Recipe: Grilled Fruit with Strawberry Dip - Article: Finish the Meal with a Fruit Kebab

FINISH THE MEAL WITH A FRUIT KEBAB
Source: the American Institute for Cancer Research

Fruit is a natural summer dessert - colorful, easy and sweet.

You can make it even sweeter by throwing it on the grill. In grilling, fruit's natural sugar caramelizes on the surface while the inner flesh softens and releases sweet juice.

Any fruit that is firm yet ripe can be grilled, including apples, bananas, oranges, apricots, peaches, pineapple and plums. Grill them at the lower heat along the perimeter of the barbecue. Fruits can be grilled alone or in combination with each other. For heightened flavor, brush them with a mixture of canola oil and spices, like cinnamon or cardamon, before grilling.

Once cut and exposed to the air, fruits lose nutrients and turn brown, so prepare them just before adding them to the grill. To ease turning and allow for even cooking, thread chunks of peeled and seeded fruit on metal or bamboo skewers. (Bamboo skewers should be soaked in water for 30 minutes to prevent them from catching fire on the grill.)

There has been renewed focus on the need to increase consumption of fruits and vegetables in everyday eating, as well as whole grains and beans. The scientific evidence linking these foods to a host of health benefits and lowered risk of serious diseases is now overwhelming.

AICR recommends filling at least two-thirds of your plate with a variety of plant-based foods and leaving the remaining one-third of the plate - or less - for animal protein.

This advice coincides with the new USDA Dietary Guidelines for Americans 2005, which emphasize the need to increase consumption of fruits and vegetables. Fruits and vegetables contain a rich array of phytochemicals - substances found only in plant foods - that help protect against serious chronic health problems in addition to cancer, such as diabetes, heart disease and stroke.

Fruit kebabs are a pleasant and healthful way to end an evening meal outdoors. Put out a bowl of cut-up fruit so everyone can thread their own skewers, alternating fruits for color and variety. You might even want to make extras for leftovers - they make great next-day treats.

This grilled fruit is brushed with a balsamic vinegar-sugar mixture that heightens the rich flavor brought out by high heat.

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GRILLED FRUIT WITH STRAWBERRY DIP

8 oz. part-skim ricotta cheese
2 Tbsp. plain non-fat yogurt
1/4 tsp. dried, ground ginger
8 strawberries, halved
4 peaches, halved or quartered
8 chunks pineapple
4 plums, nectarines, or papayas, halved
1/4 cup balsamic vinegar
2 tsp. granulated sugar

In a blender, pur e cheese, strawberries, yogurt and ginger together until smooth. Refrigerate the dip for 2 hours before grilling fruit.

When ready to grill fruit, thread pieces of prepared fruit onto 8 skewers. Mix together vinegar and sugar. Grill fruit until lightly browned, turning frequently and brushing with vinegar mixture during grilling.

Serve grilled fruit with sauce on side.

Makes 8 servings
Per serving: 102 calories, 2 g. total fat (1 g. saturated fat), 18 g. carbohydrate, 4 g. protein, 2 g. dietary fiber, 40 mg. sodium.