Please remember that dried fruits have a lot of concentrated sugar in them and may not be the best choice for us as WLS patients. We are better off using these as a 'condiment' in a savory dish, that way getting the flavor but diluting the sugar.

Fruit of the Month: Dried Fruit


Drying is the oldest method of preserving food. The first European settlers in America often ate dried corn, apple, currants, grapes and meat. Sun drying of food was an easy way to prolong the life of food, but this form of dried food was different from what is available today. In different climates, the food dried differently because complete sun drying is dependent on very particular weather conditions. Drying eliminates moisture from the food resulting in a longer food life. Organisms that make food spoil require moisture to survive, so foods that have been completely dried have the longest life.

The methods of drying food, particularly fruits and vegetables, have become more sophisticated over time. The three most common methods used today are briefly described below:

• Solar: Solar dehydration of food requires 3 to 5 consecutive days of 95 degrees or above and low humidity. This climate is found only in limited areas in the United States.
• Oven: Foods are dried using a household kitchen oven. This method can be expensive as many hours are normally required to dry food. Oven dried foods are often times darker and more brittle than foods dried by other methods. This method is often suggested for first time dryers, as very little new equipment is required for this method.
• Dehydrator: This type of drying produces the highest quality product. An electric dehydrator may be purchased and various sizes and levels of quality are generally available.

Dried fruits and vegetables are high in fiber and carbohydrates and low in fat. However, dried foods are more calorically dense than their fresh counterparts. The recommended serving size for dried fruits and vegetables is half that of fresh.

Vitamin C is one nutrient that is destroyed by heat. Pretreating food with citrus juice can help increase the vitamin C content of the dried food.

Dried CranberriesServing size 1/4 cup (30g)
Amounts Per Serving% Daily ValueCalories 90 Calories from Fat 0 Total Fat 0g0%Saturated Fat 0g0%Cholesterol 0mg0%Sodium 0mg0%Total Carbohydrate 25g8% Dietary Fiber 2g7% Sugars 20gProtein 0gVitamin A0%Vitamin C0%Calcium0%Iron0%* Percent Daily Values are based on a 2,000 calorie diet.

Sun Dried TomatoesServing size 1/4 cup (14g)
Amounts Per Serving% Daily ValueCalories 35 Calories from Fat 5 Total Fat 0g0%Saturated Fat 0g0%Cholesterol 0mg0%Sodium 280mg12%Total Carbohydrate 8g3% Dietary Fiber 2g7% Sugars 5gProtein 2gVitamin A2%Vitamin C8%Calcium2%Iron6%* Percent Daily Values are based on a 2,000 calorie diet.

Selection

For drying at home, select ripe fruits and vegetables for drying. Bruised fruit may be used if those areas are removed before drying. Do not use any food with mold on it for drying. Peel and slice food into 1/8 to 1/2 inch slices. The higher the water content, the larger the slice should be because the more it will shrink in drying.

Pretreating food before drying is a common practice, but not required. Dipping fruits into citrus juices (orange, lemon, or pineapple) helps avoid color changes. Vegetables are best dipped in diluted lemon juice before drying (1/4 cup lemon juice to 2 cups water).

Blanching is also recommended for certain vegetables (asparagus, green beans, broccoli, brussles sprouts, cauliflower, and peas). Blanch vegetables in boiling water for 1 to 3 minutes, or until the skin cracks.

If you choose to purchase dried fruit at the supermarket, you will generally find a good selection of the most popular fruits. A larger selection of items, especially dried vegetables, are often found at natural food stores. Most dried fruit is sold pre-packaged and may be found in either the fresh produce or canned food departments.

Dried fruits and vegetables are also sometimes available in the bulk foods section. Do not purchase any dried food with mold or an abnormal smell.

Storage

Whether dried at home or purchased, dried fruits and vegetables should be kept in an airtight container. Refrigeration is not necessary, but some people prefer the taste of cold dried food. Dried fruit may be frozen, but this sometimes affects the texture and taste of the food.

Shelf life varies from product to product, but most items will keep, if stored properly, for a minimum of one month. Some items, such as raisins, have a significantly longer shelf life of approximately a year or more.

Preparation

Generally, once a fruit or vegetable is dried, there is no additional preparation before using. Many recipes require the fruit or vegetable be sliced or diced, which is often easier when the item has been refrigerated overnight. Dried fruit and vegetables are commonly used in bread, desserts, granola, or as a topping.

