Fareway Dietitian: Pineapple - KWWL - Eastern Iowa Breaking News, Weather, Closings

Fareway Dietitian: Pineapple


Pineapples are easier to cut when they're slightly cold. Refrigerate for about 30 minutes before starting.

• Cut 1" off the top and bottom of the pineapple

• Stand the pineapple upright and cut off the skin

• To slice into rings, tip the pineapple back on its side and slice into 1" pieces

• Remove the hard core with a smaller knife


• Cut the flesh away from the core and cut into 1" cubes

• Enjoy!

Healthy Bites

Excellent source of vitamin C

Good source of fiber


Fat free

Saturated fat free

Cholesterol free

Very low sodium

80 calories in 1 cup pineapple chunks


Pizza with Pineapple and Ham

Makes 8 servings

Total time: 30 minutes


1 (12-inch) pizza crust

¾ cup marinara sauce

1 ½ cup mozzarella cheese

2 Tbsp. grated Parmesan cheese

1 cup chopped pineapple

½ cup chopped, cooked, ham


LAYER marinara sauce, cheese, pineapple and ham evenly over pizza crusts. BAKE according to crust package directions. LET stand 3-5 minutes before slicing.

Approx. nutrition information per slice: 300 calories; 12.7 g fat; 5.7 g saturated fat; 36.8 mg cholesterol; 744 mg sodium; 29.6 g carbohydrate; 2.3 g fiber; 16.7 g protein


Sautéed Pineapple with Honey and Pine Nuts

Makes 1 serving

Total time: 10 minutes


1 cup cubed pineapple

1 tsp. butter

1 Tbsp. honey

1 tsp. pine nuts, toasted

1 tsp. rum, optional

2 Tbsp. plain Greek yogurt


If using canned pineapple, drain juice using a strainer. LAY pineapple cubes on a paper towel and PAT dry. ADD butter to a medium saucepan and SAUTE over medium heat. BROWN butter, then ADD pineapple cubes. ADD honey and TOSS to coat. COOK until pineapple is golden brown, about 5 to 7 minutes. TURN off heat and ADD pine nuts.

In a small bowl mix together rum and Greek yogurt. PLACE pineapple in a serving dish and top with yogurt. SERVE immediately.

Approx. nutrition information per serving: 246 calories; 7.7 g fat; 2.7 g saturated fat; 10 mg cholesterol; 46.4 mg cholesterol; 40.7 g carbohydrate; 2.5 g fiber; 4 g protein

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