Tropical Chia Pudding with DOLE Frozen Fruit

As a Team Dole advocate, I have the opportunity to test products and help spread the word about my favorite delicious Dole frozen treats!
You can learn more about being a top Team Dole advocate here: Team Dole consumer advocate program





Dole has a wide variety of frozen fruit products that are perfect for smoothies, recipes, desserts and snacking. I love to defrost my Dole Frozen Fruit at room temperature for 30 minutes and add some to my yogurt or oatmeal for breakfast. It adds an extra boost of nutrients and fiber, plus it tastes great!

Find more Dole products here: DOLE

Tropical Chia Pudding with DOLE Frozen Fruit

I wanted to come up with a simple, yet unique recipe using DOLE Frozen Fruit. I love making chia pudding and the addition of fruit makes it a very healthy dessert full of fiber and disease fighting antioxidants.

What are chia seeds?

Yes, they are the same seeds used to grow greens on the terracotta Chia plant! The chia seed is very tiny, but it's a nutritional powerhouse. Chia seeds are rich in plant omega 3-fatty acids, high in fiber (about 10 grams of fiber in 2 tablespoons) and are an excellent source of protein. They are easily digested, so they don't need to be ground like flaxseed. 

Chia seeds absorb 10 times their weight in water! When you mix the seeds in liquid, they swell and form a gel. It not only makes a great pudding, but it also helps you feel full!

Preparation 

Chia pudding is so simple to prepare. You can use regular milk, almond or other nut milk, rice milk or coconut milk. Add chia seeds to the milk and add some honey, maple syrup, agave or sugar. Vanilla extract adds an extra dose of flavor. You can mix it all with a spoon or even put the pudding in a mason jar and shake it up. 

Quick and easy ingredients! 

The mixture will be thin at first, but the chia seeds will expand after a few hours in the refrigerator.

The chia mixture before refrigeration. 

Chill the chia pudding for at least 4 hours or overnight. Your chia "pudding" should be thick and creamy. The chia seeds will look like tapioca. Spoon the pudding into serving dishes and add a layer of DOLE Frozen Fruit in the middle and top it off with more fruit! I added some shredded coconut as a garnish.

Dole sells Wildly Nutritious Tropical Fruit with a colorful mix of pineapple, mango, golden kiwi, papaya and strawberries. I went to 2 stores, but they were both sold out. I improvised with DOLE Wildly Nutritious Mandarin Sunshine Blend and DOLE Mango Chunks.

Tropical Chia Pudding with DOLE Frozen Fruit

Yield: 2 Servings

INGREDIENTS:

DOLE Frozen Fruit (I used DOLE Wildly Nutritious Mandarin Sunshine Blend and DOLE Mango Chunks)
12 oz light coconut milk, almond milk or other nut milk. (I used canned light coconut milk)
1/3 cup chia seeds (you can use white or black chia seeds)
1-2 Tablespoons honey or maple syrup (I used honey)
1 teaspoon vanilla

DIRECTIONS:

Stir together the light coconut milk, chia seeds, honey and vanilla in a bowl or mason jar. Cover and chill in the refrigerator for at least 4 hours or overnight. The chia seeds will swell up and make a thick and creamy pudding.

Once your chia pudding is thickened, spoon into a serving dish and layer with DOLE Frozen Fruit. Garnish with shredded coconut flakes.


This post was created in partnership with Dole. I have received compensation for this post.

It's Kiwi Season!

Did you know that two kiwifruit have more vitamin C than an orange and as much potassium as a banana? And, SunGold, a new variety of kiwifruit with tangy, tropical flavors, has four times the USRDA of vitamin C in one fruit.

Kiwifruit are nutritional powerhouses and are also a great source of micronutrients like Vitamin E and antioxidants. They’re high in fiber, have a low glycemic index, and two fruit have fewer than 100 calories.

According to Rebecca Scritchfield, registered dietitian, nearly 70 percent of Americans don’t eat the daily recommended amount of fruit. Says Scritchfield, “Kiwifruit packs a nutritional punch and is a delicious and healthy way to boost fresh fruit consumption.”

An infograph highlighting the many nutritional benefits of kiwifruit can be viewed and downloaded at zesprikiwifruitmediakit.com. Along with the infograph, you’ll find tasty recipes, a news release, product fact sheets and downloadable images.

Zespri® Kiwifruit are available in the United States and Canada for a limited time, from June through October. 

Article provided by Zespri® Kiwifruit. 

A Fun Way For Kids To Learn About Fruits & Vegetables

Kids and parents will find fun and educational games on foodchamps.org. The site was put together by the non-profit Produce for Better Health Foundation. Their mission is to create a healthier America through increased consumption of a variety of fruits and vegetables.

