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Make the Pomegranate Part of Your Daily Diet

December 13, 2010 By 2 Comments

Fall Festival Fruit Salad
Serves 4. Each serving equals three 5 A Day servings
Source: Produce for Better Health

Ingredients

4 cups of spinach leaves, chopped
1 red apple, cored and thinly sliced
¼ lb grapes
1 cantaloupe, or other melon, seeded, pared and cut into chunks
½ cup pomegranate seeds

Core, rinse, and thoroughly drain lettuce. Using a stainless steel knife, cut lettuce into bite-size chunks. Arrange apple slices, grape clusters, and melon wedges on lettuce. Sprinkle pomegranate seeds over top. Chill. When ready to serve, drizzle citrus dressing over all.

Citrus Dressing

½ cup plain yogurt
¼ cup unsweetened orange juice concentrate, thawed

Combine yogurt and orange juice concentrate. Whip until smooth. Makes about 1 cup.

Nutritional Analysis: Calories 186, Fat 2g, Calories from Fat 8%, Cholesterol 2mg, Fiber 4g, Sodium 55mg.
Herbed Pomegranate Salsa
Serves 4. Each serving equals one 5 A Day serving
Source: Unknown

Ingredients

2 Tbsps fresh mint, chopped
2 Tbsps fresh cilantro, chopped
2 Tbsps Italian flat-leaf parsley, chopped
½ cup small red onion, chopped
1 pomegranate, skin and light-colored membrane removed
6 Tbsps fresh lime juice
2 tsps grated lime zest
1 jalapeno pepper, chopped
1 serrano pepper, chopped
1½ cup large tomato, diced
1 Tbsp olive oil
½ tsp salt
1/8 tsp ground white pepper

In a medium bowl, toss together mint, cilantro, Italian flat-leaf parsley, red onion, pomegranate, lime juice, lime zest, jalapeno pepper, serrano pepper, tomato, and olive oil. Season with salt and white pepper. Cover, and chill in the refrigerator at least 2 hours before serving.

Nutritional Analysis: Calories 77, Protein 1g, Carbohydrates 14g, Fat 2g, Calories from Fat 230%, Cholesterol 0mg, Fiber 1g, Sodium 305mg.

Pomegranate and Banana Salad
Serves 4. Each serving equals two 5 A Day servings
Source: Pomegranate Council

Ingredients 

2 pomegranates, chilled
4 bananas
1 Tbs palm sugar or brown sugar
2 limes (or ¼ cup freshly squeezed lime juice)

Mix together the juice of the lime and the Tbsp of sugar. Adjust sweet and sour to taste. Score and seed both pomegranates, freeing the seeds. Mound the pomegranate seeds in the center of the salad plates and slice the bananas around the perimeter of the seeds. Drizzle with the prepared lime dressing and serve.

Nutritional Analysis: Calories 83, Protein 1g, Fat 0g, Calories from Fat 0%, Cholesterol 0mg, Fiber 2g, Carbohydrates 21g, Sodium 7mg.

Jicama, Green Bean, and Pomegranate Salad
Serves 4. Each serving equals two 5 A Day servings
Source: Pomegranate Council

Ingredients

1 fresh pomegranate
½ cup pomegranate juice
1 ½ lbs pieces of jicama
2 lbs thin French green beans
¼ cup walnuts
1 Tbsp fresh chopped parsley
1 Tbsp extra-virgin olive oil
1 Tbsp fresh lemon juice

Peel and cut jicama into ¼-inch thick slices. Stack 2 or 3 slices on a cutting board and cut into ¼-inch sticks. Place in a bowl and toss with pomegranate juice. Chill, covered for 30 minutes, tossing occasionally.

Have ready a bowl of ice and cold water, trim green beans. In a saucepan of boiling salted water, blanch beans for 3 minutes, or until crisp-tender. Transfer beans with a slotted spoon into ice water to stop cooking. Drain in colander.

To prepare the pomegranate, follow the 6-step process to get the fresh seeds. Chop the walnuts coarsely. Take out the jicama mixture, and add green beans, pomegranate seeds, and walnuts with salt and pepper to taste. Toss and serve.

Nutritional Analysis: Calories 261, Fat 9g, Calories from Fat 28%, Carbohydrates 44g, Fiber 17g, Cholesterol 0mg, Sodium 23mg.

Pomegranate Syrup (Grenadine)
Makes about eight 1/4 cup servings.
Source: “Uncommon Fruits & Vegetables” by Elizabeth Schneider

Ingredients

2 large pomegranates, seeded (about 2 cups seeds)
1½ cups sugar

Combine seeds and sugar in a non-aluminum saucepan; stir to mix, crushing well, until you have a wet mass. Cover and let stand 12 to 24 hours. Bring to a boil over moderate heat, stirring constantly. Lower heat, and simmer 2 minutes. Strain out seeds, pressing down to extract juice. Pour into a hot sterilized jar. Cover with a piece of cloth or a clean towel until cooled. Cap tightly and refrigerate.

