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A taste of the tropics

If a trip to some warm tropical paradise is not in your plans this winter, fear not. Let Hy-Vee bring the tropics to you with our abundance of tropical fruits this month. Tropical fruits will help you meet your daily fruit intake while providing you with nutrients like vitamin C, vitamin A, fiber and antioxidants.

Tropical fruits are an excellent source of fiber. As the non-digestible part of plants, fiber will give you a feeling of fullness. For those looking to lose some weight in the new year, high-fiber foods are a great choice. With high-fiber foods, one is less likely to overeat and will stay full for a longer period of time. High-fiber foods may also help in lowering the risk for diabetes and heart disease. But I would be remiss if I did not mention vitamin C. Tropical fruits are an excellent source of this immune-boosting vitamin; which will also help maintain skin and bones.

Papaya

Papaya has a sweet, tart flavor and is high in vitamin C and beta-carotene and a good source of folate. Papaya meets 31 percent of the daily vitamin A needs. Papayas may protect the heart and may have anti-cancer properties. The enzyme papain, found in papayas, may improve digestion and help break down proteins. Papayas are easy to prepare. Just halve the papaya, remove the seeds and enjoy.

Mango

Mangoes contain more than 20 different vitamins and minerals and meet 12 percent of the daily value for fiber. One cup of mangoes is a good source of vitamin B6 which helps the body with blood glucose control. Mangoes are also high in vitamins A, C, E and K. At 100 calories in approximately one cup, mangoes are a very nutrient-dense food. In other words, mangoes provide a great deal of nutrition for a small amount of calories. Mangoes taste delicious added to salads, salsas, smoothies or hot cereals.

Pineapple

Pineapples are probably the most familiar of the tropical fruits. Like papaya, pineapple contains a helpful enzyme known as bromelain. Bromelain breaks down proteins and aids in digestion. It also act as a meat tenderizer, making pineapple a great marinade for chicken or pork. Pineapples are high in vitamin C and a good source of folate, vitamin B6 and potassium. Manganese is a mineral that helps keep bones strong and pineapple is packed with it. One cup of pineapple meets 73 percent of the recommended daily allowance for manganese.

Tropical fruits can also be used as a snack, in a parfait or tossed on a salad. The taste, health benefits and overall goodness can’t be beat. To sample some of these tropical fruits, as well as the tropical fruit parfait below, stop and see me at New Ulm Hy-Vee on Friday from 3 p.m.-5 p.m. or Saturday from 11 a.m.-1 p.m.

Tropical Fruit Parfait

Serves: 1

Source: Hy-Vee Dietitian

All you need:

1 (6 ounce) container coconut Greek yogurt

1 cup fresh-cut tropical fruit medley (pineapple, mango, kiwi, papaya, etc.)

2 tablespoons macadamia nuts, chopped

All you do:

1. Layer the yogurt, fruit and nuts in a glass

2. Enjoy!

The information is not intended as medical advice. Please consult a medical professional for individual advice.

Lindsay Dalluge is a registered dietitian representing Hy-Vee as a nutrition expert promoting healthy eating throughout the community.

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