Archive for Wednesday, January 20, 2010

Desserts feature winter fruits

January 20, 2010


Q: What are pummelos?

A: Also called the “Chinese grapefruit,” pummelos are popular for the Chinese New Year. A sign of prosperity and good fortune, the pummelo brings good luck.

According to The Food Lover’s Companion by Sharon Tyler Herbst, pummelos (or pomelos) are giant citrus fruit native to Malaysia. Similar to grapefruits, pummelos vary greatly in color, size, and shape. They have a very thick, soft rind that can vary in color from yellow to pale yellow/brown to pink. They have a firm flesh and are less acidic and less juicy than grapefruit. Some call them “grapefruit candy” as they are sweeter and less bitter than grapefruit. Pummelos can be stored at room temperature for a few days, but refrigerate them for longer storage.

Try this pummelo recipe, plus the other winter fruit desserts, shared by, that will boost your fruit intake with fewer calories.

Pummelo Citrus Cup

1 large pummelo or a grapefruit

1 teaspoon warm honey

zest and juice of one lime

tangerine (or clementine) segments

Peel and core the pummelo. Cut into sections and remove the seeds. Place the sections on a serving platter and drizzle with warm honey. Top with grated lime zest and juice. Add tangerine segments. Serve immediately in footed bowls or chill for later use. Serves 4.

Cranberry Pears

4 medium fresh pears, halved

1 cup fresh cranberries

1 cup water

1/4 cup brown sugar

1/4 cup Splenda (or granulated sugar)

1 teaspoon pumpkin pie spice (or cinnamon)

Place the pears, cranberries, water, sugar and spice in a large microwave-safe dish. Stir the fruits together and cover with a lid or plastic wrap. Microwave on high for 6 minutes or until pears are tender. Serve warm on plate. Serves 4.

Nutrition Facts Per Serving: 180 Calories, 0 g Total Fat, 0 mg Cholesterol, 10 mg Sodium, 46 g Total Carbohydrates, 7 g Dietary Fiber, 33 g Sugars, 1 g Protein, 20 percent Vitamin C.

Apple Ambrocia

1 diced medium apple

1/2 (8-ounce) can or 1/2 cup pineapple tidbits in own juice

1/2 cup vanilla light nonfat yogurt

1 Tablespoon light whipped cream

1/2 Tablespoon chopped, toasted almonds

Place the diced apple in a large bowl. Fold in the remaining ingredients. Chill until ready to use. Serve with more pineapple and almonds on top, if desired. Serve 4.

Nutrition Facts Per Serving: 60 Calories, 1 g Total Fat, 5 mg Cholesterol, 20 mg Sodium, 13 g Total Carbohydrates, 1 g Dietary Fiber, 10 g Sugars, 1 g Protein, 10 percent Vitamin C.

Before you even ask, yes whipped cream can be a great addition to a healthy kitchen. Although real cream is high in fat, whipped cream mostly contains air and a little goes a long way to bring a delicious treat. A tablespoon of whipped cream is just 21 calories.

A bowl of fresh sliced apples with a tablespoon of light whipped cream and cinnamon can be very satisfying. An apple is just 70 calories and with 20 calories of whipped cream, you have a delicious dessert for 90 calories (as compared to almost 300 for a slice of pie!)

Q: What is Ugli fruit?

A: The Ugli fruit is a mix between a grapefruit and an orange or a tangerine and has been grown in Jamaica since the 1930s. As the name implies, the Ugli fruit, with its uneven surface and greenyellowish color, does not have an attractive appearance. Although its surface can be discolored, dented, and unevenly shaped, one should not be fooled by these characteristics.

The Ugli fruit is a very tasty fruit with a tangy sweet flavor. It serves well as an appetizer, or in a salad, or as a dessert. However, the availability in the stores is limited and one can only enjoy the fruit between December and April. In addition, due to its limited supply, the fruit is expensive. The fruit is fairly large in size, 4 to 6 inches; however smaller fruits are more flavorful.

Ugli fruits can be stored at room temperature for 5 days or in the refrigerator for 2 weeks. It is not advised to cook the fruit, since this will decrease its flavor. Like other citrus fruits, the Ugli fruit is rich in vitamin C.

— Susan Krumm is an Extension agent in family and consumer sciences with K-State Research and Extension-Douglas County, 2110 Harper St. She can be reached at 843-7058.


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