Nutritional Analysis: Calories 171, Protein 0g, Fat 0g, Calories from Fat 0%, Cholesterol 0mg, Carbohydrate 44g, Fiber 0g, Sodium 1mg.

Grilled Eggplant with Pomegranate Sauce
Serves 6. Each serving equals one 5 A Day serving
Source: Pomegranate Council

Ingredients

1 large eggplant
2 Tbsp olive oil
3 cloves garlic
½ cup pomegranate syrup
1 tsp salt

Garnish

Minced parsley
½cup pomegranate seeds

Cut eggplant into ¼-inch slices, and place them on paper towels. Sprinkle slices with salt, and weight them down with heavy plates or a board for 30 minutes. Then pat them dry with paper towels.

Lightly brush eggplant slices with olive oil, and place them on grill. Grill them for 3 minutes on each side, or until they are lightly browned on both sides. Remove from grill. Arrange the eggplant by overlapping the slices on a serving dish.

In a mortar, crush garlic cloves with 2 tsps salt to a paste. In a non-metallic bowl, combine the garlic paste and pomegranate syrup. Spread a little of the mixture on each eggplant slice. Sprinkle the slices with minced parley and pomegranate seeds for garnish and chill covered.

Nutritional Analysis: Calories 239, Protein 1g, Fat 2g, Calories from Fat 27%, Cholesterol 0mg, Carbohydrate 55g, Fiber 2g, Sodium 397mg.

Spicy Pomegranate Baked Pears
Serves 4. Each serving equals one 5 A Day serving
Source: Pomegranate Council

Ingredients

4 firm baking pears
1 cup pomegranate syrup
2 Tbsp lemon juice
1 cinnamon stick, 2 inches in length
4 whole cloves

Pre-heat oven to 350 degrees F. Peel pears, halve lengthwise, and core. Arrange pears cut side down in a ceramic baking dish. In a non-metallic bowl, combine pomegranate syrup, lemon juice, cinnamon, and cloves. Pour the mixture over the pears, and place in pre-heated oven. Bake for 45 minutes, basting frequently or until pears are tender.

Nutritional Analysis: Calories 342, Protein 1g, Fat 1g, Calories from Fat 5%, Cholesterol 0mg, Carbohydrate 86g, Fiber 5g, Sodium 2mg.

Filed Under: Pomegranate Recipes Tagged With:

Make Oranges Part of Your Daily Diet

December 13, 2010 By 1 Comment

Orange Sorbet
Makes 8 (½ cup) servings.

Ingredients

1 cup sugar
1 cup water
2 Tbsp. light-colored corn syrup
3 cups fresh orange juice
¼ tsp orange zest

Combine first 3 ingredients in a small saucepan. Bring to a boil over medium-high heat; cook 45 seconds or until sugar dissolves. Remove from heat; cool completely. Stir in orange juice. Pour mixture into the freezer can of an ice-cream freezer, and freeze according to manufacturer’s instructions. Spoon sorbet into a freezer-safe container; cover and freeze 1 hour or until firm. Serve with orange zest on top.

Nutritional analysis per serving: Calories 154, Total Fat 0.1g (sat 0g, mono 0g, poly 0g), Protein 0.6g, Carbohydrates 38.8g, Fiber 0.2g, Cholesterol 0mg, Iron 0.1mg, Sodium 7mg, Calcium 9mg.

Orange-Soy Vinaigrette
Yields 11/3 cups (serving size: 2 Tbsp.)

Ingredients

½ cup orange juice
½ cup pineapple juice
1 Tbsp. minced fresh parsley
2 Tbsp. fresh lime juice
2 Tbsp. low-sodium soy sauce
2 Tbsp. extra-virgin olive oil
1 Tbsp. Teriyaki sauce
2 tsp. sugar
1 tsp. lemon pepper

Combine all ingredients in a jar; cover tightly, and shake vigorously.

Nutritional analysis per serving: Calories 43, Fat 2.7g (sat 0.4g, mono 1.5g, poly 0.7g), Calories from Fat 57%, Protein 0.2g, Carbohydrates 4.3g, Cholesterol 0mg, Fiber 0.1g, Sodium 79mg, Iron 0.1mg, Calcium 5mg.

