Nutritious Recipes

Rum-flavored Kiwi, Pineapple, Orange Toss with Coconut and Chopped Nuts

Especially rich in: vitamin C

Also rich in: fiber, folate, magnesium, and potassium

Although fresh pineapple is best, canned in its own juice will work in a pinch.

KiwiIngredients:

  • 2 tablespoons sugar
  • 2 tablespoons Splenda
  • 1/4 cup water
  • juice of half a lime
  • 1 teaspoon rum extract
  • 4 kiwi fruit, peeled and cubed
  • 1 cup fresh pineapple chunks
  • 2 medium oranges, peeled and cubed
  • 3 tablespoons coconut
  • 1/4 cup almonds, chopped

Directions

  1. In a small saucepan, heat sugar, Splenda, and water until dissolved. Remove from heat and cool. Add lime juice and rum extract.
  2. Place fruit in a medium bowl, add coconut and sugar water. Toss thoroughly. Cover and refrigerate for up to 1 hour to allow flavors to blend.
  3. Place fruit mixture in 4 parfait glasses, top with chopped nuts, and serve.

Makes 4 servings (approx. 1 1/4 cups each).

Nutritional Information (per serving): 199 Calories; 31 % fat (6.8 g total, 2.6 g saturated), 62 mg omega-3s, 62 % carbohydrate (30.8 g), 7 % protein (3.5 g), 0 mg cholesterol, 6 g fiber, 118 mg vitamin C, 1.6 mg vitamin E, 0.5 mg zinc, 6.7 mg sodium.