Fruit Kabobs and Yogurt Dip

fruit kabobsServes: 6 (Serving size: 1 toothpick )
• 2 small fruits of your choice (apple, pear, banana, kiwi, grapes)
• 1 8-ounce can chunk pineapple
• 1 6- or 8-ounce container fruit yogurt
• 1 to 2 tablespoons low-fat
whipped topping
1. Wash fruit with cold running water.
2. Drain pineapple juice into a bowl.
3. Cut fruit in wedges or chunks. Dip fruit that turns dark (such as apples and bananas) in the pineapple juice.
4. Thread fruit on skewers or
toothpicks. Arrange on a platter.
5. Stir together the yogurt and whipped topping. Pour into a bowl for dipping.
Nutrient information per serving
60 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 20 mg sodium, 13 g total carbohydrate, 1g fiber, 2 g protein

Fruits and Vegetables: Nature’s Cancer Prevention

What is known about cancer prevention is still evolving, but we do know that chances of developing cancer are affected by the lifestyle choices we make. Some simple changes can make a big difference – such as eating a healthy diet and getting regular screenings.

The American Institute for Cancer Research (AICR) recommends we fill at least two-thirds of our plates with vegetables, fruits, whole grains, and beans. Research shows that vegetables and fruits likely protect against a range of cancers.

Vegetables and fruits may protect against cancer because they contain vitamins, minerals, and food heartphytochemicals. Vitamins and minerals help strengthen our immune system. Phytochemicals (a.k.a. antioxidants) protect cells in the body from damage that can lead to cancer. Typically, phytochemicals are found in the pigment, which is why eating a variety of colorful fruits and vegetables is important.

Enjoy vegetables and fruits with less sugar and salt—season with herbs and spices. Herbs (leaves of low-growing shrubs) and spices (come from the bark, root, buds, seeds, berry, or fruit of tropical plants and trees) are recommended in place of table salt. The key is understanding how and when to use them.

Each spice or herb has a distinctive flavor, but certain spices and herbs can be grouped together according to a type of flavor:

  • Strong or dominant—Includes bay leaf, cardamom, curry, ginger, pepper, mustard, rosemary, sage.
  • Medium—Includes basil, celery seeds and leaves, cumin, dill, fennel, tarragon, garlic, marjoram, mint, oregano, savory, thyme, turmeric. Use in moderate amounts (1 to 2 teaspoons for 6 servings).
  • Delicate—Includes chervil, chives, parsley. May be used in large quantities and combined with most other herbs and spices.
  • Sweet—Includes cinnamon, cloves, allspice, ginger, cardamom, anise, fennel, mint. Combined in sweet dishes, these may let you reduce sugar.
  • Savory—Includes oregano, tarragon, chives, dill.
  • Peppery—Includes red pepper, mustard, black pepper, paprika. Use with care because their flavors stand out (approximately 1 teaspoon for 6 servings).

Amazing Baked Apples

AppleServes: 4


  • 4 medium-size tart apples, such as Granny Smith or Braeburn
  • ¼ cup walnut or pecan pieces (optional)
  • 6 Tablespoons light brown sugar, lightly packed
  • ½ teaspoon apple pie spice or cinnamon
  • 4 teaspoons margarine, cut into 4 pieces


  1. Core the apples all the way through (do not peel them). Place the apples in a shallow microwave safe dish, such as a glass pie plate. (If an apple doesn’t sit upright on the dish, cut a little off the base to flatten it.)
  2. Microwave the apples, uncovered on high for 6 minutes to partially cook them.
  3. While the apples are cooking, combine nuts (if desired), brown sugar, and cinnamon in a small dish.
  4. Carefully remove apples from the microwave oven. Spoon the brown sugar mixture into the center of each apple. Add one piece of margarine on top of the sugar mixture in each apple.
  5. Return apples to the microwave oven and microwave, uncovered, on high power until the apples are tender when pierced with the tip of a sharp knife (6-8 minutes).
  6. To serve – place apples in a shallow dessert bowl and spoon the sugar syrup and any nuts over the apples. Allow to cool, but serve warm.

Nutrient information per serving
195 calories, 8g fat (36.5% calories from fat; 1 g saturated fat; 0 g trans fat), 2g protein,
30g carbohydrate (3g dietary fiber; 26g sugar), 0mg cholesterol, 53mg sodium

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