Confetti Appleslaw
Makes 7 servings.
Source: PBH

Ingredients

2 Tbsp Orange or apple juice concentrate, defrosted
1 Red apple, unpeeled, cored, and diced
4 cups Cabbage, shredded
2 Small red onions, finely shredded
1 Red or green sweet pepper, thinly sliced
3 Tbsp Raisins
1 Tbsp Calorie-reduced mayonnaise
½ cup Plain low-fat yogurt
½ tsp Dry mustard
Paprika to taste
Freshly ground black pepper to taste

In a large bowl, stir together juice concentrate and diced apple. Add cabbage, onion, pepper and raisins. In a small bowl, stir together mayonnaise, yogurt, mustard, paprika, and pepper. Add to vegetable mixture. Cover tightly and refrigerate until ready to serve.

Nutritional analysis per serving: Calories 82, Calories from Fat 9%, Cholesterol 1 mg, Fiber1 g, Sodium 17 mg.

Cous Cous with Chicken, Citrus, & Scallions
Makes 2 servings.
Recipe source: PBH

Ingredients

1 tsp. olive or vegetable oil
½ pound chicken breast, sliced
4 scallions (green onions), diced
1 cup low-sodium chicken broth
½ cup canned mandarin oranges, drained and rinsed
½ grapefruit, peeled and sliced into small pieces, with pith removed
1 5.7 ozs. box cous cous, cooked (follow instructions on box)
1 tbsp. sliced almonds, toasted*

In a large pan on medium-high heat, heat oil and then add chicken slices. Brown them lightly on all sides. Making sure they are cooked throughout, remove them, and set aside. Add scallions to pan and sauté them for 5-10 minutes until tender. Stir in broth and bring to a simmer. Stir in orange segments, grapefruit segments, and chicken, and simmer for 5 minutes until all ingredients are heated throughout. Add cooked cous cous and stir well. Sprinkle with toasted almonds, and serve.

*To toast almonds, spread them in a small pan and bake them at 350° F for 5-6 minutes, stirring once, until they have developed a pale brown color.

Nutritional analysis per serving: Calories 550 Kcal, Fat 7.1g, Calories from Fat 12%, Cholesterol 67mg, Fiber 6.1g, Sodium 123mg.

Sweet & Sour Shrimp With Oranges
Makes 4 servings.
Recipe provided by Sunkist Growers.

Ingredients

1 medium onion, coarsely chopped
1 medium green bell pepper, coarsely chopped
3/4 cup ketchup (no salt added)
1/2 Sunkist lemon, peeled and juiced
1 tbsp. cornstarch
3 tbsps. brown sugar
1/2 cup fresh squeeze orange juice
1/4 tsp. ground ginger or 2 tsps. fresh grated ginger root
3 Sunkist oranges, peeled, cut into bite-size pieces
20 small to medium cook shrimp, with tails and shells removed (about 7 ozs.)
3 cups cooked rice (no salt added)
Chopped cilantro or parsley

In large non-stick skillet, spray with no-stick cooking spray, cook onion and green pepper over medium-high heat until tender but not browned. Add ketchup, lemon peels, and lemon juice. Blend cornstarch and sugar with orange juice and ginger; add to sauce. Cook, stirring until thickened. Add orange pieces and shrimp; heat. Serve over hot-cooked rice. Sprinkle with chopped cilantro. Serve with lemon wedges, if desired.

Nutritional analysis per serving: Calories 365, Fat 1g, Calories from Fat 3%, Carbohydrates 77g, Cholesterol 81mg, Fiber 4g, Sodium 110mg, Protein 14g, Potassium 691mg.

Citrus Tossed Salad and Vinaigrette Dressings
Makes 6 servings.
Recipe provided by the Florida Department of Citrus.

Ingredients

6 torn mixed salad greens
3 oranges or 2 grapefruit, peeled, sectioned, and seeded
1 1/2 cups peeled jicama cut into thin strips
1 medium red onion, sliced and separated into ring 1/3 cup
Citrus Vinaigrette or another flavor vinaigrette

Choose from four fabulous flavors of vinaigrette to add a gourmet touch to this salad. Because orange juice concentrate replaces part of the oil included in a vinaigrette, these vinaigrettes have only 2 g of fat and 34 calories per tbsp. instead of 6 g of fat and calories. In a large salad bowl combine torn mixed greens, orange or grapefruit sections, jicama, and onion ring. Drizzle with the vinaigrette (see below); toss. Serve at once.

Nutritional analysis per serving: Calories 83, Fat 3g, Cholesterol 0mg, Fiber 2g, Sodium 26mg, Carbohydrates 14g, Protein 2g.

