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Summer Colors

By Teri King

 Have you ever heard the saying, “Eat a Rainbow”? Fruits and vegetables come in all colors of the rainbow that is why you should eat a rainbow! When we eat different colors of fruits and vegetables we are getting a variety of vitamins and minerals.

 Fruits and vegetables are an important source of nutrients including, potassium, fiber, folate, vitamin A, and vitamin C. Our bodies need these nutrients to stay healthy, reduce the risk of heart disease and protect us from some types of cancers. Only 11% of Kentuckians are meeting the daily recommended intake of fruit, which is 1 ½ - 2 cups.

 To increase your fruit intake be sure to have fruits available for snacks, they are naturally low in calories. You can easily incorporate fruits into your dinner menu by adding apples, strawberries, raisins or cranberries to a salad. Adding pineapple to a chicken dish takes it to another level! With summer around the corner fresh vegetables are readily available. Keep bell peppers, cucumbers, carrots and celery sliced and ready to grab for a healthy snack!

 Fruits and vegetables are wonderful fuel for our bodies, they give us the energy and help us feel healthy! Enjoy several great recipes at our new website:

 Here is a recipe that incorporates both fruits and vegetables in a refreshing, delicious wrap:

Crunchy Hawaiian Chicken Wrap

¼ cup light mayonnaise

2 T. vinegar

¼ cup sugar

1½ t. garlic powder

1½ t. onion powder

1½ t. chili powder

3½ cups coleslaw mix

½ cup canned crushed pineapple in 100% pineapple juice

1 cup fresh chopped spinach

3 cups diced cooked chicken

6 8-inch whole wheat tortillas

1. In a large mixing bowl, whisk mayonnaise, vinegar, sugar, garlic powder, onion powder and chili powder for the dressing. Mix well.

2. Add coleslaw mix, pineapple, spinach and chicken to the bowl. Mix well. Serve immediately or cover and refrigerate.

3. For each wrap, place 2/3 cup filling on the bottom half of the tortilla and roll in the form of a burrito. Place seam down and cut diagonally. Serve immediately.

Note: Filling may be made up to one day in advance. Assemble wraps when ready to serve.

Servings: 6 servings/1 wrap

Nutrition facts per serving: 300 calories; 7g fat; 12g saturated fat; 0g trans fat; 55mg cholesterol; 490mg sodium; 35g carbohydrate; 1g fiber; 1g sugar; 6g added sugar; 25g protein; 0% Daily Value of vitamin D; 2% Daily Value of calcium; 6% Daily Value of iron; 4% Daily Value of potassium.

Source: United States Department of Agriculture, What's Cooking USDA Mixing Bowl, March 2015.

 Educational programs of the Cooperative Extension Service serve all people regardless of economic or social status and will not discriminate on the basis of race, color, ethnic origin, national origin, creed, religion, political belief, sex, sexual orientation, gender identity, gender expressions, pregnancy, marital status, genetic information, age, veteran status, or physical or mental disability.

 Teri King is the Meade County Extension Expanded Food and Nutrition Education Program Senior Assistant with the University of Kentucky, Cooperative Extension Service in the College of Agriculture, Food and Environment. She can be reached at 270-422-4958 or