Archive for April, 2014

Fruit with Ginger

Tuesday, April 1st, 2014
Misc fruit
Sandy Austin / Foter / CC BY

From the first ingredient to the last, this recipe says, vegan, vegetarian, heart healthy, low fat, no cholesterol, and low sodium. But health benefits aside, it tastes great.

Ingredients:

3 tbsp lemon juice

4 cups water

2 tbsp orange zest, cut into thin strips

2/3 cup sugar

1 tart large apple, quartered, cored and cut into .5 in. pieces

2 pears, quartered, cored and cut into .5 in. pieces

6 oz red seedless grapes, cut in half

1 large banana, peeled, cut in half lengthwise and cut into .5 in. thick pieces

3 tbsp ginger, peeled and crushed

Directions:

Combine fruit with lemon juice in a nonreactive bowl and toss. Set aside in refrigerator. Combine remaining ingredients in a heavy saucepan over high heat. Bring to a boil. Reduce heat to medium and simmer about 30 minutes or until mixture is reduced by half. Discard ginger. Cool syrup by placing saucepan in cold water about 5 minutes or until mixture reaches room temperature. Stir syrup into fruit and chill.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 280; % Calories From Fat 1.4%; Total Fat 0.4g; Saturated Fats 0.1g; Mono-unsaturated Fats 0g; Poly-unsaturated Fats 0.1g; Cholesterol 0mg; Sodium 13mg;  Total Carbohydrates 73g; Dietary Fiber 5.8g; Sugar 59g; Protein 1.3g.

More Information:

Vitamins:

Thiamin B1 0.068 mg
Vitamin B12 0 mcg
Vitamin K 12 mcg
Vitamin A 120 IU
Niacin B3 0.57 mg
Pantothenic Acid 0.25 mg
Riboflavin B2 0.1 mg
Vitamin C 23 mg
Vitamin D 0 IU
Vitamin B6 0.23 mg
Vitamin E 0.36 mg
Choline 14 mg

Minerals:

Manganese 0.2 mg
Magnesium 27 mg
Calcium 31 mg
Zinc 0.24 mg
Phosphorus 35 mg
Copper 0.21 mg
Fluoride 180 mcg
Selenium 0.74 mcg
Sodium 13 mg
Potassium 410 mg
Iron 0.52 mg