Citrus Vinaigrette:
In a screw-top jar combine 3/4 cup frozen orange juice concentrate, thawed; 1/4 cup vinegar; 1/4 cup olive oil; 1/4 cup water; and 1/4 tsp. pepper. Shake well to mix. Cover and chill for up to 1 week. Before using, let stand at room temperature about 15 minutes, then shake well. Makes 1 1/2 cups dressing.

Garlic-Citrus Vinaigrette:
To 1/3 cup Citrus Vinaigrette, add 1 medium clove garlic, crushed.

Ginger-Citrus Vinaigrette:
To 1/3 cup Citrus Vinaigrette, add 1/2 tsp. grated gingerroot.

Herb-Citrus Vinaigrette:
To 1/3 cup Citrus Vinaigrette, add 1 tsp. snipped fresh thyme or basil or 1/4 tsp. dried thyme or basil crushed.

Filed Under: Orange Recipes Tagged With:

Make Grapes Part of Your Daily Diet

December 13, 2010 By Leave a Comment

dd grapes to any meal as a side dish. They’re an original fast food so pack them before you leave home in your lunch or as a snack. Freeze grapes, let thaw for 15 minutes, and enjoy this refreshing treat.

Quick ‘N Fresh Ideas 

No time to make a fancy dessert? Serve clusters of chilled grapes on a platter with several types of cheese. Let guests serve themselves. 

A breakfast that’s guaranteed to wake up slow starters…heap light green honeydew melon halves with luscious red grapes and top with yogurt. A toasted muffin topped with fresh fruit makes this quick meal a nutritious morning starter.

For a delicious one-course summer dinner, add chilled grapes to your favorite pasta, chicken or seafood salad. Serve with crusty bread or roll.

Grape Kabobs
Makes 4 servings.
Prep: 12 min. Cooking: 110 min. Cooling: 25 min.

Ingredients

1 cup purple grapes, seedless
1 cup chopped pineapple
¼ cup apple juice
2 kiwifruits, peeled and cut into ½-inch thick slices
¼ cup nonfat plain yogurt
2 small bananas, cut into ½-inch thick slices
1 Tbsp. orange juice
1 cup small strawberries, melon balls and blackberries

For the dip, in a small saucepan, bring the pineapple and apple juice to a boil. Reduce the heat, cover and simmer for 10 minutes, stirring occasionally. Let stand about 25 minutes or until cool.

Transfer the pineapple mixture to a blender or food processor. Add the yogurt and blend or process until smooth. If desired, cover and chill in the refrigerator before serving. Place the bananas in a small bowl. Drizzle with the orange juice, then gently toss until coated. Cut the kiwi slices into quarters.

For the kabobs, thread the grapes, bananas, kiwi, strawberries, melon balls and blackberries onto 4-inch bamboo skewers. Serve with the dip.

Nutrition facts per serving: Calories 123, Fat 0.8 g (8% of calories), Cholesterol 1 mg, Fiber 3.7 g, Sodium 15 mg

Chicken and Grape Pasta Pockets
Makes 4 servings.
Prep: No cooking

Ingredients

1½ cup Seedless grapes, halved
1 cup Diced cooked chicken
¼ cup Lowfat yogurt
1 Tbsp. Green onion, minced
1 tsp. Dijon-style mustard
Salt and pepper to taste
6–8 oz (16 to 18) jumbo shell macaroni cooked and drained
Lettuce leaves
Bottled low-calorie dressing

Combine grapes, chicken, yogurt, celery, green onion, mustard, salt and pepper; mix well. Stuff mixture into cooked shells. Serve on lettuce leaves with dressing.

Nutrition facts per serving: Calories 344, Fat 5 g (percent of calories from fat: 12%), Cholesterol 31 mg, Fiber 1 g, Sodium 185 mg.

Pistachios, Fruits and Fun
Makes 8 (1 cup) servings.
Prep: No cooking

Ingredients

3 cups (1 basket) Fresh strawberries, hulled, halved
3½ cups Cantaloupe (medium), pared, seeded, and cut up
2½ cups Seedless green grapes
1/3 cup Shelled natural pistachios (raw)
1/3 cup Frozen lemonade concentrate
2 Tbsp. Sugar

Combine fruit and pistachios in bowl. Stir lemonade concentrate with sugar vigorously, pour over fruit; toss gently to coat well. Refrigerate until ready to serve, tossing now and then.

Nutrition analysis per serving: Calories 157, Fat 3 g (percent of calories from fat 20%), Cholesterol 0 mg, Fiber 3 g, Sodium 14 mg. 

Grape and Napa Cabbage Stir-Fry
Makes 4 servings.
Prep: Quick <20 min.

