Fantastic fruits: fast food alternatives for health meals at home.

Wise words of counsel from Mom continue to gain support in the scientific community. Remember what she said? Eat your fruits and vegetables. Now not only Mom but many sources of nutrition information reinforce the same counsel. A diet rich in fruits and vegetables provides abundant health benefits. Mom's unsolicited advice at many meals prompted you to take one or two more bites. But most Americans still need to increase their consumption of these two categories of foods. Recipes for this issue will focus on fruits; vegetables will be the main ingredient in the July/August Vibrant Life.

The easiest way to increase your fruit consumption is simply to eat them fresh or as is. Ripe, sweet fruit in its prime makes a wonderful dessert, snack, or addition to any meal. To assure that fruit is tasty, shop with care, paying attention to several details. Slightly underripe fruit when purchased will ripen at room temperature in a matter of days. Very immature fruit will not ripen properly. When ripe, fruit is at its peak of flavor and highly perishable. Use promptly or refrigerate to slow down deterioration of the fruit.

The following general guidelines apply to buying fruit:

* Buy them in season for optimal taste and freshness.

* Stay within the food budget; apples, bananas, and oranges are usually less expensive than berries or pineapples, for example.

* Look for freshness and buy in quantities that can be used within reasonable time limits.

* Do not purchase fruit that shows signs of withering, bruising, or decay.

* Buy fruit in the size appropriate for your family; small apples when your children are little, etc.

* Firmness is important in some fruits (apples, bananas), while softness indicates stages of ripening in others (peaches, apricots, nectarines, plums).

* Aroma may be helpful ii some melons (cantaloupe, crenshaw); color is helpful with others (honeydew and casaba; in each case the green moves to soft yellow or cream color, and look for a yellow spot on the bottom of watermelon).

The nutritional contribution of fruits lies in their vitamin C, beta carotene, fiber, and phytochemical makeup. Quite a number of fruits are excellent sources of vitamin C in addition to the citrus fruits, such as different melons and berries. Colorful greens, yellows, and oranges indicate the fruit is a good source of beta carotene. Fiber is found in most of the fruits; apples and pears are excellent sources of pectin, which helps to reduce cholesterol levels.

Fresh fruits do taste wonderful, but try some of these recipes for new methods of incorporating fruit into the menu. Buying fruit frozen, canned, or dried when it is out of season will reduce the cost of using fruit in recipes. Try these recipes to add color, texture, taste, and aroma to meals with fruit.

Southwestern Salsa

1 1/3 cups cantaloupe, finely chopped
  1/2 cup licama, peeled and finely chopped
  1/3 cup red or green bell pepper, finely chopped
   3  T. lime juice
   4  t. red onion, finely chopped
   1  T. snipped fresh cliantro
   1  fresh serrano (mild) chill pepper, seeded and finely
        chopped
 1/4  t. sugar (optional)
        dash of salt

In a medium mixing bowl combine cantaloupe, jicama, bell pepper, lime juice, red onion, cilantro, chili pepper, sugar (if desired), and salt. Cover and chill for 2 to 24 hours. Yield: 2 1/4 cups. Calories per 2-tablespoon serving: 7; protein: .2 gram; fat: .1 gram; cholesterol: 0 milligrams; vitamin A: 410 IU; vitamin C: 13 milligrams; vitamin E: .1 milligram.

Steamed Pears With Berry Sauce

4 medium pears
3 cups water
2 T. lemon juice
1 cup fresh raspberries
6 ounces unsweetened pineapple juice
1 T. cornstarch
  low-calorie powdered sweetener to equal 3 T. sugar

Peel and core pears; leave stems intact. Cut thin slice off the bottom so pear will stand upright. In large saucepan, combine water and lemon juice; bring to a boil. Add whole pears. Cover and simmer for 10 to 15 minutes or until pears are tender. Transfer pears and cooking liquid to medium-sized mixing bowl. Cover and chill for 3 to 24 hours. In small saucepan combine raspberries, pineapple juice, and cornstarch. Cook and stir over medium heat until mixture is thick. Cool. Press through sieve to remove seeds; discard seeds. Transfer to bowl, add sweetener, and chill until serving time. To serve, lift pears with slotted spoons from cooking mixture and place in dessert dishes. Spoon chilled sauce over pears. Yield: 4 servings. Calories: 141; protein: 1 gram; fat: 1 gram; cholesterol: 0 milligrams; vitamin A: 77 IU; vitamin C: 23 milligrams.

Apple Rice Pudding

2     cups nonfat milk
1/4   t. cardamom
1/4   t. coriander
1/4   t. salt
1/3   cup long-grain rice
1 1/2 cups apple, coarsely chopped
1/4   cup frozen nondairy dessert
       topping (thawed, whipped)
      sprinkle of cardamom

In a heavy medium saucepan combine milk, cardamom, coriander, and salt. Bring to boil; add rice. Stir. Cover and cook over low heat for 20 to 25 minutes or until most of the milk is absorbed. (Mixture may appear curdled.) Stir in the chopped apple. Cool. Fold whipped topping into rice mixture. Spoon into six dessert dishes. Chill for 2 to 24 hours. May garnish with sprinkle of cardamom. Yield: 6 1/2-cup servings. Calories: 92; protein: 3 grams; fat: 1 gram; cholesterol: 1.3 milligrams; vitamin A: 208 IU; vitamin C: 2 milligrams; vitamin E: .3 milligram.