Favorites

These are the most practical and common items to dry:

• Fruit: Ripe apples, berries, cherries, peaches, apricots and pears
• Vegetables: Peas, corn, peppers, tomatoes, onions, potatoes and green beans

Recipes
Sea Bass with Dried Fruit Salsa
Makes 4 servings

Each serving equals 1/2 cup of fruit or vegetables

Ingredients

4 (5 to 6 ounce) sea bass fillets, about 1-inch thick)
2 tsp olive oil
2 tsp ground coriander
1 tsp ground cumin
¼ tsp cinnamon
¼ tsp cayenne pepper
¾ tsp salt
¼ cup of each dried fruit, mango, papaya, cherry, and pineapple
1/3 cup apple juice or cider
2 Tbsp cider vinegar
2 Tbsp apricot jam
2 Tbsp chopped cilantro

Rub fish with olive oil. Combine coriander, cumin, cinnamon and cayenne pepper; mix well. Set aside ½ teaspoon of the mixture for the fruit salsa. Add salt to remaining mixture. Rub seasonings over both sides of fish. Heat a large nonstick skillet over high heat until hot. Add fish. Reduce heat to medium, cook 3–5 minutes or until fish is browned and seared. Turn fish over; cook about 5 minutes or until fish is slightly firm and flaky. Combine dried fruit, juice, vinegar and ½ teaspoon reserved seasoning mixture in a small saucepan or microwave-safe dish. Bring to a boil. Stir in jam. Let stand 5 minutes. Transfer fish to serving plates. Top with fruit salsa and sprinkle with cilantro.

Nutritional Analysis: Calories 337, Fat 6g, Calories from Fat 16%, Protein 28g, Carbohydrates 43g, Fiber 3g, Cholesterol 58mg, Sodium 241mg.

Sun dried tomatoes are fabulous. I added my recipe for Sun dried tomato tapenade to the holiday cookbook! Dried apricots are my fave, but I eat them very infrequently.

I too use sun dried tomatoes a lot. They certainly don't have the sugar content that other fruits do so I don't feel the least bit guilty using them frequently. As for apricots, I love dried apricots but won't dare trying to eat one right now!

Here are a few of my recipes for using the fruit of the month for January.



* Exported from MasterCook *

Cranberry Meatballs

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound ground beef, extra lean
1 egg -- slightly beaten
1/2 cup bread crumbs
1/2 small onion -- diced
1 teaspoon salt
1/2 teaspoon pepper
1/2 cup dried cranberries -- chopped fine
1 can tomato soup, condensed -- (10-3/4 ounce) undiluted
1/2 cup water

In a mixing bowl, combine first six ingredients. Shape into 1-1/2-in. balls. Place meatballs on a greased rack in a shallow baking pan. Bake at 400° for 20 minutes. Meanwhile, combine cranberries, tomato soup, and water. Heat through. Add meatballs and simmer 10 minutes. Serve with rice or noodles. May also be used as an appetizer. Yield: 4 main-dish servings. If Cooking for Two: Freeze half the cooked meatballs for another meal.

Per Serving (excluding unknown items): 387 Calories; 22g Fat (52.5% calories from fat); 26g Protein; 20g Carbohydrate; 1g Dietary Fiber; 131mg Cholesterol; 1091mg Sodium. Exchanges: 1 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 2 1/2 Fat.


* Exported from MasterCook *

Crockpot White Beans and Sun-Dried Tomatoes

Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups great northern beans -- sorted and rinsed
2 cloves garlic -- minced
1 onion -- chopped
6 cups water
1/2 tsp. salt
1/8 tsp. pepper
3/4 cup sun-dried tomatoes, oil-packed -- drained
1 can black olives -- (2 oz.) drained and sliced
1/2 cup grated Parmesan cheese

Mix all ingredients except tomatoes and olives in 3-4 quart slow cooker. Cover slow cooker and cook on high for 4-6 hours or until beans are tender. Mash some of the white beans while in the crockpot to thicken mixture. Stir in tomatoes and olives and cook 10 more minutes until thoroughly heated. Sprinkle each serving with Parmesan cheese.

Per Serving (excluding unknown items): 331 Calories; 6g Fat (15.0% calories from fat); 20g Protein; 52g Carbohydrate; 16g Dietary Fiber; 6mg Cholesterol; 433mg Sodium. Exchanges: 3 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat.