Ingredients

1 cup Onion, sliced vertically
1 Tbsp. Olive oil
4 cup Napa cabbage, cut into 1/2″ slices
2 cup Halved seedless grapes
4 Dried shitake mushrooms, rehydrated and cut into ½” slices
2 Tbsp. Basil (fresh), chopped (2 tsp. dried basil may be substituted)
Salt and pepper to taste
¼ cup Water
1 tsp. Cornstarch

Sauté onion in oil until tender. Add cabbage, grapes, mushrooms, basil, salt and pepper and stir-fry until cabbage is crisp-tender. Combine water and cornstarch; mix well and add to grape mixture. Stir-fry about 1 minute or until sauce thickens.

Nutrition facts per serving: Calories 127, Fat 4 g (percent of calories from fat: 27%), Cholesterol 0 mg, Fiber 2 g, Sodium 49 mg. 

Grape Volcano Smoothie
Makes 1 servings. (1 1/2 cups)
Prep: Quick

Ingredients

1/2 cup seedless green grapes
1/2 cup 1% Milk, (or skim)
1/2 cup Plain, low-fat yogurt
1 Tbsp. Brown sugar
1/8 tsp. Vanilla
2 Ice cubes, cracked

Put all ingredients in a blender. Blend at high speed for 15 seconds.

Nutrition facts per serving: Calories 237, Protein 11 g, Carbohydrates 42 g, Fat: 4 g (percent of calories from fat 14%), Cholesterol 12 mg, Fiber 1 g, Sodium 153 mg.

Filed Under: Grape Nutrition, Grape Recipes Tagged With:

Blueberry Recipes

December 12, 2010 By Leave a Comment

Creamy Smoked Turkey & Blueberry Salad
Serves 8
One 5 A Day serving
Source: Highbush Blueberry Council Ingredients
¼ cup light mayonnaise
½ cup plain low-fat yogurt
¼ cup orange marmalade
2 tsp fresh lemon juice
½ tsp ground black pepper
3 medium peaches (about 1 pound), cut in wedges (about 3 cups)
1 pint blueberries
2 cups cubed smoked turkey (about 8 ounces)

In a bowl, combine mayonnaise, yogurt, marmalade, lemon juice and pepper. Add peach slices, blueberries and turkey; toss until well coated. Serve on lettuce leaves, if desired.

Nutrition information per serving: Calories 138, Fat 4g, Calories from Fat 27%, Cholesterol 19mg, Fiber 2g, Sodium 314mg, Protein 6g.

Marinated Blueberries And Tropical Fruits
Makes 6 1/2 cup servings
Two 5 A Day servings
Source: Highbush Blueberry Council

Ingredients

¼ cup firmly packed light brown sugar
½ cup orange juice
2 cups fresh blueberries
2 cups fresh or canned pineapple chunks
1 mango, peeled, pitted and cubed (about 1½ cups)
1 kiwi, peeled, halved lengthwise and thinly sliced (about ½ cup)

In a microwaveable bowl, combine brown sugar, orange juice and orange liqueur, if desired. Microwave on high 1 minute. Stir until sugar is completely dissolved. Or, in a medium saucepan combine sugar, orange juice and orange liqueur. Cook and stir over very low heat until sugar is dissolved. In a large bowl, combine blueberries, pineapple, mango and kiwi. Stir in sugar-orange juice mixture until blended. Serve alone, as a dessert or over sorbet, sponge cake or frozen yogurt.

Nutrition information per serving: Calories 142, Fat 0g, Calories from Fat 0%, Cholesterol 0mg, Fiber 3g, Sodium 9mg, Protein 1g.

Blueberry Tortilla Pizza
Serves 4
One 5 A Day serving
Source: Highbush Blueberry Council

Ingredients

½ cup ricotta or whipped low fat cream cheese
1 Tbsp confectioners sugar
1 pint fresh blueberries
½ cup sliced strawberries
1 large (10-inch) flour tortilla
1 Tbsp butter, melted
2 tsp cinnamon sugar
¼ cup toasted shredded coconut, divided*

Preheat broiler. In a small bowl, combine ricotta cheese and confectioners sugar; set aside. In another small bowl, combine blueberries and strawberries. Arrange tortilla on a broiler pan; brush with butter and sprinkle with cinnamon sugar. Broil about 6 inches from heat source, until lightly browned, about 3 minutes. Cool slightly. Spread ricotta mixture on the tortilla; top with blueberry mixture and then sprinkle with coconut.
*To toast coconut, place in a skillet over moderate heat until pale gold, stirring constantly.

Nutrition information per serving: Calories 174, Fat 5g, Calories from Fat 30%, Cholesterol 10mg, Fiber 4g, Sodium 103mg, Protein 5g.

