Berry Melon Fruit Cup
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4 servings, each serving equals two 5 A Day servings
Source: Recipe developed for Produce for Better Health Foundation by
Chef Carmen I. Jones, CCP.
Ingredients
2 cups lightly sweetened* frozen or fresh raspberries
4 cups diced ripe honeydew melon
2 Tbsp. lime juice
2 cups lightly sweetened* frozen or fresh blueberries
4 tsp finely grated gingerroot
4 Tbsp. maple syrup
1.Using four large, footed glasses, carefully spoon 1/2 cup raspberries into each glass.
2. Prepare melon as instructed below and toss with lime juice. Carefully spoon 1 cup diced melon on top of raspberries and top with 1/2 cup blueberries.
3. Sprinkle each with 1 teaspoon grated ginger and top with 1 tablespoon maple syrup. Hold at least 15 minutes or more before serving.
Chef's Notes: On a cutting board and using a sharp knife, cut a slice off each end of the melon. Stand melon on one of the ends and using a curving-downward cut, remove the peel from the entire melon. Be certain to remove all parts of the melon rind. Cut melon in half and scoop out seeds. Place melon flat cut-side down on board and slice horizontally into three or four slices. Then cut lengthwise into medium-thin slices. Carefully hold slices together, turn a quarter of a turn and cut into dice shapes. Presto, a quick, easy way to dice melon!
*2 tablespoons sugar for 2 cups fresh berries.
Nutritional analysis per serving: Calories 340, Fat 0.5g, Calories from Fat 1%, Cholesterol 0mg, Carbohydrate 88g, Protein 2g, Fiber 9g, Sodium 20mg.
http://www.cdc.gov/nccdphp/dnpa/5ADa..._fruit_cup.htm