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July 27, 2001/Av 7, 5761, Vol. 53, No.42
Fresh fruit sweetens summer menu plans
BETH OLSON
Staff Writer
We all know we should be eating at least five servings of fruits and vegetables per day. While for some people this is a simple part of daily life, the rest may struggle to meet the daily requirements. For many, the palatable taste of fruits and vegetables makes meeting the quota quite enjoyable.
The U.S. Department of Agriculture (creators of the infamous Food Guide Pyramid) recommend eating 2-4 servings of fruits per day. A serving is considered one medium piece of fruit (apple, banana, orange), 1/2 cup of chopped, cooked or canned fruit, or 3/4 cup of fruit juice.
USDA offers tips on how to select fruit servings that are the most beneficial to a healthy diet.
- Choose fresh fruits, fruit juices and frozen, canned or dried fruit. Pass up fruit that has been canned or frozen in heavy syrups as well as sweetened fruit juices unless you have calories to spare.
- Eat whole fruits often - they are higher in fiber than fruit juices.
- Eat citrus fruits, melon and berries regularly. They are rich in vitamin C.
- Count only 100-percent fruit juice as fruit. Punches, "ades" and most fruit "drinks" contain only a little juice and a lot of added sugar.
Summer's abundance of fresh fruits allows us the opportunity to fit in our servings of fruits with ease - especially utilizing these delicious dessert recipes.
Fresh Pineapple Mango Tarts (Dairy)
- 2 cups fat-free sour cream
- 1 package (4-serving size) instant vanilla pudding
- 1 1/2 cups chopped fresh pineapple
- 1 1/2 cups peeled and chopped fresh mango
- 6 prepared graham cracker tart crusts (4 oz. package)
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Beat together sour cream and instant pudding. Mixture may appear granular at first but will smooth out upon standing. Stir in pineapple and mango. Divide fruit mixture equally, filling tart shells. Tart shells will be very full. Chill for 30 minutes. Garnish with strawberry or raspberry and mint leaf, if desired. Serve. Makes 6 servings.
Blueberry Tiramisu (Dairy)
- 1 3-oz. package cream cheese, softened
- 1 cup ricotta cheese (1/2 of a 15-oz. carton)
- 1/3 cup frozen orange juice concentrate, thawed
- 1 15 3/4 or 17 1/2-oz. can vanilla or lemon pudding
- 2 3-oz. packages ladyfingers, split
- 3 cups blueberries
- 1 cup raspberries whipped cream
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In a mixing bowl, combine cream cheese, ricotta cheese and orange juice concentrate. Add pudding, stirring until smooth. Arrange half of the ladyfingers, cut-side up, in a 2-quart rectangular baking dish. Spoon half of pudding mixture evenly on top. Sprinkle with half of blueberries and raspberries. Repeat layers. Cover and chill at least 4 hours or overnight. To serve, cut into pieces; garnish with whipped cream. Makes 12 servings.
Fresh Berry & Pistachio Crunch Parfait (Pareve)
Raspberry Purée:
- 1 package (12 oz.) unsweetened frozen raspberries, thawed
- 1 1/2 tsp. lemon juice
- 2 Tbsp. granulated sugar
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Blend ingredients in food processor until smooth. Chill.
Berry Mixture:
- 4 cups fresh, seasonal berries (blueberries, raspberries, strawberries or blackberries)
- 2 Tbsp. confectioner's sugar
- 2 Tbsp. Grand Marnier
- 6 biscotti or sugar cookies, crushed (about 1 cup crushed)
- 1 pint pistachio ice cream
- 6 (12 oz. each) pilsner glasses or tall, stemmed glasses whipped cream
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Toss all ingredients together and chill 10 minutes.
To assemble parfait, place about 1/4 cup of berries in the bottom of each glass. Spoon about 2 Tbsp. raspberry purŽe over berries. Place layer of whipped cream over purŽe. Sprinkle with about 1 Tbsp. cookie crumbs. Repeat with berries, purŽe, whipped cream and crumbs. Spoon remaining berries on top of each parfait and top with small scoop of ice cream. Add additional whipped cream and garnish with remaining crumbs. Makes 6 servings.
Fruit 'N' Juice Breakfast Shake (Dairy)
- 1 very ripe, medium banana, peeled
- 3/4 cup pineapple juice
- 1/2 cup lowfat vanilla yogurt
- 1/2 cup strawberries, rinsed, stems removed
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Break banana into small pieces and put in blender with pineapple juice, yogurt and strawberries. Secure lid and blend until smooth. Divide shake between two glasses and serve immediately.
Recipes courtesy of North American Precis Syndicate
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