Mixing An Energizing Fruit Salad

Diana Helfand
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Wednesday - August 02, 2006
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Ballet Hawaii presents the full-length Sleeping Beauty Aug. 26-27 at the Blaisdell Concert Hall.

Pamela Taylor-Tongg is in charge of the production of this Tchaikovsky classic, which culminates the annual Summer Intensive Training Session.

Here’s to Pam and all the hardworking dancers with the dedication of an energy-packed summer recipe.

Yogurt is a fermented dairy product produced by adding lactic bacteria to milk. It is thought to have originated in Bulgaria where it is eaten on a regular basis and an unusually high number of people live to be over 100 years old. Yogurt is a traditional food in many parts of the world.

Yogurt is made with milk by adding fermenting agents that transform part of the main sugar in milk (lactose), into lactic acid. The milk coagulates once a sufficient amount of lactic acid has been produced. Once the yogurt has fermented for the needed amount of time, it is chilled to stop the bacteria from fermenting it any further. Commercially prepared yogurt is firmer and less likely to secrete whey.

Yogurt is an excellent source of protein, calcium, phosphorus, potassium and vitamins A and B. The nutritional value of commercially prepared yogurt varies greatly in terms of fat, carbohydrate and calorie content.

Yogurt is credited with various medicinal properties. It is said to promote longevity when consumed on a regular basis (still unproven scientifically), and benefit the digestive system. It may also be a cancer preventative and may alleviate insomnia when consumed just before bedtime. Yogurt is more digestible than milk, as it dissolves in the stomach faster, and contains bacteria that make lactose easier to digest.


* 2 Granny Smith apples, washed well, cored, and diced
* 2 medium bananas, sliced
* 1 can mandarin oranges, drained
* 1 cup seedless green or red grapes
* 1 cup fresh strawberries, sliced
* 1/2 cup golden raisins
* 1 cup mini marshmallows
* 1/4 cup chopped almonds
* 2 cups low-fat strawberry yogurt,

(mix if fruit on bottom), mixed with a pinch of ground nutmeg and 1/2 teaspoon cinnamon In a large bowl, mix the apples, banana slices, mandarin oranges, grapes, strawberries and raisins. Add mini marshmallows until combined with fruit mixture. Gently mix in yogurt mixture until fruit is covered with yogurt, and chill for about 1 hour. Before serving, sprinkle with chopped almonds. Makes eight servings.

Approximate Nutrition Information Per Serving:

Calories: 240 Total Fat: 2g Cholesterol: 4 milligrams Sodium: 30 milligrams

(Diana Helfand, author of “Hawaii Light and Healthy” and “The Best of Heart-y Cooking,” has taught nutrition in the Kapiolani Community College culinary arts program.)

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