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You know the old saying, "An Apple a Day, Keeps the Doctor
Away"! Well, apples are a very nutritious and a tasty way to
chase away your hunger. They are an excellent source of fiber, ranking
just behind prunes, with four grams per serving. The National Cancer
Institute suggests that diets high in fiber may reduce the risk
of developing certain types of cancers. So stock up and enjoy!!
FRESH ORANGE COMPOTE WITH GRANOLA 2 oranges, peeled, separated into segments, halved 1 apple, diced 1/2 cup seedless red or green grapes, halved 1 banana, peeled, thinly sliced 2 Tbsp. fresh squeezed orange juice 1/2 cup fat-free or low-fat granola cereal In a medium bowl toss together orange half segments, apple, grapes, banana and orange juice. Sprinkle granola over mixture; toss lightly. Serve immediately as dessert, for breakfast topped with low-fat yogurt, or drained over lettuce as a salad. Makes 6 servings. Nutritional Analysis Per Serving: Calories, 102, Cholesterol, 0 mg; Fat, 1 g; Fiber, 2 g; Sodium, 1 mg; percent calories from fat, 8%.
GOLDEN APPLE OATMEAL 1/2 cup (about 1/2 medium) diced sweet apples 1/3 cup each apple juice and water 1/8 tsp. salt (optional) Dash each ground cinnamon and nutmeg 1/3 cup quick-cooking rolled oats, uncooked Combine apples, juice, water and seasonings; bring to boll. Stir in rolled oats; cook 1 minute. Cover and let stand several minutes before serving. Makes a 1 cup serving. Nutritional Analysis Per Serving: Calories, 180; Fiber, 4 g; Cholesterol, 0; Sodium, 25 mg. Percent calories from: Protein, 10%; Carbohydrate, 80%; Fat, 10%.
SWISS MUESLI 1-1/2 cups rolled oats 1-1/2 cups water 2 cups shredded unpeeled apples 1-1/2 cups (about 9 ounces) pitted prunes, whole or halved 2 Tbsp. honey 2 Tbsp. lemon juice 1/2 tsp. cinnamon fresh fruits (sliced banana, apple, pineapple; orange segments) chopped almonds or pecans Combine oats, water, shredded apples, prunes, honey, lemon juice and cinnamon. Cover and refrigerate overnight. In the morning, spoon some of the muesli into a cereal bowl. Top with your choice of fresh fruits and nuts. Serve with a dollop of plain yogurt or milk, if desired. Muesli can be stored in covered container in refrigerator for several days. Makes 6 servings. Nutritional Analysis Per Serving: Calories, 218; Fat, 2 g; Cholesterol, 0 mg; Fiber, 4 g; Sodium, 5 mg. Percent calories from fat, 7%.
BREAKFAST APPLE-CITRUS COMPOTE 2 cups peeled and sliced tart apples (about 2 medium) 1-1/2 cups (about 9 ounces) pitted prunes 1-1/2 cups orange juice 2 Tbsp. honey 1 Tbsp. lemon juice 1/2 tsp. cinnamon 2 navel oranges, peeled and cut into segments 2 pink grapefruit peeled and cut into segments mint sprigs for garnish In 2 to 3 quart saucepan combine apples, prunes and orange juice; bring to boil, reduce heat and simmer until apples are tender but not soft, about 10 minutes. Remove from heat; stir in honey, Juice and cinnamon. Cool, cover and chill. Stir in oranges and grapefruit. To serve, spoon fruits with their liquid into serving dishes; garnish with mint sprigs. Makes 4 servings. Nutritional Analysis Per Serving: Calories, 329; Fat, 1 g; Cholesterol, 0 mg; Fiber, 9 g; Sodium, 5 mg. Percent calories from fat, 2%.
EASY BREAKFAST PARFAIT 1-1/2 cups unsweetened applesauce 1 cup (about 6 ounces) pitted prunes 1-1/2 cups natural wheat and barley cereal 1 pint plain nonfat yogurt 4 pitted prunes, for garnish Combine applesauce and 1 cup of prunes. For each serving, In a 9 to 10 ounce stemmed goblet, layer 1/4 cup cereal, 1/4 cup yogurt, 1/2 cup applesauce-prune mixture and another 1/4 cup yogurt. Top with 2 Tbsp. cereal and garnish with a prune. Serve immediately, or refrigerate up to 4 hours before serving. Makes 4 servings. Nutritional Analysis Per Serving: Calories, 377; Fat, 1 g; Cholesterol, 2 mg; Fiber, 9 g; Sodium, 345 mg. Percent calories from fat, 2%.