* Exported from MasterCook *

Pork Roast with Dried Cranberries and Apricots

Recipe By :
Serving Size : 10 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 1/2 pounds pork loin, lean, boneless
1 1/2 cups cranberry juice, low calorie -- cran-apple works well
1 cup chardonnay -- or other dry white wine
1 1/2 teaspoons ground ginger
1 teaspoon ground cardamom
2 tablespoons apricot preserves
1/4 cup water
1 teaspoon cornstarch
1 tablespoon cornstarch
1/2 cup dried cranberries
1/2 cup dried apricots
2 tablespoons golden raisins

Place pork roast in large resealable food storage bag. Combine 1 cup cranberry-apple juice, chardonnay, ginger and cardamom in medium bowl. Pour over roast, turning to coat. Seal bag. Marinate in refrigerator 4 hours or overnight, turning several times.

Preheat oven to 350°F. Remove roast from marinade; reserve marinade. Place roast in roasting pan. Pour marinade over roast. Bake, loosely covered with foil, 1 hour. Remove foil; continue baking 30 minutes or until internal temperature of roast reaches 165°F when tested with meat thermometer inserted into thickest part of roast, not touching bone. Transfer roast to cutting board; cover with foil. (Internal temperature will continue to rise 5°F to 10°F during stand time.)

Measure juices from pan. Add enough remaining cranberry-apple juice to equal 1-1/2 cups. Combine juices and apricot preserves in small saucepan. Stir water into cornstarch in small bowl until smooth; stir into juice mixture. Bring to a boil over medium heat. Cook until thickened, stirring frequently. Add dried cranberries, apricots and raisins; cook 2 minutes. Remove from heat.

Cut roast into thin slices. Drizzle some sauce over roast; serve with remaining sauce. Garnish, if desired.

Per Serving (excluding unknown items): 244 Calories; 7g Fat (28.1% calories from fat); 29g Protein; 11g Carbohydrate; 1g Dietary Fiber; 72mg Cholesterol; 78mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates.

Here are a couple of my favorite sun-dried tomato recipes:


* Exported from MasterCook *

Low Carb, Low Fat Sun-Dried Tomato Pesto

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup sun-dried tomatoes -- not oil packed
1/2 cup fresh basil -- lightly packed
1/4 cup fresh parsley -- lightly packed
1 large clove garlic -- peeled
1/3 cup stock -- vegetable or chicken
1 tablespoon olive oil
1/2 teaspoon pepper
1/4 teaspoon salt

In a bowl, cover sun-dried tomatoes with boiling water; let stand for 10 minutes or until softened. Drain, pat dry and slice.

In a food processor with the knife blade, combine tomatoes, basil, parsley and garlic. While the processor is still running, add stock and oil in a stream. Season with salt and pepper.

Per Serving (excluding unknown items): 34 Calories; 2g Fat (59.4% calories from fat); 1g Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 178mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fat.






* Exported from MasterCook *

Sun-Dried Tomato Pesto or Spread

Recipe By :
Serving Size : 24 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups sun-dried tomatoes -- packed in oil, drained
2 cups parmesan cheese -- coarsely chopped
1/2 cup extra virgin olive oil
1/4 cup fresh basil -- chopped
1/4 cup fresh parsley -- chopped
1 cup tomato sauce -- from fresh tomatoes*
6 cloves garlic
2 T fresh lemon juice
1/4 teaspoon salt
1/8 teaspoon pepper

A food processor is necessary to make this recipe correctly.

Put steel blade into food processor. Add garlic cloves and process until finely chopped. Add basil and parsley and pulse a few times. Add sun dried tomatoes, parmesan, olive oil, tomato sauce, and lemon juice and process until mixture is well combined.

*(If you don't have the fresh tomatoes to make fresh tomato sauce, use 2 cans diced tomatoes, puree in food processor, then cook down to make 1 cup sauce. Cool before using in this recipe. You could also use canned tomato sauce but fresh or cooked down canned tomatoes tastes better.)

Makes about 6 cups. Serving size is 1/4 cup.

Per Serving (excluding unknown items): 91 Calories; 7g Fat (62.4% calories from fat); 4g Protein; 5g Carbohydrate; 1g Dietary Fiber; 5mg Cholesterol; 296mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat.

