Hy-Vee at Midday: Sweeten Up Your Summer with Fruit

By Jen Heringhausen, Hy-Vee Dietitian

Trays of mixed fruit, including kiwis, strawberries, and oranges, are lined up on the counter for students during lunch at Cedar Rapids Kennedy High School on Tuesday, Aug. 28, 2012, in , Iowa. Students can choose two servings of fruits and two servings of vegetables to go with their entree. (Jim Slosiarek/The Gazette-KCRG)

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By Ashley Hinson


Sweeten Up Your Summer with Fruit!
Fruit can be a great and healthy way to sweeten up your meals this summer. Berries, melons, peaches and cherries are just coming into their best time of the year for price and flavor.
Fruits make for a refreshing and lower-calorie treat during the warmer months. Berries weigh in at only 25-45 calories per half-cup serving and contain fiber. Blackberries are a good source of dietary fiber, containing up to 3.8g of fiber per serving! Berries also contain vitamin C. Blackberries, blueberries and strawberries are also recommended sources for antioxidants. Compounds in strawberries have also shown anticancer activity in experimental systems, blocking the development of cancer, and suppressing the progression of tumors.
Melons can be a great addition to any summertime meal or gathering as well. Cantaloupe is a good source of vitamins A and C and potassium, and watermelon contains vitamin C and lycopene. Lycopene also acts as a natural sunscreen, protecting your skin from the sun’s rays, but still allowing enough sunlight through for your body to produce Vitamin D. Don’t just stick with the most-often-eaten melons though! It’s a great time of year to try a variety of melon, adding a sweet and juicy angle to any meal or snack.
Try some of these great ideas for adding berries and melon to your day!
- Add berries to salads
- Add berries or melons to fruit salsas and use to top fish, chicken or lean beef
- Explore fruit vinaigrette dressing recipes
- Make melon and grape kabobs
- Cut melon in slices, then cut out fun shapes with cookie cutters
- Add diced melon to salads and top with a light poppy seed dressing
- Make smoothies with a variety of fresh fruit
Check out www.hy-vee.com/meal-solutions/recipes for recipes!
Try out this great fruit dip recipe on melon kabobs:
Pineapple Yogurt Dip
All you need:
1 (8 oz.) tub Hy-Vee soft fat-free cream cheese
1 cup Hy-Vee plain or vanilla non-fat Greek yogurt
1 (8 oz.) can Hy-Vee crushed pineapple in juice, drained
3 tablespoons Hy-Vee honey

All you do:
Combine all ingredients together and beat until light and fluffy. Serve with fresh fruit.
Nutrition information per ¼-cup serving: 94 calories, 0 grams fat, 0 grams saturated fat, 4 mg cholesterol, 206 mg sodium, 17 grams carbohydrate, 0 grams fiber, 16 grams sugar, 6 grams protein
Source: http://www.ncbi.nlm.nih.gov/pubmed/15077879

Top an arugula salad with toasted walnuts, avocado and this fruity vinaigrette:
Fresh Strawberry Vinaigrette
1/2 cup sliced strawberries
2 teaspoons white balsamic vinegar
2 tablespoons Hy-Vee Selects extra virgin olive oil
2 tablespoons white sugar
¼ red onion, diced
1 teaspoon Hy-Vee stone ground honey Dijon mustard
pinch of salt

All you do:
Combine all ingredients in a blender and pulse until smooth and combined. Stir or shake before pouring on salad. Best served fresh but will keep for a day or two in the refrigerator.
Nutrition information per 2 tablespoon serving: 100 calories, 7 grams fat, 1 gram saturated fat, 0 mg cholesterol, 30 mg sodium, 9 g carbohydrate, 1 gram fiber, 0 grams protein
Source: Jen Heringhausen, RD, LD
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