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Healthy Eating
                             RAINBOW FRUIT SALAD



Good as a side dish or dessert, this salad made from fresh fruit is naturally low in fat, saturated fat, and sodium and is cholesterol free.
Fruit salad:

1   large mango, peeled and diced
2 C   fresh blueberries
2   bananas, sliced
2 C   fresh strawberries, halved
2 C   seedless grapes
2   nectarines, unpeeled and sliced
1   kiwi fruit, peeled and sliced
Honey orange sauce:

1/3 C unsweetened orange juice
2 Tbsp lemon juice
1-1/2 Tbsp honey
1/4 tsp ground ginger
dash nutmeg

 
1-Prepare the fruit.
2-Combine all the ingredients for the sauce and mix.
3-Just before serving, pour honey orange sauce over the fruit.

Yield: 12 servings--Serving Size: 4 oz cup

Each serving provides:

Calories: 96
Total fat: 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 4 mg
                  TROPICAL FRUIT COMPOTE


Fresh or cooked fruits make a great low-calorie dessert.
3/4 cup  water
1/2 cup  sugar
2 teaspoons fresh lemon juice
1 piece lemon peel
1/2 teaspoon rum or vanilla extract (optional)
1 pineapple cored and peeled, cut into 8 slices
2 mangos peeled and pitted, cut into 8 pieces
3 bananas  peeled, cut into 8 diagonal pieces
fresh mint leaves (optional)
 



1-In a saucepan combine 3/4 cup of water with the sugar, lemon juice, and lemon peel (and rum or vanilla extract if desired). Bring to a boil, then reduce the heat and add the fruit. Cook at a very low heat for 5 minutes.
2-Pour the syrup in a cup. Remove the lemon rind and cool the cooked fruit for 2 hours.
3-To serve the compote, arrange the fruit in a serving dish and pour a few teaspoons of syrup over the fruit. Garnish with mint leaves.
4-Serve with Homemade Sour Cream
Yield: 8 servings

Serving size: 1 cup

Each serving provides:
Calories: 148
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 3 mg
Calcium: 15 mg
Iron: Less than 1 mg