Fruit of the Month, February

Star Fruit
The star fruit or carambola is a tropical fruit that is gaining popularity in the United States. This fruit acquired its name from the five pointed star shape when cut across the middle of the fruit. It has a waxy, golden yellow to green color skin with a complicated flavor combination that includes plums, pineapples, and lemons.
Star Fruit Serving size 1/2 cup sliced, raw (54g)
Amounts Per Serving % Daily Value
Calories 20 Calories from Fat 0
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 4g
Dietary Fiber 1g
Sugars 3g
Protein 0g
Vitamin A
Vitamin C 20%
Calcium 0%
Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.
Originally from Sri Lanka and the Moluccas, and cultivated in Southeast Asia and Malaysia for several hundred years, this fruit also goes by many other names including: bilimbi, belimbing, Chinese star fruit, five-angled fruit and the star apple. Today, star fruit flourishes in south Florida and Hawaii because the fruit thrives on growing in a warm environment. Two types of star fruit are grown, tart and sweet. Tart varieties typically have narrowly spaced ribs, while sweet varieties tend to have thick, fleshy ribs. The tastes between the two are hardly distinguishable, as the tart variety still has some sweetness. This tropical fruit is readily available July through February.

Star fruits are an excellent source of vitamin C, is low fat, and naturally sodium and cholesterol free. A small whole star fruit will provide approximately 2/3 cup sliced.

Selection

Select firm, shiny skinned, even colored fruit. Star fruits will ripen at room temperature and have lightly brown edges on the ribs when it's ripe. Avoid purchasing star fruit with brown, shriveled ribs. This delicious fruit is also available dried.


Storage

Non-ripe star fruit should be turned often, until they are yellow in color and ripe with light brown ribs. Store ripe star fruits at room temperature for two to three days or unwashed, and refrigerated, in a plastic bag for up to one week.

Preparation

Star fruits are great to eat out of hand as these tropical delights do not need to be peeled or seeded before eating. Simply wash the fruit, remove any blemished areas, cut crosswise to get the star shape, and eat!


Did you notice that this fruit is only 20 calories per serving and 3g of sugar!!??!!




Recipes
Star Fruit Salad
Makes 4 servings
Each serving equals 1 cup of fruit or vegetables
Source: Produce for Better Health

Ingredients

2 star fruit
2 kiwis
2 bananas
1 cup mango fruit nectar
1 cup low fat vanilla yogurt

Peel kiwi and banana, cut into medium size pieces. Slice star fruit into ¼-inch thickness. Combine all fruits in bowl. Add nectar over mixture. Refrigerate for 3 hours. Top with vanilla yogurt.

Nutritional analysis per serving: Calories 201, Protein 5g, Fat 2g, Calories From Fat 7%, Cholesterol 3mg, Carbohydrates 46g, Fiber 6g, Sodium 46mg.


For the mango fruit nectar, I would use one whole mango, sliced and pureed. There will be a lot less sugar that way and you will get the thickness required.

Fruit of the Month: Exotic Winter Fruit


Exotic fruits are becoming more available throughout the year in the United States. Many of the fruits described below are grown in the Southern Hemisphere, where our winter is their summer. Importing fruits from countries such as New Zealand allows Americans the opportunity to try new fruits all year round.

Tamarillo

The tamarillo is egg-shaped and is pointed at both ends with a green stem. The skin is tough and bitter and may be red, purple, amber, or golden yellow in color. The outer layer of apricot-colored flesh is slightly firm and the inside is filled with dark edible seeds that are slightly harder than those of a tomato. The flesh is tangy and tart, but flavorful. Tamarillos are native to South America, but most tamarillos sold in the United States are imported from New Zealand. This fruit is popular in South and Central America, the Caribbean, parts of Asia, and Australia. It is also commonly called a tree tomato.

Selection
Select fruit that is firm, unblemished and is heavy for its size. When ripe, tamarillos should be fragrant and should yield slightly to gentle pressure. Tamarillos are available from May to October in specialty stores and some supermarkets. They can occasionally be found out of season.

Storage
Tamarillos may be ripened at room temperature, then stored in the refrigerator or eaten once they are ripe. They last up to ten days in the refrigerator if wrapped in a plastic. Tamarillos may also be frozen if they are peeled and wrapped individually.

Preparation
Tamarillos should be peeled before eating or cooking. Blanching in boiling water for 2 to 3 minutes is often the easiest way to remove the skin if the fruit is not ripe. They are often eaten raw, when ripe. Dip in frozen orange juice concentrate to sweeten the fruit and add to fruit or vegetable salads. Tamarilos are also often made into jams, chutneys and relishes.