The games are for kids between 2 to 8 years old. Kids will love the online interactive games and will also find coloring sheets, activity pages and easy recipes that they can make with adults. There is also an art gallery where kids can submit their original creations!

Fun and Educational games for kids ages 2-5:

• Fruit & Veggie Matching Game
• Fruit & Veggie Naming Game
• Fruit or Vegetable?
  
• Find the Fruits & Veggies
• What Color are the Fruits & Veggies?

Games for kids ages 6-8 - Learn how food gets from farms and orchards to your dinner table!

• Fruit & Vegetable Math
• Fruit & Veggie Pyramid Game
• Healthy Choices Maze

I really like the activity sheets on foodchamps.org. The Supermarket Scavenger Hunt will make grocery shopping an adventure for your kids. The Fruit & Veggie Eater Meter is also a great tool for kids to track their fruit and veggie consumption.

Nutrient and fiber rich fruits and veggies will keep your kids healthy and strong. They may eventually crave fruit and veggie snacks and eat less sugary treats!

Easy Fruit & Veggie Recipes

Check out the site Fruits & Veggies More Matters to learn all about the benefits of fruits and veggies!

I love the quick and easy recipes on the site. The recipes are full of fruits and veggies and will help add extra vitamins, minerals, fiber and other important nutrients to your diet.

Kid Friendly Recipes

Quick Recipes: 30 Minutes or Less

Tips on How to Cook with Fruits and Vegetables

Pineapples

Pineapples are my favorite fruit! They are so juicy, sweet and tart. They make you feel like you're on a tropical island.

Pineapples (Ananas comosus) take eighteen months or longer to grow! They must be grown from the crowns or tops of other pineapples and are only harvested when they are ripe.

Pineapples are grown in Hawaii, Costa Rica, Brazil, Honduras, the Dominican Republic, Mexico, Ecuador, Nicaragua, El Salvador, Thailand, China and the Philippines. Christopher Columbus was the first person to bring pineapples to Europe after finding them on the Caribbean island of Guadeloupe in 1493.

Pineapples are Healthy

Pineapples are a good source of vitamin C, vitamin B6, vitamin B1, copper, manganese and dietary fiber. One cup of pineapple provides 94% of your RDA of vitamin C and only 74 calories. Pineapples also contain a group of digestive enzymes called bromelain. Bromelain is known to have anti-inflammatory properties. There have been many research studies that focus on bromelain.

Benefits of Bromelain

• Anti-inflammatory action
• May inhibit platelet aggregation
• May interfere with the growth of malignant cells and tumors
• Enhanced absorption of drugs (amoxicillin)
• Skin debridement properties (The healing of burns, pressure ulcers, etc.)
  
• May dissolve the fibrin in blood clots facilitating wound healing (Fibrinolytic activity)
• May help relieve symptoms of rheumatoid arthritis
• May act as a blood thinner and help relieve symptoms of angina and thrombophlebitis

Cancer Prevention

Scientists at Cornell University found that pineapples reduced the formation of nitrosamines (potential carcinogens) in humans.

Using Pineapples

Find a pineapple that is heavy for it's size, free of soft spots and bruises and free of darkened "eyes." Pineapples stop ripening as soon as they are picked, so choose one that has a fragrant sweet smell at the stem end. They can be kept at room temperature for about 1 to 2 days or stored in a plastic bag in the refrigerator for 3-5 days.

Pineapple juice is a perfect base for marinades. Since pineapple contains bromelain, it acts as a meat tenderizer.

Pineapple Recipes

Grilled Pineapple

Maui Gold pineapple recipes

Baked Plantain and Pineapple Dessert

Vegan Light Pineapple Upside Down Cake

Rum-Spiked Grilled Pineapple with Toasted Coconut

How To Save On Organic Produce

Join a Co-Op - Join a Farm Co-op or a Community Supported Agriculture (CSA) group. You can purchase a share in a local farm and in exchange, you'll get a portion of the food that the farm produces. You can find an organic co-op or CSA in your area by going to Local Harvest.org.

Buy in Bulk - Warehouse stores like Sam's Club and Costco have great deals on organic produce. Go shopping with family members or friends so you can share the cost and split the merchandise.

Find Coupons Online or at Natural Grocery Stores - Earthbound Farm has coupons on their site. (You have to take a quiz in order to get a $1.00 coupon.) My local Whole Foods sometimes has coupons available inside the store. Also, check out Mambo Sprouts for online coupons.

Look For Low Cost Produce - Search for reduced prices on produce that needs to be used right away. I often find bags of organic spinach and veggies at Kroger that need to be used within 1-2 days. They are sometimes 50-75% off the original price!

