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Obesity Discussion · 01-30-06, 03:54 AM

Tropical fruits with mint and spices
Dietitian's tip: This flavorful mix of six different fruits is as colorful as it is nutritious. The richly spiced syrup, aromatic with vanilla, can be prepared up to a day ahead and is delicious on pancakes, too.

SERVES 8
Ingredients
For the syrup
1 1/2 cups fresh orange juice
3 tablespoons fresh lemon juice
1/4 cup dark honey
1/2 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground coriander
1 vanilla bean, split lengthwise

1 large cantaloupe, 3 pounds, halved and seeded
1 large banana, peeled and sliced crosswise
1 teaspoon fresh lemon juice
1 cup blueberries or raspberries
2 large kiwis, peeled and cut into 1/2-inch cubes
1 mango, peeled, pitted and cut into 1/2-inch cubes
1 papaya, halved, seeded, peeled and cut into 1/2-inch cubes
1 tablespoon grated lemon zest
5 or 6 fresh mint leaves

Directions
To make the syrup, in a saucepan combine the orange juice, the 3 tablespoons lemon juice, the honey, the three spices and the vanilla bean over high heat. Bring to a boil, stirring to dissolve the honey. Reduce the heat to medium-low and simmer until the liquid is reduced to 1 cup, about 8 minutes. Remove from the heat. Strain through a medium-mesh sieve into a small bowl. Cover the syrup and refrigerate until well chilled, about 1 hour.

Peel the rind from the cantaloupe and slice the flesh into 1/2-inch cubes. In a small bowl, toss the banana slices with the 1 teaspoon lemon juice to prevent discoloration.

In a large bowl, combine the cantaloupe, banana, blueberries, kiwis, mango and papaya. Add the lemon zest and the chilled syrup and toss to coat. Cover and refrigerate for at least 1 hour or up to 8 hours.

Stack the mint leaves and roll up tightly lengthwise. Slice crosswise into thin shreds. To serve, spoon the fruit mixture into individual bowls, garnish with the fresh mint strips and serve immediately.

Nutritional Analysis(per serving)Calories 159 Monounsaturated fat 0 g
Protein 2 g Cholesterol 0 mg
Carbohydrate 39 g Sodium 14 mg
Total fat 0 g Fiber 4 g
Saturated fat 0 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Fruits 2
Sweets 1

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Fruits 2
Sweets, desserts and other carbohydrates 1

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Fruits 2
Sweets 1

http://www.mayoclinic.com/health/hea...ecipes/NU00351

01-30-06, 03:54 AM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,795 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Tropical fruits with mint and spices Tropical fruits with mint and spices Dietitian's tip: This flavorful mix of six different fruits is as colorful as it is nutritious. The richly spiced syrup, aromatic with vanilla, can be prepared up to a day ahead and is delicious on pancakes, too. SERVES 8 Ingredients For the syrup 1 1/2 cups fresh orange juice 3 tablespoons fresh lemon juice 1/4 cup dark honey 1/2 teaspoon ground cinnamon 1/2 teaspoon ground ginger 1/4 teaspoon ground coriander 1 vanilla bean, split lengthwise 1 large cantaloupe, 3 pounds, halved and seeded 1 large banana, peeled and sliced crosswise 1 teaspoon fresh lemon juice 1 cup blueberries or raspberries 2 large kiwis, peeled and cut into 1/2-inch cubes 1 mango, peeled, pitted and cut into 1/2-inch cubes 1 papaya, halved, seeded, peeled and cut into 1/2-inch cubes 1 tablespoon grated lemon zest 5 or 6 fresh mint leaves Directions To make the syrup, in a saucepan combine the orange juice, the 3 tablespoons lemon juice, the honey, the three spices and the vanilla bean over high heat. Bring to a boil, stirring to dissolve the honey. Reduce the heat to medium-low and simmer until the liquid is reduced to 1 cup, about 8 minutes. Remove from the heat. Strain through a medium-mesh sieve into a small bowl. Cover the syrup and refrigerate until well chilled, about 1 hour. Peel the rind from the cantaloupe and slice the flesh into 1/2-inch cubes. In a small bowl, toss the banana slices with the 1 teaspoon lemon juice to prevent discoloration. In a large bowl, combine the cantaloupe, banana, blueberries, kiwis, mango and papaya. Add the lemon zest and the chilled syrup and toss to coat. Cover and refrigerate for at least 1 hour or up to 8 hours. Stack the mint leaves and roll up tightly lengthwise. Slice crosswise into thin shreds. To serve, spoon the fruit mixture into individual bowls, garnish with the fresh mint strips and serve immediately. Nutritional Analysis(per serving)Calories 159 Monounsaturated fat 0 g Protein 2 g Cholesterol 0 mg Carbohydrate 39 g Sodium 14 mg Total fat 0 g Fiber 4 g Saturated fat 0 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Fruits 2 Sweets 1 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Fruits 2 Sweets, desserts and other carbohydrates 1 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Fruits 2 Sweets 1 http://www.mayoclinic.com/health/hea...ecipes/NU00351 __________________