Feijoa

The feijoa is also an egg-shaped fruit with a thin lime-green skin. The flesh inside is cream-colored and encases a jelly-like center. The texture is gritty, close to that of a pear. The flesh tastes like a combination of several other fruits, usually described as pineapple, guava, and strawberry. Some people report a taste similar to that of a quince or lemon. Feijoa is native to South America, but is now commercially grown in New Zealand and California. It is also commonly called a pineapple guava.

Selection
Select fruit that is fragrant and gives slightly to gentle pressure. Ripe feijoas are delicate, so take caution not to bruise the fruit. Imported feijoas are available from late March to June; while domestic ones reach the market in the fall. Feijoas are gaining in popularity and are becoming easier to find in supermarkets. They are already easy to find in specialty markets and can often be ordered out-of-season through several online merchants.

Storage
Ripe feijoas may be refrigerated, but they don't have to be. Ripen feijoas in a paper bag at room temperature; to ripen quicker add an apple to the bag. Ripe feijoas normally last about 3 to 5 days. Feijoas may be frozen, but only if peeled and cooked into a puree.

Preparation
Feijoas are most often eaten raw. The fruit is ripe when it is slightly soft and the jellied inner section is clear. The fruit is unripe when the jelly is white and is spoiled when the jelly is brown. Unfortunately, this test of ripeness may only be determined once the fruit is opened. Peel the fruit before preparing, as the skin is bitter.

Serving Size 50g

Amount Per Serving

Calories 25
Calories from Fat 5g
Total Fat 0g
Saturated Fat 0g
Sodium 0mg
Total Carbohydrate 5g
Dietary Fiber 2g
Sugars 0g
Protein 1g
Vitamin A 0%
Vitamin C 15%
Calcium 0%
Iron 0%

Red Banana


Red bananas are smaller in size than a common banana and the peel is a deep red or purple. It has a creamy white to pink flesh, with a slight raspberry-banana flavor. The overall taste is similar to a common yellow banana. They are imported from Costa Rica and are a favorite in Central America.

Selection
Select firm bananas free from bruises or cracks in the peel and look for a deep purple color. This indicates the banana is ripe. If the color of the peel is lighter, the banana is not ripe. As with common yellow bananas, red bananas will ripen in a couple of days at room temperature. Red bananas are available year round at specialty markets and larger supermarkets.

Storage
Store bananas at room temperature, do not refrigerate. Turn bananas occasionally and store them in an uncovered location.

Preparation
Peel fruit prior to eating. Red bananas are used in similar ways as common yellow bananas. They are most frequently eaten whole raw or chopped and added to desserts or fruit salads. Red bananas are one of varieties commonly used for store bought dried bananas.

Serving Size 99g

Amount Per Serving

Calories 90
Calories from Fat 5g
Total Fat 0g
Saturated Fat 0g
Sodium 0mg
Total Carbohydrate 23g
Dietary Fiber 1g
Sugars 16g
Protein 1g
Vitamin A 2%
Vitamin C 15%
Calcium 0%
Iron 2%


Kiwano Melon

Kiwano melon is an oval shaped fruit with horns on its peel. It has a bright orange and yellow skin with a pale yellow-green pulp inside. The flavor of the pulp is sweet and a bit tart with a flavor mix of bananas, lime and cucumber. Kiwano melon is native to southern and central Africa and is commonly known as an African horned melon. Most imported melons are now from New Zealand. California has began growing this melon, so a domestic product is available part of the year.

Selection
Select melons without any bruises or spots with a bright orange color. It is best to purchase a melon that has the horns intact, as damaged horns may be a sign of rough handling. Kiwano melons are available year round in specialty markets and supermarkets.

Storage
Unripe melons may be stored at room temperature for up to two weeks. Ripe melons will last about 3 to 4 days at room temperature. There is no need to refrigerate kiwano melon.

Preparation
There is no way to peel the skin off of the melon, so the fruit needs to be scooped out of the melon before using. The melon may be cut in half or into wedges to help extract the fruit pulp. The pulp may be eaten by itself, used as a topping for a sweet dessert or added to a fruit or green salad. The shell may be used as a serving dish once the pulp is removed, but the skin should not be eaten.


Guava

Guava is an oval shaped fruit that varies in size from a small egg to a medium apple. The thin skin may be yellow, red, purple or nearly black and the flesh ranges from a pale yellow to a bright red. Guava is sweet with a slight tart aftertaste. Its texture is firm; similar to an apple. Guava is native to South America, but is now commonly grown in California, Florida and Hawaii. It is also known as a Bangkok Apple or Guayaba.

