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Pick a better snack - KIWI TM KIWI KIWI Wash. Cut. Eat. How easy is that? KIWI PIZZA 1 tube refrigerator sugar cookies • Slice kiwi and place 1 tub prepared frosting-white on a plate with 6 kiwi fruits banana slices and Maraschino cherries (for decoration) grapes. Serve with a fruit yogurt. Prepare sugar cookies following directions on package. Cut the cookies into fun shapes with • Make kiwi cookie cutters. Let cookies cool after baking and “sandwiches” with spread with frosting. While frosting is still moist, two kiwi slices on top cookies with slices of kiwifruit and cherries. each side of a strawberry slice. Hold together with a stick ACTIVITIES pretzel. • Sign up with a community organized volleyball • Top a graham cracker with cream cheese, kiwi team beginning the first of the new year. slices and mango chunks. • Draw a hop-scotch pattern on the basement floor and enjoy skipping the numbers with Buying tips: Choose firm kiwi, without wrinkles or friends. bruises. • Hackey Sack is a fun win-win game. Play with Special tips: To ripen, let kiwi stand at room the small soft ball to improve balance. temperature in a plastic bag. Fruit is ripe when slightly soft. For other snack ideas go to: Storing tips: Store ripened kiwi in the refrigerator www.extension.iastate.edu/food/ for up to 3 days. Serving size: 1 kiwi Eating fruits and vegetables can reduce your risk of developing diabetes, heart disease, cancers and strokes. Fruits and vegetables are • great tasting • high in fiber • low in fat and calories • snackable. On the Go – With Kiwi! KIWI Did you know the darkest day of the Wash. Cut. Eat. How easy is that? year is this week? The winter solstice Kiwi is becoming a more popular fruit in the falls on December 22, bringing the first Midwest – especially for snacking. It is low in official day of winter and the shortest calories but rich in nutrients such as vitamin C and day of the year. As you’re out looking E, fiber, potassium, folate and magnesium. When at the stars, why not help your eyes by eating kiwi? selecting a kiwi, choose those that are plump and Kiwi is the most nutrient-dense of all the major slightly soft. If not yet ripe, place in a brown bag fruits. Among other healthful nutrients, kiwi with a banana or apple to ripen. For a quick snack, contains lutein, a phytochemical known to prevent just wash, cut the fruit in half and eat the pulp right cataracts and macular degeneration – a leading out of the skin. You can eat the peel also, but you cause of blindness. If you’re brave, try eating the may wish to rub off some of the fuzzy exterior. In fuzzy skin. Eating a kiwi’s skin triples the fruit’s addition to the traditional green kiwi, there are also fiber intake and adds vitamin C. gold kiwis in the market. Kiwis have only been available in the United States RAINBOW WINTER FRUIT SALAD for 40 years. Today, it’s the third most popular fruit In individual glasses or serving bowl, arrange fruits in the country behind oranges and red grapes! from bottom to top as follows: When choosing kiwi, look for plump fruit that’s Frozen or fresh blueberries slightly soft to the touch. Stay away from fruits with Sectioned white grapefruit wrinkles or bruises. If your kiwi is a little on the Orange slices or tangerine sections hard side, place it on the kitchen counter in a paper Sliced kiwi bag. Adding apples, bananas or pears to the bag Pomegranate seeds will speed up the ripening process since those fruits Serve with lime yogurt give off ethylene, a gas required to ripen kiwi. Garnish with toasted slivered almonds Wash. Cut. Eat How easy is that? Include GREEN in your low-fat diet to maintain: Take Kiwi With You! • A lower risk of some cancers • Eating kiwi is easy and fun because Mother Nature • Vision health made the fruit’s skin into a ready-made serving cup! • Strong bones and teeth Cut a kiwi in half and scoop out the tasty green flesh with a spoon. • In a resealable plastic container, toss kiwi with sliced strawberries (frozen are fine) and a splash of orange juice for a sweet snack you can take anywhere. • Looking for an after-dinner treat? Try a kiwi-sicle! Simply cut the bottom off a kiwi, insert a wooden or plastic stick and freeze. You can either peel the fruit or leave the skin on before freezing. Quick Nibble: Before kiwi came to the United States, it was called Chinese gooseberry. When the New Zealanders brought the fruit to the United States in the 1960s, promoters changed the name to Kiwi, New Zealand’s national bird, in order to avoid the cold war mentality Americans had toward China at the time. For more information contact Jan Temple, CFCS, Nutrition Field Specialist, Iowa State University Extension, Housed in Johnson County Ph. 319-337-2145; FAX 319-337-7864; Cell 319-330-6175; E-mail: email@example.com; Web Site: http://www.extension.iastate.edu/food Printed with funds from the Iowa Nutrition Network and the Food Stamp Nutrition Education Program, United States Department of Agriculture. These programs are Equal Opportunity Providers and Employers. The Food Stamp Program provides nutrition assistance to people with low-income. It can help you buy nutritious foods for a better diet. To find out more about food stamps, contact the local Iowa Department of Human Services office serving the county where you live, or call toll-free at 1-800-972-2017 Cooperative Extension Service, Iowa State University of Science and Technology, and the United States Department of Agriculture cooperating. and justice for all The U.S. Department of Agriculture (USDA) prohibits discrimination in all its programs and activities on the basis of race, color, national origin, gender, religion, age, disability, political beliefs, sexual orientation, and marital or family status. (Not all prohibited bases apply to all programs.) Many materials can be made available in alternative formats for ADA clients. To file a complaint of discrimination, write USDA, Office of Civil Rights, Room 326-W, Whitten Building, 14th and Independence Avenue, SW, Washington, DC 20250-9410 or call 202-720-5964.
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