Check Circular Ads - I've noticed that some local grocery stores advertise sales on organic produce. Walmart and Meijer have sales on organic produce often!

Grow Your Own Produce - Plant an organic garden in your yard. You can even grow some veggies on your windowsill if you don't have space for a garden. You may spend a little more for organic seeds, but you'll save money in the long run!

Shop Locally - You can find lower priced organic fruits and vegetables at local Farmer's markets. If you don't have any markets in your area, then look for locally grown organic produce at your grocery store. The price of local produce will be lower since they don't have far to travel.

Buy Produce That's in Season - All produce is less expensive when they are in season.

Cheapest Fruits and Vegetables Month-by-Month (Frugal Living section of About.com)

Shopping for Organic Produce

The Environmental Working Group (EWG), a nonprofit organization based in Washington, D.C., released their 5th annual "Shopper's Guide to Pesticides" on March 10th, 2009.

The Shopper's Guide to Pesticides is a tool that will help you identify fruits and vegetables that are the most susceptible to pesticide residue. Choosing organic for the produce determined as the “Dirty Dozen” can reduce pesticide exposure by up to 80 percent. You'll notice that fruits and vegetables that have thin skins are more likely to have a higher amount of pesticides.

The "Clean 15" are fruits and vegetables that have the lowest levels of pesticides. Since buying organic may not be feasible if you're on a tight budget, stock up on the "Clean 15" more often.

Remember that you need to incorporate fruits and veggies in your diet for necessary nutrients!

Image courtesy of the Environmental Working Group

Download Shopper’s Guide to Pesticides (It will be available as an iPhone application soon)

The full list of 47 fruits and vegetables

Read EWG's recent statement: Organic Fruit and Veggies Still Recommended

The Organic Center also has a Pocket Guide for reducing pesticide dietary exposure - It is more extensive and considers the pesticide exposure to farmers, citizens and wildlife who live near farms that use harmful pesticides.


What is Organic?

The USDA National Organic Program's (NOP) definition of organic:

Organic food is produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations. Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones. Organic food is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation. Before a product can be labeled "organic," a Government-approved certifier inspects the farm where the food is grown to make sure the farmer is following all the rules necessary to meet USDA organic standards. Companies that handle or process organic food before it gets to your local supermarket or restaurant must be certified, too. (Consumer Brochure, USDA National Organic Program, http://www.ams.usda.gov/nop/Consumers/brochure.html)

What to Look for on Labels When Buying Organic:

• A food that has a "100% organic" label will have no synthetic ingredients and can legally use the USDA organic seal.

• A food that is labeled as just "organic" has to have at least 95% organic ingredients and can use the USDA organic seal.

• A food that has a label that says "made with organic ingredients" must contain at least 70% organic ingredients with strict restrictions on the remaining 30% including no GMOs (genetically modified organisms) . This food can't legally use the USDA organic seal.

• Products that use less than 70% organic ingredients are able to list organically produced ingredients on the side of the package, but aren't able to put organic claims on the front of the package.

Reducing Pesticide Residues:

• Wash and scrub produce under running water to remove dirt, bacteria and surface pesticide residues. Make sure you also wash produce that has inedible skin such as cantaloupe. You don't need to use soap. (Make sure to wash organic produce this way as well)

• Remove the peel from fruits and vegetables.

• Remove the outer leaves from leafy vegetables

• Try to eat a variety of foods from various sources.
  

Healthy Snacks Around 100 Calories or Less

Stop spending money on those 100 calorie packs and start making your own healthy snacks!

Buy some snack bags and portion out snacks like fruit, veggies, nuts, dried fruit and whole grain crackers ahead of time.

Plan ahead by keeping a variety of nutritious, ready-to-eat snacks on hand at home, at work or whenever you need something when hunger strikes. When you're prepared, you won't have to buy snacks from vending machines, convenience stores or fast food restaurants.

Snacks can contribute to a healthy diet! Choose a variety of nutrient dense snacks in small portions. Make sure to make snacking a conscious activity though. You can overeat easily while watching TV, surfing the net or doing other activities!

Healthy snack suggestions:

Fruits and vegetables provide a feeling of fullness with little to no fat and very few calories. They provide important vitamins, minerals, fiber and other nutrients.

Nuts and seeds provide protein, so you'll feel fuller longer. They can be high in fat, but the fat is mostly monounsaturated. Monounsaturated fats (MUFAs) lower total cholesterol and LDL cholesterol (the bad cholesterol) while increasing HDL cholesterol (the good cholesterol). Nuts and seeds are high in calories, so watch your portions!