Selection
Select fruit that gives to gentle pressure and is unblemished. Fresh guavas are often only available in the region near where they are grown, but may be ordered by mail. Canned guava products are available nationwide throughout the year in larger supermarkets.

Storage
Store ripe guavas in the refrigerator for up to a week. Green, unripe guavas should be stored at room temperature until ripe. Ripe guavas stored at room temperature will spoil quickly; normally within a couple of a days.

Preparation
The entire guava is edible. The rind and small seeds inside, along with the creamy flesh are often used in making jellies, preserves, and sauce. To be eaten raw, guava needs to be very ripe. Guava is typically sliced lengthwise into 5 or 6 slices and seeds discarded.





Serving Size 1/2 cup raw (83g)

Amount Per Serving % Daily Value

Calories 40
Calories from Fat 5g
Total Fat 0g
Saturated Fat 0g
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 4g
Sugars 5g
Protein 1g
Vitamin A 10%
Vitamin C 250%
Calcium 2%
Iron 2%


Recipes
Tropical Fruit Salad with Guava Sauce
Makes 4 servings

Each serving equals 1 1/2 cups of fruit or vegetables

Ingredients

2 bananas, sliced
1 ripe pear, sliced
4 kiwis, peeled and sliced
2 cups sliced strawberries
2 feijoas
2 Tbsp orange juice concentrate
1 ripe guava

Combine all of the ingredients, except for the juice and guava, in a large serving bowl. Peel and slice the guava into quarters and place in a blender with the orange juice concentrate. Puree until smooth. Pour the mixture through a sieve to remove the seeds and pour over the fruit salad.

Nutritional analysis per serving: Calories 212, Fat 2g, Calories from Fat 6%, Protein 3g, Carbohydrates 52g, Fiber 9g, Cholesterol 0mg, Sodium 8mg.

Here are some of my recipes for the fruits above. Living in Florida, I have access to most of the fruits you will see in this thread. If you want to substitute something else for the exotics, just ask me and I can help you.


* Exported from MasterCook *
I added this recipe because of a thread about 'good and bad fruits' that is currently being read. Some of you were surprised that as WLS patients, we can eat melons but they are surprisingly low in sugar. This recipe is for those of you that love your melons but want to make a pretty and more appetizing dessert that you can have too. It makes a colorful and beautiful display and a refreshing end to any meal.

Melon with Kiwano Melon Sauce

Recipe By :
Serving Size : 4
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup honeydew melon -- chunks
1 cup watermelon -- chunks
2 kiwano melon
1 cup kiwano melon -- pulp
1/2 cup cantaloupe -- chunks
2 tsp chopped fresh mint -- to taste
2 tsp grated orange peel
1 tsp Splenda
4 fresh mint sprigs (optional garnish)

MELON: In a bowl, toss together honeydew and watermelon chunks. Halve both kiwano melons lengthwise. Scoop out interior of first kiwano melon and add to melon mixture. Scoop out interior of second kiwano melon and reserve for making sauce. Divide melon mixture evenly among the kiwano melon shells.

SAUCE: Place reserved kiwano melon pulp in food processor or blender with cantaloupe chunks, mint, orange peel, and sugar. Cover and process until smooth.

Pour sauce over fruit in shells; garnish with mint sprigs.


Per Serving (excluding unknown items): 36 Calories; trace Fat (6.2% calories from fat); 1g Protein; 9g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 7mg Sodium. Exchanges: 0 Vegetable; 1/2 Fruit.


* Exported from MasterCook *
This recipe is adapted from a plain guava jello-type mold by adding the protein powder and skim milk. I have used a full can or bottle of a RTD protein drink and omitted the water. It works just as well and is quicker. You have to warm a few tablespoons of the drink to dissolve the gelatin powder in.

Guava Gelatin

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup lukwarm water
1 envelope unflavored gelatin
1 cup guava -- pulp, unsweetened
8 ounces evaporated skim milk
1 scoop protein powder -- vanilla or fruit flavored

In a blender, add lukewarm water, unflavored gelatin, evaporated skim milk, protein powder, and guava pulp. Blend well.
Pour into gelatin mold or four individual cups. Remove any foam that might have formed on top.
Place in refrigerator until firm, then serve.

Per Serving (excluding unknown items): 176 Calories; 1g Fat (4.3% calories from fat); 12g Protein; 31g Carbohydrate; 2g Dietary Fiber; 12mg Cholesterol; 160mg Sodium. Exchanges: 1/2 Fruit; 1/2 Non-Fat Milk; 1 1/2 Other Carbohydrates.