Fruit Focaccia

1/4 cup milk
1  T. heavy cream
1  t. dry yeast
1/2 cup sugar
1  cup whole-wheat pastry flour
2  cups all-purpose flour, unbleached
1  large egg, beaten
1/2 cup margarine, cut Into small
    pieces
    yogurt pastry cream
2-3 cups sliced berries, peaches, kiwi,
    cherries
1/2 cup apricot or strawberry
    preserves (preferably made
    without sugar); melted over low
    heat

In a small saucepan, combine milk and cream; heat until warm, but not hot to the touch. Remove from heat and add yeast and 2 tablespoons of sugar. Set aside for 10 minutes; bubbles will form. Combine whole-wheat pastry and the unbleached flours, and rest of sugar in a large bowl (may use mixer with dough hook). Make a well in the center, and add yeast mixture, egg, and margarine. Mix or process until a smooth, pliable dough forms; add more flour to prevent sticking, if necessary. Pat dough into ball; place in a bowl. Cover with towel; let rise until double in bulk, approximately 2 hours. Preheat oven to 375 [degrees] F. Lightly butter two 8-inch deep-dish tart pans. Punch dough down; divide into two equal parts. For each pie: reshape dough into ball. Roll on lightly floured board to fit the tart pan or around 10 inches to allow for crimping the edges. Press dough into tart pan; trim and crimp edges.

For pastry cream:

2 cups low-fat or nonfat lemon
   yogurt
1 egg yolk

In medium bowl, beat yogurt with whisk until the consistency of light cream. Transfer to medium saucepan and heat gently, stirring constantly, without boiling. Stir a couple tablespoons of yogurt into yolk, then beat yolk into yogurt. Stir over low heat until thick, 7 to 10 minutes.

To assemble, fill each tart shell two thirds to the rim with the yogurt pastry cream. Arrange fresh fruit on top; brush melted preserves over fruit with pastry brush. Bake 30-45 minutes or until crusts are golden brown and cream is set. Cool on rack. Refrigerate if not serving soon; allow to come to room temperature before serving. Yield: 14 servings. Calories per serving: 216; protein: 5 grams; fat: 4 grams; cholesterol: 34 milligrams; vitamin A: 216 IU; vitamin C: 1 milligram; vitamin E: 2 milligrams.

Apple Nut Dessert

2   egg yolks
1/3 cup nonfat milk powder
1/3 cup water
1/4 cup maple syrup
1   t. vanilla
1/4 t. cardamom
1/4 t. coriander
1   cup vanilla yogurt
2   large, crisp apples, peeled and
     chopped
1/4 cup walnuts, coarsely chopped

Combine yolks, milk powder, water, and maple syrup in saucepan. Whisk together until well blended. Thicken over medium heat; stir constantly. Remove from heat. Stir in vanilla, cardamom, coriander, yogurt, and apples. Refrigerate until well chilled, at least 3 hours. Spoon into serving dishes; top with chopped walnuts. Yield: 4 servings. Calories per serving: 226; protein: 7 grams; fat: 8 grams; cholesterol: 110 milligrams; vitamin A: 367 IU; vitamin C: 5 milligrams; vitamin E: 2 milligrams.

Banana Blast

2   medium-sized bananas
1   cup nonfat milk
1/2 cup vanilla yogurt
1/2 cup orange juice

Place all ingredients in food processor or blender. Process just until smooth. Serve immediately. Yield: 2 servings, 1 1/2 cups each. Calories per serving: 233; protein: 8 grams; fat: 1 gram; cholesterol: 4 milligrams; vitamin A: 492 IU; vitamin C: 43 milligrams; vitamin E: .6 milligrams.

Melon Sorbet

10    cups watermelon, cubed and
       seeded
2/3   cup sugar
1 1/2 cups unsweetened apple juice
1/2   cup lemon juice
      dash of salt (optional)

Process watermelon in food processor or blender until smooth. In a small saucepan, combine sugar, apple juice, lemon juice and salt, if desired; cook over medium heat, stirring until sugar dissolves. Cool. Combine the pureed watermelon with the sugar mixture. Pour into 9" x 13" pan; freeze until firm. Transfer to large mixing bowl; beat until smooth. Return mixture to pan; freeze until firm. Let stand at room temperature for 10 minutes before serving. Yield: 12 servings, 6 ounces each. Calories per serving: 98; protein: 1 gram; fat: 1 gram; cholesterol: 0 milligrams; vitamin A: 490 IU; vitamin C: 18 milligrams.

Fresh Fruit Kabobs

1 cup fresh pineapple, cut Into
  chunks
2 medium apples, unpeeled and cut
  into 1-inch chunks
2 small bananas, sliced 1 inch thick
16 seedless green grapes
16 fresh strawberries
   orange juice

Yogurt dip:
1 cup lemon yogurt
1 cup cream, flavored with sugar
   and vanilla, whipped

Thread fruit onto 16 popsicle sticks or skewers. Brush with orange juice. In small bowl, combine the ingredients for the dip. Cover and chill. Serve kabobs with dip. Yield: 16 kabobs with 2 tablespoons dip each. Calories per kabob with dip: 76; protein: 1 gram; fat: 3 grams; cholesterol: 11 milligrams; vitamin A: 148 IU; vitamin C: 12 milligrams; vitamin E: .3 milligram.

Apricot Refresher

1 14-ounce can apricot halves In
   light syrup
2 bananas, peeled
1 12-ounce can apricot nectar
1 8-ounce cup pineapple low-fat
   yogurt
1 T. lemon juice
  crushed Ice

Place all ingredients except ice in food processor or blender. Process until smooth and frothy. Chill briefly and serve over crushed ice. Yield: 5 servings. Calories per serving: 187; protein: 3 grams; fat: 1 gram; cholesterol: 2 milligrams; vitamin A: 2,220 IU; vitamin C: 9 milligrams; vitamin E: .1 milligram.

Georgia E. Hodgkin, Ed.D., R.D., F.A.D.A., is an associate professor in the Department of Nutrition and Dietetics in the School of Allied Health Professions at Loma Linda University, Loma Linda, California.