Kiwi

My family loves kiwi fruit. One of my favorite stories of my oldest son involves kiwi fruit. One night, my husband had washed two kiwis and set them on a paper towel to air dry. He intended to put them in his lunch the next morning before he headed to work, but he forgot. At lunch that day, I peeled and cut up the kiwis and shared them with my son who was two years old at the time. I told him that these were daddy’s kiwis and, since he forgot them, we were going to eat them. He thought it was so funny that we were eating “daddy’s tiwis”. That night when my husband returned home, my son started laughing so hard that he could hardly speak. Finally, we heard him say, “we ate your tiwis daddy!”.

Each time I eat a kiwi, I think of my two year old son mispronouncing the word kiwi. For a long time, I wondered if I was eating kiwi the right way. I just did not know the best way to get at them. As it turns out, there really is no right or wrong way to eat a kiwi – you can eat the whole thing, you can cut it in half and scoop out the inside, or you can peel it. If you would like to use kiwi slices to decorate a fruit pizza or kiwi dices to put in a fruit salad (or feed a hungry two year old), peeling the kiwi is the way to go. We have a new video that shows the quickest and easiest way to peel a kiwi – the spoon method.

Justine Hoover

Justine Hoover

Justine Hoover is a Registered Dietitian and mom who loves to cook for her family.

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Fruit Pizza

You have to try this Fruit Pizza!  It really is one of the biggest recipe hits we have created for our Healthy and Homemade Calendar.  It is quick, easy, and uses common ingredients including whole grains (oatmeal).  Plus it tastes and looks fabulous.

Since we introduced this recipe it has turned up at birthday parties, coffee breaks, receptions, kids cooking lessons, and picnics.  Each time the flavor is a little different depending on the fruit and yogurt chosen.  In the winter, there were more mandarin oranges, bananas and apples on the pizzas, now I see peaches, berries, and melon which are plentiful and in season.

Sometimes it is served in wedges; other times the crust is divided into 8 individual cookies so that each person can “decorate” their cookie with the fruit of their choice.  Kids can help make the cookie and they love to decorate with their favorite fruits.

Another idea is to use the shape of the cookie or the fruit colors to tie into the theme of a party.  Last year I made a football shaped cookie for a Super Bowl Party.   Berries could support a patriotic 4th of July fruit pizza.

Thirsty?

As the weather starts getting warmer, having something cold and tasty to drink is on my mind a lot.  After taking my dog for a walk, playing with my son at the park, or working in the yard, I am thirsty for something cold.  The water that comes out of the tap is just not cold enough, so what is a girl to do?

When we are thirsty, water really is the perfect choice.  It keeps us hydrated and healthy, it has no calories, and it is inexpensive.  Here is a comparison of some drinks I found (costs are from Central Iowa, April 2012):

Beverage Calories Per 8 ounces Grams of Sugar per 8 ounces Cost Per Gallon
Tap Water 0 0 $0.00435
Bottled Water 0 0 $1.57
Sugar-Free Drink Mix 2 0 $2.59
Sports Drink 50 14 $4.19
Regular Soda 100 27 $4.44
Diet Soda 0 0 $4.44
Bottled Tea 0-90 0-23 $8.32
Energy Drink 0-140 0-31 $13.48
Orange Juice 110 24 $7.61
100% Fruit Juice 120 29 $7.64
Lemonade (from mix) 60 16 $1.50
Juice Boxes 90 21 $4.80
Reduced Fat Chocolate Milk 180 24 $4.17

If plain water is not for you, here are a few ideas to try:

  • Freeze juice in ice cube trays and cool down your glass of water with flavored ice cubes.
  • Put cut up fruit in a pitcher of water in the refrigerator – the flavor of the fruit will flavor the water.  Oranges, lemons, limes, kiwi and berries work really well for this.
  • Put water in a special cup or water bottle and store it in the refrigerator so it is easy to grab in a hurry.  Sometimes water tastes great plain when it is in a special cup.
  • Add low-calorie drink mixes (such as Crystal Light) to your water.

Check out choosemyplate.gov this May through August to see what the USDA is doing to promote drinking water instead of sugary drinks.

Justine Hoover, MS, RD, LD

Justine Hoover

Justine Hoover

Justine Hoover is a Registered Dietitian and mom who loves to cook for her family.

More Posts - Website

Holiday Fruit Salad

This month we are featuring the Holiday Fruit Salad recipe.  This salad is great anytime, and looks so good and tastes so fresh it is perfect for special meals.

Here are some tips if you would like to try it now to see if you want to include it for your holiday meals.

  • Use any canned, frozen, or fresh fruit.  When you combine different fruit colors and shapes I think the salad looks more interesting.
  • If you want to use fresh fruit, consider oranges, grapefruit, tangerines, pears, pomegranates, apples and papayas because they are plentiful or “in season” in the winter months and usually cost less.   (Bananas are also a good buy year round.)
  • The fruit can either be arranged on the plate with the sauce drizzled over the top, or for a faster version, just combine the cut up fruit with the cooled sauce and serve.
  • The juice in the recipe adds flavor and nutrients, but you can get by without it.
  • You can vary the color and flavor of the sauce by using different flavors of gelatin.  One package of gelatin mix makes enough for 2 salads. Store and label the leftover gelatin for the next time you want to dress up your fruit.

I like this recipe because it looks special, but does not add a lot of sugar and fat (i.e. calories) to the fruit.

I would love to know how it works for you.

Holiday Fruit Salad

Ingredients

  • 2 tablespoons cornstarch
  • 1 1/2 teaspoons (1/2 small package) dry sugar-free favored gelatin (any favor/color)
  • 3/4 cup water
  • 3/4 cup orange juice
  • 2 tablespoons lemon or lime juice (optional)
  • 1 or 2 packets non-caloric sweetener or 2 to 3 teaspoons sugar (optional)
  • 4 cups cut-up fruit (apple, orange, kiwi, banana)
  • Optional garnish: Pomegranate seeds

Instructions

  1. For sauce, stir cornstarch and gelatin together in a small saucepan. Add water and stir to dissolve. Add the orange juice and, if desired, the lemon or lime juice.
  2. Cook over medium heat until mixture begins to boil. Stir constantly to prevent sticking and burning.
  3. Gently boil for 1 minute. Cool completely. Stir in sweetener or sugar, if desired.
  4. Arrange fruit on plates and pour sauce on top. Or pour cooled sauce over cut-up fruit in a bowl and stir to coat.
  5. Chill until ready to serve.

Waldorf Summer Salad

WOW, what an easy salad and one that kids love (it’s the marshmallows).

Because you can use almost any fruit, Waldorf Summer Salad is a great one to use with seasonal fruit. Right now, in Iowa, we have lots of luscious peaches, plums, cherries, berries and melons in the markets, so I probably wouldn’t make it with the apples and bananas shown in the picture.

Don’t make this salad too far ahead, but do let the kids help. If you need a few more servings, just add another fruit or two and a little more juice.

Waldorf Summer Salad

Ingredients

  • 1 medium apple, diced*
  • 1 banana, cut up
  • ¼ cup raisins
  • ¼ cup fruit juice (any kind)
  • 1 cup miniature marshmallows
  • Optional: ¼ cup coarsely chopped walnuts or peanuts

Instructions

  1. Place apple, banana, and raisins in a bowl. Pour juice over and stir to coat.
  2. Stir in marshmallows and, if desired, chopped nuts. Serve.
    *Invite your family to experiment with flavor combinations, such as pears, peaches, kiwi, canned pineapple, and other dried fruits.

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