University of Nebraska Cooperative Extension in Lancaster County
COOK IT
QUICK

Helping you prepare healthy foods in a hurry
Alice Henneman, MS, Registered Dietitian and Extension Educator
University of Nebraska Cooperative Extension in Lancaster County

The Many Faces of
Spreadable Fruit

Spreadable fruit is to kitchen staples what the little black dress is to a wardrobe. You can pair it with any number of foods for many different "looks." Eaten in moderation, it can provide a quick flavor kick for 50 calories or less to foods.

Spreadable fruits are like a cross between a jam and a syrup. They typically provide between 30 and 50 calories per tablespoon. They're found in the same types of flavors as jams and jellies.

Spreadable fruits are made with fruit and many use fruit juice concentrates, such as white grape juice, as the sweetener. Though the label may say something like "100% fruit," part of this "fruit" will be the fruit juice concentrate. The label typically recommends they be refrigerated after opening.

Look for them in the jams and jellies section of your grocery store.

Here is a list of several uses for spreadable fruits.

  1. Skip the butter or margarine and use spreadable fruit as THE topping for bread, bagels, French toast, waffles and pancakes.

  2. Drizzle them lightly over low-fat or fat-free ice cream as a quick sauce.

  3. Mix a tablespoon into a serving of plain, fat-free yogurt for a flavor boost.

  4. Mix with nonfat cream cheese to create your own unique flavors and kick up the flavor.

  5. Use as a glaze on meat.

  6. Make a hot sauce to pour over meat and other foods. Heat the spreadable fruit in a small pan over low heat, stirring constantly. For example, try a raspberry spreadable fruit over chicken or salmon.

  7. Thin slightly with a little fruit juice, such as orange juice, and use as a fruit salad dressing.

 

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Developed By:

Alice C. Henneman, MS, RD
Extension Educator
University of Nebraska
Cooperative Extension in Lancaster County

Fax: (402) 441-7148
Phone: (402) 441-7180
E-Mail: ahenneman1@unl.edu
Web site: lancaster.unl.edu/food

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For more information about preparing healthy meals, contact your local University of Nebraska Cooperative Extension Office; for the location of the office nearest you, click here. For a listing of Cooperative Extension Offices throughout the United States, click here.

Address: 444 Cherrycreek Road, Lincoln, NE 68528-1507, Phone: 402-441-7180

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