Health and Human Services. WebMD Medical News: "New U.S. Diet Guidelines Based on Common Sense, Science," published Jan. 12, 2005.


Last Editorial Review: 4/22/2005 2:59:28 PM

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