Whole-grains are rich in B vitamins, iron, magnesium, selenium and dietary fiber. Whole grains contain the entire grain kernel: the bran, germ, and endosperm. Look for products made with whole wheat flour, brown rice, wild rice, whole oats, whole rye, whole grain cornmeal, buckwheat, bulgur, graham flour, triticale, sorghum, amaranth, millet, quinoa,

Low-fat dairy products are good sources of calcium and protein. They are also rich in many other vitamins and minerals. Dairy products can be high in fat, so choose low-fat products.

Protein rich snacks like beans, soy and hard-boiled eggs will fill you up and keep you energized.

*I will update the snacks often! I'm just starting with a few snacks today.

Vegetables:

1 cup chopped raw broccoli - 31 calories

20 baby carrots (about five calories per baby carrot) - 100 calories

1 large stalk of celery (11"-12" long) - 10 calories

½ cup steamed edamame in shell – 95 calories, 8 g protein, 4 g fat, 4 g fiber

1 cup crisp snap peas - 45 calories

One can Low Sodium V-8 100% Vegetable Juice - 30 calories, 1 g protein, 80 mg sodium

Fruit:

1 small banana (6" to 6-7/8" long) - 90 calories

1 medium banana (7" to 7-7/8" long) - 105 calories

1 cup blueberries - 84 calories

1/2 medium cantaloupe - 100 calories

1 cup raw sweet cherries - 97 calories

1 cup raw sour cherries - 78 calories

1 cup grapes - 104 calories

1/2 medium pink or red grapefruit (3-3/4" dia) - 52 calories

1/2 medium white grapefruit (3-3/4" dia) - 40 calories

2 medium kiwi fruit without skin - 92 calories

1 cup mango chunks - 107 calories

1 small orange - 70 calories

50 raisins - 78 calories

1 cup raspberries - 64 calories

2 cups strawberries - 100 calories

1 cup watermelon - 46 calories

Earth Kidz Organic Applesauce Cups - 50 calories

Nuts (raw and unsalted):

25 pistachios (4 calories each) - 100 calories

8 walnut halves (14 calories per walnut half) - 112 calories

10 cashew nuts (9 calories each) - 90 calories

15 almonds (7 calories each) - 105 calories

16 dry, roasted peanuts without salt (6 calories each) - 96 calories

Crunchy Whole Grain Snacks:

6 Reduced-Fat Triscuits – 98 calories, 2 g fat, 3 g fiber

3 cups air-popped popcorn (no oil) - 93 calories

13 Guiltless Gourmet Spicy Black Bean Tortilla Chips with 2 Tbsp. Salsa - 88 calories, 1.3 g fat

1 Wasa Hearty Rye Crispbread - 45 calories, 1 g protein, 2 g fiber, 0 grams fat

Low Fat Dairy:

1 stick mozzarella String Cheese - 80 calories

1 stick Frigo® Light String Cheese - 60 calories

4 oz low fat cottage cheese - 90 calories

1 cup nonfat milk - 80-90 calories depending on brand

1 cup Fage Total 0% Greek Yogurt - 120 calories, 20 g protein, 0 g fat

Protein-rich snacks:

1 large hard-boiled egg- 78 calories, 6 g protein, 5 g fat, 212 mg. cholesterol

1 large hard-boiled egg-white - 16 calories, 3.6 g protein, 0 g fat, 0 mg, cholesterol

1 Tbsp. MaraNatha® Organic Almond Butter - 95 calories, 3.5 g protein, 8 g fat

1 Tbsp. SunButter® Natural Sunflower Butter - 100 calories, 3.5 g protein, 8 g fat

Now you can mix everything up! Put some almond butter on whole grain crackers or make your own trail mix with raisins and nuts!

Click here for more 100 calorie snack ideas from Women's Health Magazine

*Used the USDA National Nutrient Database

How to tell if a fruit or vegetable is organic or conventionally grown - PLU Codes

Have you ever wondered why there are stickers on your produce and what they really mean?
Price Look-Up codes, or PLU codes, are identification numbers put on produce and other products to make check-out at stores faster and more accurate. You’ll be surprised to know that those stickers can also tell you whether or not a product is organic or conventionally grown.

The first step is to count the number of digits on the sticker.

• A conventionally grown product (grown with chemical assistance) will have a 4 digit PLU code. (Example: conventionally grown Red Delicious apple: 4015)


• An organic product will have a 5 digit code starting with the number 9. (Example: organic Red Delicious apple: 94015)

Below: A PLU code of 94090 on a bag of organic spinach.



picture courtesy of bedfordind.com

A Fun Nutrition Quiz from the Dole Nutrition Institute!

Test your knowledge about the health benefits of fruits and vegetables! This fun and educational quiz has 4 levels. Click the link below to begin:

Are you a Nutrition Novice or a Produce Pro?





Feel free to share your results! I got a couple wrong. :)