The Youth Connection’s 12D2 Fruit/Vegetable of The Month: Kiwi’s & Mushrooms

Kiwi's & Mushrooms

Kiwi is an excellent source of Vitamin C, fiber, potassium and antioxidants. It also contains magnesium, folate, zinc and Vitamin E. One serving of kiwifruit (two medium fruits) contains more potassium than a banana, the Vitamin C of two oranges, and the amount of fiber in a bowl of bran cereal. Mushrooms are in season year-round and are a good source of Vitamin B, selenium, copper, niacin, potassium and phosphorous. They also provide protein, Vitamin C and iron.

 

Produce Tip:  Choose kiwis with firm, unblemished skin. Ripe kiwis will give slightly to gently pressure. Choose mushrooms that are firm with a fresh, smooth appearance. Stems should be firm with a uniform color. Avoid mushrooms with “bruises” or ones that are shriveling or feel slimy.

Strawberry Kiwi Yogurt Popsicles

• Yield: 4 servings • Prep Time: 5 minutes •Serving: 4

Ingredients

  • 1 cup low-fat vanilla yogurt
  • 1 kiwi (chopped)
  • 4 large strawberries (about a ½ cup, chopped)
  • 1 ice cube tray (or paper cups)

Instructions

  1. Cut fruit into small pieces.
  2. Mix fruit and yogurt.
  3. Divide into 4 small paper cups (or 8 ice cubes) and place in Popsicle sticks (or cut paper straws or put pretzel sticks).
  4. Freeze.
  5. Enjoy as a frozen treat.

Nutrition

Calories: 6 grams

Total Fat: 1 gram

Total Carb: 13 grams

Protein: 3 grams

Sugars: 11 grams

Fiber: 1 grams

Broccoli Omelet

• Yield: 4 servings • Prep Time: 5 minutes •Cook Time: 5- 10 minutes •Serving: 4

Ingredients

  • 3 cups broccoli florets
  • 1 large red bell pepper, cut into strips
  • 16 button mushrooms, sliced
  • Cooking spray
  • 4 eggs
  • 8 eggs whites
  • ¼ cup milk, fat-free
  • ½ cup ricotta cheese
  • 2 tablespoons grated parmesan cheese
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper

Instructions

  1. Cut vegetables as directed.
  2. Whisk eggs and milk in a medium mixing bowl.
  3. Spray 10-inch non-stick skillet with cooking spray; heat.
  4. Add broccoli, peppers, and mushrooms; sauté about 3-5 minutes, then remove from pan.

To cook each omelet:

  1. Use cooking spray as needed.
  2. Add ¼ of the egg-milk mixture to hot skillet, and let spread to cover bottom of pan.
  3. When egg begins to thicken on top, sprinkle with ¼ of the parmesan cheese.
  4. Dab ½ of the olmelet with ricotta cheese and spread a portion of the vegetable mixture
  5. Fold the other ½ of omelet over the vegetables and let cook about 1 more minutes.
  6. Slide onto plate. Season lightly with salt and pepper.
  7. Repeat steps 1-6 to cook all omelets.
  8. Garnish omelets with remaining vegetable sauté mix.

Pizzadillas

• Yield: 8 servings • Prep Time: 5 minutes • Cook Time: 5- 10 minutes • Serving: 8

Ingredients

  • 8 large Whole wheat tortillas (or use flour tortillas)
  • 2 cups Mozzarella cheese, shredded
  • 1 bag Turkey pepperoni slices
  • 1 green bell pepper, sliced thin
  • 1 small can sliced olives, drained and rinsed
  • 1 can mushrooms
  • ½ a red onion, sliced thin
  • Pizza sauce, for dipping

Instructions

  1. Heat a non-stick griddle or skillet over medium heat.
  2. Take on tortilla and sprinkle ¼ cup cheese on one side.
  3. Top with desired topping. Sprinkle a little more cheese over toppings.
  4. Fold over other half of tortilla to cover toppings. Carefully place on heated griddle. Cook tortilla on each side for about a minute, or until cheese is melted.
  5. Transfer Pizzadillas to a plate. Repeat with remaining tortillas and toppings.
  6. Slice Pizzadillas and serve with pizza sauce. Enjoy!

Kiwi Strawberry Smoothie

• Yield: 1 servings • Prep Time: 5 minutes •Serving: 1

Ingredients

  • 1 banana
  • 6 strawberries
  • 1 kiwi
  • ½ cup vanilla frozen yogurt
  • ¾ cup pineapple and orange juice blend

Instructions

  1. Place the banana, strawberries, kiwi, vanilla frozen yogurt, and pineapple and orange juice blend in a blender
  2. Blend until smooth.
  3. Serve.

Nutrition

Serving Size; 3 triangles

Calories: 170

Total Fat: 5 grams

Total Carb: 27 grams

Protein: 10 grams  

Fiber:4 grams

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I2D2 Fruit/Vegetable of the Month: Kiwi's & Mushrooms

Kiwi's & Mushrooms

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