Refreshing Winter Fruits

21 12 2015

Winter is officially here! And yes, we had our first hint of snow here in West Virginia on Friday evening! It didn’t last long, but it was nice to see a little snow fall before Christmas.

Most people think delicious fresh fruits are only available in the summer, but the winter months also bring us some amazing, juicy treats like kiwi, oranges, grapefruit, pears, and pomegranates. Cranberries also abound around the holidays and have many different uses, from cooking down for cranberry salad, to stringing with popcorn to decorate your Christmas tree! What’s the best thing about these winter fruits? They are in season, so they taste wonderful, and likely be less expensive this time of year. Try combining some of these tasty treats into a healthy winter fruit salad for your next holiday gathering, or just simply to have at home for your family. It’s a great way to help meet your “5 A Day” of fruits and veggies, and fits right in with #4 of my 5 Sure Ways to Maintain, Don’t Gain This Holiday Season!

Let us know how you like it!

Winter Fruit Salad: Serves 12 (approx. 3/4c servings)

Prep time: ~20 minutes
Salad:

3 medium oranges, peeled, sectioned and cut in bite sized pieces

3 medium apples (I used Gala and Honey Crisp)

4 ripe Kiwis, peeled and diced

1 1/2 cups fresh pineapple chunks

1 Anjou pear, diced

1/2 cup pomegranate arils (They actually sell these already taken out of the pomegranate-refrigerated section of your produce isle!)

1 cup of red or green grapes, sliced in half

3 medium bananas, sliced (*put in right before serving as they can get mushy, or opt for another fruit)

Dressing:

2 Tbsp honey

2 Tbsp granulated sugar

2 Tbsp lemon juice

Juice of 1 fresh orange

2 tsp poppy seeds

Instructions:

Combine all fruits in a large serving bowl. In a separate bowl, wisk dressing ingredients together. Pour over fruit and toss to coat.

Best when served right away, or hold bananas out until serving.

Nutrition Facts per serving:

129 calories, 1g fat, 0g trans fat or saturated fat, 33g carbohydrate, 4g fiber, 1g protein, 2mg sodium, 332mg potassium

Winter fruit salad

 

Cathy head shot

 

Cathy Shaw, RD, LD is a registered and licensed dietitian with the PEIA Weight Management Program

 

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