Blueberry Crumble
Serves 6
One 5 A Day serving
Source: Highbush Blueberry Council

Ingredients

4 cups fresh or thawed, frozen blueberries
1 to 2 Tbsp sugar
3 packages (1.5 ounces each instant oatmeal with maple and brown sugar)
3 Tbsp butter, softened

Preheat oven to 375º F. In a 9-inch pie plate, toss blueberries with sugar. In a small bowl, combine oatmeal and butter until mixture forms coarse crumbs; sprinkle over blueberries. Bake until mixture bubbles around the edge and topping is light brown, 30 to 35 minutes.

Nutrition information per serving: Calories 210, Fat 7g, Calories from Fat 29%, Cholesterol 15mg, Fiber 5g, Sodium 185mg, Protein 3g.

Blueberry-Onion Sauced Pork Tenderloin
Serves 4
One and one half 5 A Day servings
Source: Highbush Blueberry Council

Ingredients

¾ to 1 pound pork tenderloin
2 Tbsp butter, divided
2 medium onions, sliced
½ tsp salt
¼ tsp ground black pepper
2 Tbsp sugar
¼ cup port wine or sweet sherry
2 Tbsp balsamic vinegar
1 cup fresh or frozen blueberries
1 cup chopped cherry tomatoes

Preheat broiler. Broil pork, turning occasionally, until cooked through, about 20 minutes. Remove to a platter; cover to keep warm.
Meanwhile, in a large skillet over medium-high heat, melt 2 Tbsp of the butter. Add onions, salt and pepper; cook until onions are golden, about 10 minutes. Add sugar; cook until onions are caramelized, 3 minutes longer Add port, balsamic, blueberries and tomatoes; bring to a boil. Remove from heat. Thinly slice pork and serve with sauce.

Nutrition information per serving: Calories 245, Fat 7g, Cholesterol 81mg, Fiber 2g, Sodium 389mg, Protein 24g.

Filed Under: Blueberry Recipes, Fruit Recipes Tagged With:

Make Blueberries Part of Your Daily Diet

December 12, 2010 By Leave a Comment

Make Blueberries Part of Your Daily Diet

Add sliced banana, blueberries, or raisins to cereal, yogurt, or oatmeal.

Use fresh blueberries as a topping for ice cream, pancakes, and waffles.

Add fresh blueberries to fruit salads and compotes or use them as an ingredient in muffins and pancakes.

Combine blueberries with other fresh fruits for pretty salad presentations.

Grab a handful of dried blueberries for a quick and healthy snack.

Add fresh or frozen blueberries to your smoothies for a refreshing treat.

Filed Under: Blueberry Recipes, Fruit Recipes Tagged With:

Banana Recipes

December 12, 2010 By Leave a Comment

Make Bananas Part of Your Daily Diet

  • Eat sliced bananas in cereal, yogurt, or on a peanut butter sandwich.
  • Carry bananas in your lunch or use as a snack.
  • For a cool refreshing treat, cut a banana into chunks and put in the freezer. Take out in a couple of hours and enjoy.

Banana Nut Smoothie
Makes 4 (1 cup) servings.
Recipe source: PBH

Ingredients

2 bananas, ripe
2 cups pineapple juice
2 Tbsp Creamy peanut butter
2 tsp plain yogurt
1 ½ tsp vanilla extract
6 ice cubes
nutmeg

Combine all ingredients, except nutmeg, in blender. Cover and run on high until smooth and well-blended. Sprinkle with nutmeg.

Nutritional analysis per serving: Calories 177, Total Fat 5g, Calories from Fat 23%, Cholesterol 0mg, Fiber 2g, Sodium 41mg.

Banana Berry Jumble
Makes 3 servings.
Recipe source: PBH

Ingredients

2 bananas, halved and cut into ½ inch pieces
¾ cup cranberries, fresh or frozen
¼ cup oats
½ tsp nutmeg

Combine all ingredients in a large, non-stick skillet. Cook on medium-high heat just until cranberries begin to soften, stirring occasionally. Remove from heat; cool slightly. Spoon into bowls and top with whipped topping or frozen yogurt, if desired.

Nutritional analysis per serving: Calories 161, Fat 1g, Calories from Fat 5%, Cholesterol 0mg, Fiber 3g, Sodium 5mg.

Baked Bananas with Orange/Lemon Sauce
Makes 4 servings.
Recipe source: PBH/Carol Withers

Ingredients

4 bananas
¼ cup orange marmalade
2 Tbsp lemon juice
1 Tbsp grated orange peel
1 Tbsp grated lemon peel
2 mint sprigs (for garnish, optional)

Remove ends from bananas. With a knife, slit banana skin on the back of each banana from top to bottom, but leave the skin on the banana (to keep the banana from bursting). Bake bananas in their skins in a 375-degree oven for 20 minutes. Meanwhile, mix marmalade and lemon juice. When done, remove bananas from oven and discard the skin. Center each banana on a dessert plate. Pour 1½ Tbsps sauce over each banana. Mix orange and lemon peels and sprinkle 1½ tsps over each banana. Garnish with mint.

