1. Tropical Fruit Salsa
Ingredients:
1 tablespoon snipped fresh mint
2 teaspoons seasoned rice vinegar
2 teaspoons lime juice
1/2-1 teaspoon grated fresh ginger
1/8 teaspoon crushed red pepper
1/2 cup chopped fresh pineapple
1/2 cup chopped mango or peach
2 kiwifruit, peeled, quartered lengthwise, and sliced
1 5 – ounce container mandarin orange sections, drained
Nutrition Facts Per Serving:
30 cal., 14 mg sodium, 8 g carb. (1 g fiber)
2. Mixed Fruit with Zabaglione
Ingredients:
1/4 cup sugar or sugar substitute equal to 1/4 cup sugar
4 teaspoons cornstarch
1 1/2 cups fat-free milk
2 eggs, lightly beaten
1/2 cup light dairy sour cream
1/4 cup sweet or dry Marsala
4 cups quartered fresh figs, red raspberries, blackberries, blueberries, and/or halved strawberries
Ground cinnamon (optional)
Fresh mint (optional)
Nutrition Facts Per Serving:
113 cal., 3 g total fat (1 g sat. fat), 59 mg chol., 48 mg sodium, 15 g carb. (4 g fiber, 14 g sugars), 5 g pro.
3. Marinated Melon
Ingredients:
1/2 cup calorie-free sparkling water with berry flavor
3 tablespoons white balsamic vinegar
4 cups assorted melon balls
Fresh lemon verbena (optional)
Nutrition Facts Per Serving:
47 cal., 16 mg sodium, 11 g carb. (1 g fiber), 1 g pro.
4. Fruit with Cider Sauce
Ingredients:
3/4 cup apple cider or apple juice
2 1/2 inches stick cinnamon
1 20 – ounce can pineapple chunks (juice pack), drained
1 large grapefruit, peeled, sectioned, and seeded
3 kiwifruit, peeled and cut into 1/4-inch-thick slices
1 cup bite-size sticks peeled jicama
Nutrition Facts Per Serving:
93 cal., 4 mg sodium, 23 g carb. (2 g fiber, 17 g sugars), 1 g pro.
5. Mixed Fruit with Yogurt Topping
Ingredients:
2 cups plain low-fat yogurt
1 8 – ounce can crushed pineapple (juice pack)
2 teaspoons vanilla
5 cups mixed fruit (such as fresh or canned pineapple chunks, seedless grapes, sliced fresh strawberries, and/or blueberries)
Nutrition Facts Per Serving:
104 cal., 1 g total fat (1 g sat. fat), 3 mg chol., 42 mg sodium, 21 g carb. (2 g fiber), 4 g pro.
6. Fresh Fruit with Citrus Mint Dressing
Ingredients:
1/4 cup orange juice
1 tablespoon snipped fresh mint
1 teaspoon honey
4 cups assorted fresh fruit (such as cut up pineapple, halved or quartered strawberries, quartered kiwifruit slices, cut up papaya, and/or cut up mango)
Nutrition Facts Per Serving:
58 cal., 3 mg sodium, 13 g carb. (2 g fiber), 1 g pro.
7. Fresh Fruit Salad with Creamy Lime Topping
Ingredients:
1/2 cup light dairy sour cream
1/3 cup fat-free or light mayonnaise dressing or salad dressing
1 teaspoon finely shredded lime peel
2 tablespoons powdered sugar
2 tablespoons lime juice
1 tablespoon fat-free milk (optional)
6 cups assorted fresh fruit (such as clementine segments, cut up mango, raspberries, carambola [star fruit] slices, pineapple chunks, cut up kiwifruit, and/or halved strawberries)
Lime peel (optional)
Nutrition Facts Per Serving:
64 cal., 1 g total fat (1 g sat. fat), 3 mg chol., 61 mg sodium, 13 g carb. (2 g fiber), 1 g pro.