Dole Superkids
Raisins
Fun & Easy Ways to Eat

I'm super happy to say that raisins have a sweet nutrition story. Let me fill you in on it so you can tell the story to all your friends. Like other dried fruit, raisins are a source of nutrients; they supply iron, potassium and B vitamins along with fiber.


Just one handful of raisins, or 1/4 cup, equals one serving of your 5 a day! And, one serving of raisins has 9% of the fiber we need every day for good health. Plus, there's only 130 calories and no fat! Now that's sweet to know! Did you know you can hear part of the fiber song and print out the lyrics?

There are many ways to enjoy raisins. The next time you and your family are at the grocery store, look for raisins in the produce or baking section. For a moister, plumper raisin, select ones that have been "spa treated" to take home and try. Send me e-mail and tell me what you liked most about raisins and how you made them part of your 5 a day.


Remember, just one handful or 1/4 cup of raisins count as one serving of your 5 a day! What could be easier or more fun than eating a handful of sweet and chewy raisins for a delicious snack? You can eat raisins anytime, anywhere!

Breakfast Use raisins in pancakes, quick breads, muffins, cookies or hot cereal. Add raisins to a bowl of mixed fruit.
Lunch Add raisins to rice pilaf and couscous dishes; add to chicken, carrot, or rice salad, coleslaw, or chutney; toss raisins with cooked cabbage; add raisins and cinnamon to yogurt or cottage cheese.
Snack Make a handy trail mix by combining raisins with other dried fruit, puffed or shredded wheat cereal, and popcorn.
Dinner Add raisins to rice or stuffings for poultry; mix with steamed vegetables; mix raisins into green salad.
Dessert Mix raisins into hot applesauce with cinnamon; add raisins to rice pudding; top low-fat yogurt or ice cream with a scoop of raisins.