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Posted: 11:12 a.m. Wednesday, March 2, 2011
Nutrition and Health Center Recipes: Fruits and Veggies
Underwritten by:
Neuman & Company, P.A. - Certified Public Accountants | Florida Dairy Farmers
Delicious Fruits and Vegetables
Who said eating your fruits and vegetables has to be painful? Use these delicious fruit and vegetable recipes to spice up your health!
| Oven-Baked Harvest Apples | |
| Makes: 4 servings Prep Time: 10 minutes Cook time: 1 hour 4 large McIntosh or golden delicious apples, cored 3 Tbsp. firmly packed light brown sugar 1/4 tsp. ground cinnamon 2 Tbsp. dried cranberries 1 Tbsp. finely chopped pecans 4 tsp. Promise ® Buttery Spread 2/3 cup water Also terrific with Promise Light Spread. 1.Preheat oven to 350 degrees. Peel top third of apples. In 8-inch baking dish, arrange apples peeled-side up; set aside. 2. In small bowl, combine sugar, cinnamon, cranberries, pecans and cinnamon; evenly spoon into center of apples, then evenly top each with Promise ® Buttery Spread. Pour water around apples. Bake uncovered, basting occasionally, 1 hour or until tender. | Microwave Directions: Peel apples as above. In microwave-safe pie plate, arrange apples. Cover with waxed paper. Microwave at HIGH 2 minutes. Meanwhile, combine sugar mixture as above; evenly spoon into apples, then top each with 1 teaspoon Spread. Cover with waxed paper and microwave an additional 2 minutes or until apples are tender. Let stand 5 minutes. Per serving Calories 200, Calories From Fat 40, Saturated Fat 0.5g, Trans Fat 0g, Total Fat 4.5g, Cholesterol 0mg, Sodium 35mg, Total Carbohydrate 43g, Sugars 34g, Dietary Fiber 6g, Protein 1g, Vitamin A 6%, Vitamin C 16%, Calcium 2%, Iron 4%  This recipe is an Eat Smart recipe. Eat Smart recipes can help reduce your intake of saturated fats, trans fats, sugars, sodium and cholesterol.Recipe courtesy of www.promisehealthyheart.com and reprinted with permission from Unilever. |
| Summertime Grilled Vegetables | ||||
| Serves: 4 Prep: 5 minutes Cook: 10 minutes 3 lbs. your favorite vegetables (red onions, zucchini, asparagus, bell peppers), sliced or cut into chunks 30 sprays I Can't Believe It's Not Butter!® Spray Original 1. Alternately thread vegetables on skewers*. Grill or broil vegetables until tender. Arrange vegetables on serving platter. Spray with I Can't Believe It's Not Butter!® Spray Original. *If using wooden skewers soak at least 30 minutes prior to use. | Calories 90, Calories From Fat 10, Saturated Fat 0g, Trans Fat 0g, Total Fat 1g, Cholesterol 0mg, Sodium 40mg, Total Carbohydrates 17g, Sugars 9g, Dietary Fiber 6g, Protein 5g, Vitamin A 60%, Vitamin C 170%, Calcium 6%, Iron 20% By I Can't Believe It's Not Butter © 2011 Unilever http://www.icantbelieveitsnotbutter.com | |||
| Fruity Chocolate Clusters | ||||
| Makes: 40 clusters Prep: 15 minutes Microwave: 1 minute Chill: 15 minutes 1 1/2 cups dried cranberries 1 1/2 cups toasted slivered almonds 2 cups broken-up pretzel stick pieces 8 ounces bittersweet chocolate, chopped 1. Line a baking sheet with waxed paper; set aside. 2. In a medium-size bowl, stir together cranberries, almonds and pretzel pieces. 3.Place chocolate in a medium-size microwave safe bowl and microwave for 1 minute, stirring halfway through; microwave another 15 seconds if necessary and stir until smooth. | 4. Stir cranberry mixture into chocolate until completely coated. Place1 heaping tablespoonful of chocolate mixture onto prepared baking sheet, shaping into a mound. Repeat with remaining mixture. Chill for 15 minutes before serving. Per cluster 74 calories; 4 g fat (1 g sat.); 1 g protein; 9 g carbohydrate; 1 g fiber; 40 mg sodium; 0 mg cholesterol By Family Circle (c) 2007 Meredith Corporation. First published in Family Circle Magazine. | |||
| Roasted Corn with Zesty Red Pepper Sauce | ||||
| Serves: 8 - 10 Cook: 30 minutes, and 30 minutes to cool 5 - 6 ears Corn, yellow, in husk 1 cup Red pepper, roasted & pureed 1 cup Cottage cheese, low fat 1 tbs Cumin seed, toasted & ground fine 1 tsp Blackening spice 1/4 cup Lime juice, fresh (2 each) 1 tsp Salt 1 tbs Chipotle Tabasco Steps to Cook Corn 1. Wash corn in husk in cold water. 2.Place corn in husk on baking sheet. 3.Roast for 30 minutes at 425 degrees. 4.Cool to room temperature for 30 minutes. 5.Peel off husk and all silk strands. 6.Stand corn on its end and cut off the corn kernels. Watch this how-to for grilling corn. | Steps to Make Red Pepper Sauce 1. Prepare fresh roasted and peeled peppers or use a drained jar of pimientos. 2. Place all ingredients in a blender or food processor. Blend until smooth. 3. Store in the refrigerator until ready to use. Notes: This recipe serves as an excellent dip for artichokes and grilled vegetables, a sauce for grilled chicken and fresh fish or a dressing over a tossed greens salad. For an extra rustic touch, shuck the corn and then caramelize it on the grill before cutting off the kernels. Recipe Courtesy of Seasons 52. Reprinted with permission by Chef Cliff Pleau. | |||
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