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9-a-Day Recipes

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 this recipe.

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%.

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