November 29th, 2010 08:38 EST
Fruit & Vegetable of the Month: Kiwifruit and Bell Pepper
In response to growing interest from Moms nationwide, Fruits & Veggies-More Matters® showcases tips and recipes featuring a different fruit and vegetable each month. Survey results show that 90 percent of Moms say it is important to include fruits and vegetables in their family meals, and more than 75 percent are interested in learning how to prepare them in new ways. Moms can find these helpful and easy-to-use tips and recipes each month at www.FruitsandVeggiesMoreMatters.org. Kiwifruit and Bell Pepper are the Fruit & Veggie of the Month for December 2010.
Kiwifruit can be used as a natural meat tenderizer! Just cut the fruit in half and rub the cut end over the meat, or peel and mash with a fork then spread on the surface of the meat and let stand for 10 to 15 minutes or longer.
Select: Choose slightly firm kiwifruits with a rough, fuzzy skin.
Store: Store un-ripened kiwifruits in plastic bags under refrigeration for up to 6 weeks.
Nutrition Benefits: Low fat; saturated fat free; sodium free; cholesterol free; good source of fiber; high in vitamin C; good source of potassium; good source of vitamin E.
Eat: Kiwifruit Cobbler adds a swift kick of lemon to a delightful and satisfying cobbler. This recipe meets the Centers for Disease Control and Prevention`s (CDC) strict nutrition guidelines as a healthy recipe.
Preparation time: 30 minutes
Cups of Fruits and Vegetables per Serving: 1
12 large kiwifruit, peeled and cut into ¾-inch cubes
1 Tbsp. brown sugar
1 Tbsp. grated lemon peel
1 Tbsp. all-purpose flour
½ tsp. ground cinnamon
½ package (3.2 oz.) prepared corn muffin mix
1 Tbsp. additional brown sugar
½ tsp. ground nutmeg
Vanilla ice cream or cream (optional)
Pre-heat oven to 375ºF. Place cubed kiwifruit in well-greased baking casserole. Combine brown sugar, lemon peel and flour and sprinkle on top of fruit. Mix lightly and place in hot oven for 25 minutes. Prepare ½ package muffin mix as directed. When fruit mixture is hot and bubbling, spoon on prepared mix. Mix the extra brown sugar and nutmeg and sprinkle on top. Return cobbler to oven for another 18-20 minutes or until crust is golden brown and done. Remove and allow to cool. Serve warm, with ice cream or cream, if desired.
Peppers, both sweet and hot, originated in Central and South America. They were not introduced into Europe until the 16th century.
To see a video about selecting and storing Bell Peppers online, click here, or go to http://www.fruitsandveggiesmorematters.org/video/VideoCenter.php?Auto=1&start=0&Video=149&SuperSubID=121.
Select: Choose firm, brightly colored Bell Peppers with tight skin that are heavy for their size. Avoid dull, shriveled or pitted peppers.
Store: Refrigerate Bell Peppers in a plastic bag for use within 5 days.
Nutrition Benefits: Fat free; saturated fat free; low sodium; cholesterol free; low calorie; high in vitamin C.
Eat: Broccoli Red Pepper Stir Fry is colorful, tasty and fast to fix. This recipe meets the Centers for Disease Control and Prevention`s (CDC) strict nutrition guidelines as a healthy recipe.
Broccoli Red Pepper Stir Fry
Preparation time: 20 minutes
Cups of Fruits and Vegetables per Serving:
1 tsp. olive oil
1 tsp. walnut oil
2 large cloves garlic, peeled and finely chopped
3 cups broccoli florets
2 Tbsp. water
1 large red bell pepper, washed, cored and cut into short strips
1 medium onion, peeled, cut in half and then into lengthwise slivers
1 Tbsp. lemon juice
½ tsp. salt
Prepare all ingredients before starting to cook. Heat oils in large skillet over HIGH heat. Add garlic and sauté only until slightly cooked; do not brown. Immediately add broccoli. Stir fry continuously until all broccoli has turned to a bright green color. Add 2 tablespoons water, cover and remove from heat for 2 minutes. Return skillet to HIGH heat. Add red pepper and onion. Continue to cook, stirring for another 2-3 minutes. Vegetables will be crisp and brilliant in color when properly cooked. Toss with lemon juice and salt and serve.
Find these recipes and more on the Fruits & Veggies-More Matters Web site, www.FruitsandVeggiesMoreMatters.org. Fruits & Veggies-More Matters is a national public health initiative created to encourage Americans to eat more fruits and vegetables-fresh, frozen, canned, dried and 100 percent juice. One way Fruits & Veggies-More Matters helps consumers eat healthy is by putting its logo on the packaging of certain food products. In order to carry the Fruits & Veggies-More Matters logo, food products must meet strict nutrition guidelines for total fat, saturated fat, trans-fat, fiber, added sugar, and sodium content. Consumerscan look for the Fruits & Veggies-More Matters l
ogo when shopping as an indication that a product is nutritious and to remind them to eat more fruits and vegetables for their better health.