Summer 2004 -- Let Them Eat Fruit
Let Them Eat Fruit: Fresh, frozen or canned fruit adds flavorful goodness to summer snacks -- in a snap.
by Kristine M. Napier, M.P.H., R.D.
When the temperature starts to soar, our appetites often dwindle. But we still need vitamins and minerals to keep healthy. Try these light and nutritious recipes for a cool treat on hot summer days.
Creamy Strawberry-Banana Gelatin
A wonderfully smooth, rich and high-protein gelatin for hot days when appetite lags. The cottage cheese concentrates calories, protein and calcium without being too heavy. Serves 4
One 3-ounce package strawberry-banana gelatin
1/2 cup boiling water
2 cups fat-free frozen whipped topping
2 cups extra-calcium, reduced-sodium 1% fat cottage cheese
2 bananas, sliced
- In a mixing bowl, dissolve gelatin in boiling water. Add whipped topping and, using wire whisk, blend whipped topping into gelatin.
- Fold in cottage cheese and sliced bananas. Transfer to shallow container, cover and refrigerate until mixture is firm.
Per serving: 200 calories, 15 g protein, 25 g carbohydrate, 1 g dietary fiber, 1.5 g total fat, 1 g saturated fat, 5 g cholesterol, 220 mg sodium.
Strawberry Spinach Salad with Poppy Seed Dressing
This vibrantly colored salad is a gold mine of fabulous nutrition. Just add a whole-wheat bagel and a glass of milk to transform it into a complete meal. Serves 2
10-ounce bag baby spinach leaves (washed and drained)
1 pint strawberries, washed and sliced
1/4 cup walnuts, chopped
1 (7 1/2 ounce) can garbanzo beans (chickpeas), drained and rinsed
1/4 cup fat-free poppy seed dressing
2–3 green onions, chopped (optional)
- Combine all ingredients in salad bowl; toss to mix.
Per serving: 350 calories, 13 g protein, 54 g carbohydrate, 14 g dietary fiber, 12 g total fat, 1 g saturated fat, 0 mg cholesterol, 530 mg sodium.
Frozen Mandarin Lemonade Smoothie
A tangier version of the traditional summer smoothie. Remember, the body needs vitamin D to absorb much-needed calcium. Talk to your doctor to make sure you’re getting enough of both nutrients. Serves 2
One 6-ounce container fat-free lemon yogurt
1 cup mandarin orange segments (drained)
1 cup ice cubes
- Combine all ingredients* in food processor or blender.
- Process until smooth.
Per serving: 160 calories, 4 g protein, 34 g carbohydrate, 0 g dietary fiber, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 70 mg sodium.
* Variation: Add 1/2 cup extra-calcium, reduced-sodium, 1% fat cottage cheese for extra protein.
Per serving with variation: 390 calories, 22 g protein, 65 g carbohydrate, 0 g dietary fiber, 3.5 g total fat, 2 g saturated fat, 15 mg cholesterol, 150 mg sodium.
Kristine Napier, M.P.H., R.D., a registered dietitian, chef and author, lives well with lupus.