Nutrition information per serving: Calories 163, Fat 1g, Cholesterol 0mg, Fiber 2g, Sodium 7mg.

Pomegranate and Banana Salad
Serves 4. Each serving equals two 5 A Day servings
Source: Pomegranate Council

Ingredients 

2 pomegranates, chilled
4 bananas
1 Tbs palm sugar or brown sugar
2 limes (or ¼ cup freshly squeezed lime juice)

Mix together the juice of the lime and the Tbsp of sugar. Adjust sweet and sour to taste. Score and seed both pomegranates, freeing the seeds. Mound the pomegranate seeds in the center of the salad plates and slice the bananas around the perimeter of the seeds. Drizzle with the prepared lime dressing and serve.

Nutritional Analysis: Calories 83, Protein 1g, Fat 0g, Calories from Fat 0%, Cholesterol 0mg, Fiber 2g, Carbohydrates 21g, Sodium 7mg.

Tropical Pork Kabobs
Makes 4 servings.

Ingredients

1 lb pork loin, boneless, cut into 3/4 inch cubes
1/4 c orange juice
1/4 t cinnamon
2 bananas, sliced
8 skewers, wooden (soak in water before using) or metal
1/3 c orange marmalade
2 T honey
1 can (15 oz) pineapple chunks
1 can (11 oz) mandarin oranges

In a small saucepan, mix together the marmalade, orange juice, honey and cinnamon. Stir over low heat until mixture bubbles gently. Divide pork cubes into 4 equal parts and thread on 4 skewers. Fill remaining 4 kabobs with pineapple, bananas, and mandarin oranges. Place fruit kabobs on large plate and coat with glaze. Spoon remaining glaze over pork kabobs. Grill or broil about 4 inches from heat source, turning and basting with glaze frequently. Cook for 10 minutes or until lightly browned. Serve immediately with fruit kabobs.

Nutrition information per serving: Calories 425, Fat 10g, Calories from Fat 20%, Cholesterol 72mg, Fiber 3g, Sodium 58mg.

Filed Under: Banana Recipes, Fruit Recipes Tagged With:

Apple Recipes

December 12, 2010 By Leave a Comment

Make Apples Part of Your Daily Diet

Keep apples handy as a snack at work, put them in your lunch, eat one on break or chop one up in your salad. For a tasty dessert try baking an apple with a touch of cinnamon. Add chopped apples to your oatmeal. Use applesauce instead of shortening in your baked goods (1 to 1) to reduce fat and calories.

Apple Tuna Sandwich
Makes 3 servings.

Ingredients

1 can tuna in water drained
1 small apple chopped
¼ cup low fat vanilla yogurt
1 tsp. prepared mustard
1 tsp. honey
6 slices whole wheat bread
lettuce leaves

Combine and mix the tuna, apple, yogurt, mustard and honey. Spread ½ cup of the mixture on three bread slices. Top each slice of bread with lettuce and remaining bread. Cut sandwiches in half or as desired. Nutritional analysis per serving: Calories 302, Fat 5g, Carbohydrates 45g, Protein 21g.

Sliced Honey Apples
Makes 4 servings.

Ingredients

¾ cup honey
½ cup vinegar
2 cups apples
1 Tbsp. cinnamon
¼ cup water

In a saucepan heat the honey, vinegar, cinnamon and water. While heating the honey mixture, peel, core, and slice the apples. When honey mixture begins to boil, begin dropping the apple slices into mixture a few at a time. When apple slices look transparent take them out. Serve chilled or warm with dessert. Nutritional analysis per serving: Calories 933, Fat 1g, Carbohydrates 255g, Protein 1g.

Apple Butter
Yields 5 pints.

Ingredients

4 lbs. Granny Smith apples, peeled, cored and quartered
1 cup water
1 cup apple cider
Brown sugar as needed
2 tsp. cinnamon
1 tsp. ground cloves
½ tsp. allspice
Grated rind and juice of 2 lemons

1. Cook the apples in the liquid until soft. Pass through a food mill. Add ½ cup brown sugar for each cup of puree. Add the spices, rind and lemon juice and cook over very low heat until thick and dark brown. This may take 3 to 4 hours. 
2. If not to be used within a week or two, pour into hot sterilized jars and seal tightly. Nutrition information per serving (1 pint): Carbohydrates 67g, Fat 2g, Calories 260, Protein 1g.

 French Style Chicken with Apples
Makes 6 servings.
Prep Time: 20 minutes.

