Try this healthy fruit salad
Enjoy a tropical escape without buying airline tickets or packing a suitcase. The sweet flavors and fruity aromas of tropical fruits transport our minds to a far-away, sun-drenched paradise. For winter-weary Midwesterners, tropical fruits are your ticket to that far-away place.
Tropical treasure for your health
Tropical fruits bring the benefits of good nutrition with stress relief. As we let our minds drift to pleasant vacation memories or hopes of tropical escapes yet to come, we enjoy the stress relief of a momentary mental vacation. Additionally, paying attention to the aromas and flavors of our foods slows us down and helps us feel more satisfied even when we eat less.
Featured Fruit: Kiwi
Though kiwi grows in subtropical climates, such as California, the fuzzy brown fruit with the vibrant green interior and ring of black seeds is a perfect partner for tropical fruits. Select kiwi that "give" slightly to gentle pressure for best flavor and sweetness. Store firm kiwi at room temperature until they give slightly to gentle pressure. Kiwi is enjoyed for its sweet/tart flavor and how easy it is to enjoy – simply "sloop" it. Slice the kiwi in half and scoop out the fruit with a spoon.
"Slooping" makes kiwi a perfect lunchbox fruit, with the added bonus of nutrition super-star status.
At just 50 calories per fruit, kiwi is packed with vitamin C to aid in wound healing and iron absorption, potassium for healthy blood pressure and fiber for digestive health. The vibrant green color holds the antioxidant lutein, which promotes healthy eyes and may play a role in preventing age-related macular degeneration.
Taste a tropical twist
Put a vibrant, tropical twist on your family’s meals this week. It’s as simple as topping baked chicken or fish with a unique, fruity salsa or spicing up a fruit salad with an unexpected twist. Try this Banana-Kiwi Salad and enjoy the flavor of the tropics:
Active time: 25 minutes | Total: 25 minutes
All you need:
2 tablespoons lime juice
1 tablespoon canola oil
1 tablespoon minced shallot
2 teaspoons rice vinegar
1 teaspoon honey
1/4 teaspoon salt
Pinch of cayenne pepper, or to taste
4 kiwis, peeled and diced
2 firm ripe bananas, cut diagonally into 1/2-inch-thick slices
1/2 cup diced red bell pepper
2 tablespoons thinly sliced fresh mint
2 tablespoons chopped cashews, toasted (see Tip)
All you do:
Whisk lime juice, oil, shallot, vinegar, honey, salt and cayenne in a medium bowl.
Add kiwis, bananas, bell pepper and mint; toss to coat. Serve sprinkled with cashews.
Per serving: 170 calories; 6 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 30 g carbohydrate; 1 g added sugars; 3 g protein; 5 g fiber; 151 mg sodium; 2177 mg potassium.
Page 2 of 2 - Nutrition bonus: Vitamin C (190% daily value), Potassium & Vitamin A (15% dv).
Carbohydrate Servings: 11/2
Exchanges: 2 fruit, 1 fat
TIP: To toast nuts on the stovetop, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 3 to 5 minutes.
Source: adapted from Eating Well, Inc.