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(NAPSI)-A colorful array of tasty fruits and vegetables grace the aisles
of American produce departments all year long, thanks to the perfect growing
conditions in Chile. Exquisite examples of color plus flavor plus
nutritional value are Chilean Gala apples and red and green Bartlett pears.
Gala apples have a reddish-orange, golden yellow exterior with an interior
flesh that is crisp, firm and juicy. Galas are sweet and tangy with a
delightful aroma. Bartlett pears have a traditional pear flavor and are
available throughout the winter. To ripen firm pears, set out on the counter
or place in a paper bag. Pears are ripe when the stem end yields to gentle
pressure. Apples and pears are great eaten as a healthful snack or used in a
variety of recipes ranging from appetizers to desserts.
Chutneys are becoming quite popular throughout the United States. Chutney
is a spicy condiment usually containing fruit, vinegar, sugar and spices.
Varying in texture and "heat," chutneys are easy to make and can be served
with grilled lean red meats, poultry and fish. Sweeter chutneys also make a
delightful spread for toast or can accompany cheese and crackers as an
appetizer.
Following a healthful lifestyle includes choosing a wide variety of
fruits and vegetables every day. To make getting as much variety as possible
easy, we recommend using The 5 A Day Color Way Guide. It divides fruits and
vegetables into 5 color groups: blue/purple, green, white, yellow/orange and
red. Your goal is to eat fruits and vegetables from all the groups and a
wide variety from within each group-every day! Keep in mind what's
considered a serving, since you will be aiming for 5 to 9 servings a day.
One medium sized fruit; 1/2 cup raw, cooked, frozen or canned fruits (in
100% juice) or vegetables; 3/4 cup 100% fruit or vegetable juice; 1/2 cup
cooked, canned, or frozen legumes (beans and peas), 1 cup raw, leafy
vegetables, or 1/4 cup dried fruit are examples of what equals one serving.
For more information on fresh fruits from Chile and the Chilean Fresh
Fruit Association, visit www.cffausa.org. For information about 5 A Day and
The Color Way Guide to the Health Benefits of Colorful Fruits and
Vegetables, visit www.5aday.org and
www.aboutproduce.com.
Spicy Fresh Apple and Pear Chutney
1 3/4 cup finely diced Chilean Gala apples
1 3/4 cup finely diced Chilean Bartlett pears
2 Tbsp. lemon juice
2 Tbsp. chopped cilantro
1 clove garlic, finely chopped
1/2 cup finely chopped red onion
11/2 tsp. sugar
1/4 tsp. salt
1/4 tsp. red pepper flakes
Combine all ingredients. Chill at least 2 hours. Makes eight 1/2-cup
servings.
Nutritional information per serving: calories: 46, total fat: 0.3g,
saturated fat: 0g, % calories from fat: 5%, protein: 0g, carbohydrates: 12g,
cholesterol: 0mg, dietary fiber: 2g, sodium: 73mg. |
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