HOLIDAY SEASON RECIPE REDO

The holiday season is fast approaching. For those of us who are conscientious about what we eat, this can be a scary season. It all starts with Halloween candy and ends with an indulgent New Year’s Eve. The following recipe is modified from the original version. Use it throughout the holiday season with various fruit combinations to offer your guests a healthy indulgence.

Let the festivities begin!


Original recipe:

This colorful fruit salad gets its punch from the great balance of tart fruits, lime juice and bite-size pieces of sweet pound cake.

INGREDIENTS

FRUIT SALAD

  • Butter
  • Fresh mint leaves
  • 1 tablespoon orange zest
  • 1 cup freshly squeezed orange juice (from about 3 to 4 navel oranges)
  • 2 tablespoons freshly squeezed lemon juice
  • 1 apple
  • 1 pear
  • 1 banana
  • 1 peach
  • 1 nectarine
  • 3/4 cup melon (such as honeydew or cantaloupe)
  • 1 cup pineapple chunks
  • 3/4 cup seedless red or green grapes, cut in half
  • 1 cup strawberries, hulled and quartered
  • 1/3 cup blueberries
  • HONEY-LIME DRESSING
  • 1/3 cup honey
  • 1/4 cup lime juice (from about 1 lime) optional
  • POUND CAKE CROUTONS

INGREDIENTS

  1. To make the fruit salad: Place the orange zest, orange juice and lemon juice in a large bowl.
  2. Cut the apple, banana, pear, peach, nectarine and melon into cubes, adding the fruits to the bowl as you cut them to prevent discoloration.
  3. Add the remaining fruits. Stir, coating the fruits with the juices, then cover the bowl with plastic wrap and refrigerate for at least 2 hours.
  4. Mix thoroughly before serving.
  5. To make the Honey Lime Dressing: In a medium bowl, whisk together the honey and lime juice until smooth.
  6. To make the pound cake croutons: Heat the oven to 350º. With a long, sharp knife, slice the pound cake into cubes.
  7. Place the cubes on a baking sheet and bake for 12 minutes, turning twice, until golden.
  8. Melt butter in a large skillet over medium heat. Stir in fresh mint, if using, then add the toasted pound cake.
  9. Sauté for 1 to 2 minutes or until golden.
  10. Spoon the salad into serving bowls, drizzle it with the honey-lime dressing, and then top with pound cake croutons (these will nearly double the calories and fat). Makes about 6 cups.

Nutritional analysis per ½ cup without variations:
100 calories, 26 grams carbohydrates

Healthy Option Recipe:

INGREDIENTS

FRUIT SALAD

  • 1 tablespoon orange zest
  • 1/2 cup freshly squeezed orange juice (from about 3 to 4 navel oranges)
  • 2 tablespoons freshly squeezed lemon juice (this keeps the apples and pears from discoloring)

CHOOSE 4-6 of the following fruits but keep in mind varied colors. For example: greens and reds with some touches of berries make a nice combination. Layer the fruit and sprinkle the berries and pomegranate seeds on top to avoid mashing and discoloring the fruit.

  • 1 apple green Granny Smith, which is crisp and tart, or Red Gala or Braeburn, which are consistently crisp and sweet
  • 1 pear red or green
  • 1 cup blueberries
  • 1 cup strawberries
  • 1 peach diced
  • 1 orange sliced into pinwheels
  • 3/4 cup pomegranate seeds
  • 3/4 cup seedless red or green grapes, cut in half
  • 1 cup strawberries, hulled and quartered
  • 1 cup pitted cherries fresh, canned or frozen

TOPPINGS

  • 1 cup low fat yogurt or soy or almond yogurt (add 15 calories and 2.5 grams carbs per tablespoon)
  • POUND CAKE cubed [25 calories for ¼ oz.] (you may also use angel food or even lady fingers for savings of some fat calories about 18 calories per ¼ oz. cubes )

INSTRUCTIONS

  • To make the fruit salad: Place the orange zest, orange juice and lemon juice in a small bowl.
  • Cut the hard fruit apple, pear and peach into cubes, adding the fruits to a large glass serving bowl as you cut them and sprinkling the juice mix over each layer to prevent discoloration.
  • Stack the remaining fruit in layers and end with the pomegranate seeds, grapes or fresh berries. Cover the bowl with plastic wrap and refrigerate for at least 2 hours.
  • Serve with the low fat yogurt or even light whipped topping if you’re nice. For you naughty types, go ahead and combine the light whipped topping with the yogurt.
  • Cube pound cake or angel food cake or even lady fingers to serve on top of the fruit salad in individual cups or on the side.

Makes about 6-8 cups depending on number of fruits used.

If you have leftovers, simply freeze them in ice cube trays for fruit smoothies.

Nutritional analysis per ½ cup without variations:
62 calories, 16 grams carbohydrates

Ms. Dori Khakpour is the diabetes nutrition and education director at the University of Washington’s Diabetes Care Center. As a certified diabetes education, nutrition coordinator and research nutritionist she works with patients and their families as well as teaching medical and graduate students. She is also a public speaker and educator about managing diabetes through nutrition. She is a member of the American Dietetic Association, the Greater Seattle Dietetic Association and the Omicron Nu Nutrition Sciences Honor Society. She has been named the UW Medical Center’s Outstanding Patient Educator six times.