Ingredients

6 Boneless, skinless chicken breasts
1 Onion, sliced
1 can (10 oz.) Condensed chicken broth
3 T Apple brandy, cider, or apple juice
3 Empire apples, cored and sliced
6-8 Artichoke hearts, cut in half
Pinch of ground cinnamon, nutmeg, salt, and pepper
Minced fresh dill and parsley

Spray a large, non-stick skillet with cooking spray. Brown chicken breasts on both sides. Remove chicken from skillet and set aside. Stir in sliced onion, apples, artichokes, broth, juice and spices. Cook 3 minutes. Spread chicken breasts in skillet; arrange apples, onion, and artichokes on top. Simmer covered, about 10 minutes or until chicken is tender and heated through. Sprinkle with salt and pepper. Garnish with fresh parsley or dill and apple slices before serving. Nutrition information per serving: Calories 241, Fat 5g, Calories from Fat 18%, Cholesterol 66mg, Fiber 3g, Sodium 252mg.
Recipe Source: PBH/Western New York Apple Growers Assoc.

Apple Yogurt Trifle
Makes 4 servings.

Ingredients

1 Granny Smith apple, cored and finely chopped
2 8-oz. containers low fat cherry yogurt
10 Tbsp. Grape-Nuts cereal

Green apple and cherry yogurt create ribbons of lovely color in this wholesome snack.
1. Evenly divide half of the chopped apple pieces among four parfait dishes or tall glasses. 
2. Divide yogurt from one 8-oz. container among dishes. 
3. Add 2 Tbsp. Grape-Nuts to each trifle, then top with layers of remaining yogurt, chopped apple and a sprinkle of Grape-Nuts on top. 
4. Refrigerate at least 15-20 minutes before serving to allow cereal to soften slightly.

Nutrition information per serving: Calories 210, Fat 1g, Sodium 186mg, Carbohydrates 44g, Cholesterol 5mg, Protein 7g.

Apple/Carrot Salad
Makes 6 (2/3 cup) servings.

Ingredients

1 cup carrot, shredded
3 (medium), unpared and diced apples
1 Tbsp. lemon juice
½ cup raisins
⅓ cup cholesterol free, reduced fat mayonnaise

Combine all ingredients. Chill thoroughly. Serve on salad greens.

Nutrition information per serving: Calories 126, Fat 4g, Cholesterol 3mg, Fiber 2g, Sodium 89 mg.

Apple Meringues
Makes 4 servings.

Ingredients

2 Jonagold or Golden Delicious apples,
peeled, halved, and cored
2 cups apple juice or water
½ cup orange marmalade
2 large egg whites
2 Tbsp. sugar
2 Tbsp. chopped, toasted almonds

1. In small saucepot, poach apples in apple juice 8 to 10 minutes or until barely tender; drain. Spoon 2 Tbsp. marmalade into center of each half.
2. Heat oven to 350 degrees F. In medium bowl with electric mixer, beat egg whites until soft peaks form when beaters are lifted. Gradually beat in sugar; beat until stiff peaks form. Fold in almonds. Cover tops of apple halves to edges with egg white mixture; place on baking sheet. Bake 7 to 10 minutes or until tops are lightly browned. Nutrition information per serving: Calories 264, Fat 3g, Carbohydrate 60g, Protein 3g, Fiber 2g, Sodium, 35mg, Cholesterol 0.

Spicy Apple-Filled Squash
Makes 4 servings.

Ingredients

1 acorn squash (about 1 lb.)
1 Golden Delicious apple, peeled, cored, and sliced
2 tsp. melted butter or margarine
2 tsp. brown sugar
1/8 tsp. cinnamon
1/8 tsp. nutmeg
Dash ground cloves

1. Heat oven to 350 degrees F. Grease a 1-quart baking dish. Halve squash and remove seeds; cut into quarters. Place quarters, skin side up, in dish and cover; bake 30 minutes. Meanwhile, in medium bowl, combine apple, butter, brown sugar, cinnamon, nutmeg, and cloves.
2. Turn cut sides of acorn squash up; top with apple mixture. Cover and bake 30 minutes longer or until apples are tender.
Variations:
Quick microwave version
Halve and seed squash; cut into quarters. Arrange quarters, cut side up, in microwave-safe baking dish. Microwave on high (100 percent) 6 to 7 minutes, rotating squash halfway through cooking time. Top squash with apple mixture, cover with vented plastic wrap and microwave on high 4 to 5 minutes or until apples are tender. Nutrition information serving: Calories 88, Fat 3g, Carbohydrate 17g, Protein 1g, Fiber 3g, Sodium 24mg, Cholesterol, 0g.

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