Take the Fruit and Vegetable Challenge
19 easy ways to get your 9 servings a day.
If you're one of those folks who's not sure you know how to prepare fruits
and vegetables, here are a few simple recipes to get you started.
50/50 Fruit Salad (or Fruit Dip)
Journal as: 2 medium pieces of fresh fruit
Remember those 50/50 orange-and-cream bars? They were the inspiration for
1 package (1.4 ounces) sugar-free and fat-free instant
vanilla pudding mix
1 1/2 cups low-fat milk
5 tablespoons frozen orange juice concentrate, thawed
1/2 cup fat-free sour cream
2 cups melon cubes or balls (honeydew, cantaloupe, watermelon, etc.)
2 bananas, sliced
2 apples, cored and sliced
2 oranges, peeled and broken into segments
2 peaches, nectarines or pears, cored and sliced
- Put pudding mix, milk, and orange juice concentrate in mixing bowl and beat
on medium speed for 2 minutes. Beat in or mix in sour cream.
- Serve the orange dip with prepared fruit. Or, make a dressed fruit salad by
adding all the fruits to a large serving bowl. Pour orange dressing over the
top and toss gently to blend. Serve immediately, or cover and keep in
refrigerator until ready to serve.
Yield: 8-10 cups of fruit salad.
Per cup of fruit salad and dip (if 8 cups per recipe): 162
calories, 4 g protein, 37 g carbohydrate, 1 g fat, 0.4 g saturated fat, 2 mg
cholesterol, 3.5 g fiber, 35 mg sodium. Calories from fat: 6%.