Contributed by: NAPSA
Kiwi Comes A-Calling
by Elizabeth Pivonka, Ph.D., R.D.,
President, Produce for Better Health Foundation
(NAPSA) - Chilean Kiwifruit-those fuzzy brown, egg-shaped fruits you've seen in the produce department mid-March through November-are nutrition powerhouses of vitamins, minerals, dietary fiber and health-promoting phytochemicals.
Grown in the cooler regions of Chile, south of Santiago, kiwifruit are an amazing source of vitamin C, not to mention other essential nutrients. Two kiwifruit provide dietary fiber (16% Daily Value-DV), vitamin C (240% DV), potassium (14% DV), vitamin E (10%), and folate (9%), along with a wide array of phytochemicals. Phytochemicals give fruits and vegetables their color and may help lower the risk of some cancers and protect against the effects of aging.
Fruits and vegetables can be grouped by color into five groups-blue/purple, green, white, yellow/orange, and red. Kiwifruit are members of the green group. Although brown on the outside, the part you eat is green and that's what determines the color group. Eat fruits and vegetables from each color group every day for a total of at least 5 to 9 servings, and you have a great start on the variety you need for a healthful diet. Remember, variety is key, and color is a good way to think about variety.
Have you tried kiwifruit? These sweet, slightly tart, juicy fruits are a real winter treasure. Fresh from Chile, kiwifruit can be simply cut in half and eaten with a spoon or added to fruit salads, tossed into smoothie drinks or baked into cobblers. Fruit cobblers are one of the all-time great comfort foods. Kiwifruit Cobbler is a delicious combination of cinnamon, brown sugar, and kiwifruit with a sweet corn muffin topping.
- 12 large kiwifruit, peeled and cut into 3/4-inch cubes
- 2 tablespoons brown sugar
- 1 tablespoon grated lemon peel
- 1 tablespoon all-purpose flour
- 1/2 teaspoon ground cinnamon
- 1/2 package (3.2 oz) prepared corn muffin mix
- 1 tablespoon additional brown sugar
- 1/2 teaspoon ground nutmeg
- Vanilla ice cream or cream (optional)
Preheat oven to 375 F. Place cubed kiwifruit in well-greased baking casserole. Combine brown sugar, lemon peel and flour; sprinkle on top of fruit and mix lightly. Place in hot oven for 25 minutes.
Prepare 1/2 package muffin mix as directed. When fruit mixture is hot and bubbling, spoon on prepared mix. Combine extra brown sugar and nutmeg; sprinkle on top. Continue baking for another 18 - 20 minutes or until crust is golden brown and done. Remove and allow to cool.
Serve warm, with ice cream or cream, if desired.
Serving Size: Makes 6 (3/4-cup) Servings
Nutritional Information: Per Serving (does not include optional ingredients): Calories: 210, total fat: 2.5g, saturated fat: 0.5g, % calories from fat: 11%, protein: 3g, carbohydrates: 48g, cholesterol: 5mg, dietary fiber: 7g, sodium: 160mg.