SNACKS BROWN BAG FRUIT MIX 1/2 cup apple, unpared, diced 1/2 cup banana, sliced 1/2 cup grapefruit sections, cut up 2 Tbsp. grapefruit or pineapple juice 1/3 cup grapes, halved 1/3 cup pineapple tidbits, juice-packed, drained Mix apple, banana, and grapefruit sections with juice to prevent darkening of apple and banana. Add grapes and pineapple and chill. (Fresh fruits in season may be substituted, as desired.) Makes 2 servings, 1 cup each. Nutritional Analysis Per Serving. Calories, 110, Cholesterol, 0, Sodium, 1 mg; Fat, 1 g; (8% of calories from fat).
HI-FIBER FRUIT SAMPLER 12 pitted prunes (about 1/2 cup) 2 bananas, sliced 2 small apples, cored and sliced 2 slices fresh pineapple, quartered 1 orange, sliced 8 strawberries mint sprigs Arrange fruits on 4 individual plates, dividing equally. Garnish each plate with mint sprig. Makes 4 servings. Nutritional Analysis Per Serving: Calories, 189, Fat, 1 g; Cholesterol, 0 mg, Fiber, 5 g; Sodium, 2 mg. Percent calories from fat, 4%.
SNACKIN' YOGURT 6 to 8 ounces unflavored nonfat yogurt 2 dried figs, sliced 1/4 red apple, cored, diced 1/2 small banana, sliced 2 Tbsp. granola 1 Tbsp. toasted pecans, chopped 2 Tbsp. maple syrup Freeze yogurt about one hour. Remove lid and invert over small bowl. Puncture bottom of container and shake to loosen contents. Remove carton or spoon yogurt into bowl. Top with dried figs, apple, banana, granola and pecans. Pour on maple syrup. Makes 1 serving. Nutritional Analysis Per Serving. Calories, 494; Fat, 9 g; Cholesterol, 4 mg; Fiber, 6 g; Sodium, 178 mg. Percent calories from Fat, 16%.
APPLE HONEY SHAKE 1 quart chilled apple cider or juice 2 cups chilled orange juice 1/4 cup honey 2 tsp. grated orange rind Combine all ingredients and shake to blend. Pour over ice in tall glasses. Garnish with mint sprig, apple slice or long peel of orange. Makes 6 servings. Nutritional Analysis Per Serving: Calories, 158, Fat, 0 g; Cholesterol, 0 mg; Fiber, 0 g; Sodium, 6 mg. Percent calories from fat 1 %.
SALADS APPLE CABBAGE SALAD (MICROWAVE) 1/2 tsp. celery seed 1/4 tsp. salt 1/8 tsp. dry mustard 3/4 cup water 2 Tbsp. plain yogurt 6 cups shredded cabbage 2 apples, cored and chopped Combine sugar, cornstarch, celery seed, salt and dry mustard in 2-cup microwave safe cup or bowl. Gradually stir in water and vinegar until smooth. Microwave on high, uncovered, for 3 to 3-1/2 minutes or until mixture boils and thickens slightly, stirring once. Refrigerate until chilled, about 3 hours. Mix in salad dressing and yogurt. Combine cabbage and apples in serving bowl and pour on dressing. Combine cabbage and apples in serving bowl and pour on dressing. Toss lightly to coat. Serve immediately or refrigerate. Makes 4 servings. Nutritional analysis per serving: Calories, 156; fat, 4 g; cholesterol, 3 mg; fiber, 4 g; sodium, 201 mg. Percent calories from fat, 23%.
APPLE PASTA SALAD 1/2 tsp. salt, optional 1/4 tsp. garlic powder 1/4 tsp. dry mustard 1 tsp. finely chopped crystallized ginger 1 Tbsp. honey 1 cup sliced celery 1/4 cup sliced green onions 1/4 cup raisins 3 cups diced, unpeeled apples Thoroughly combined yogurt, pineapple, salt, spices, ginger and honey; refrigerate. Cook pasta according to package directions, omitting salt. Rinse with cold water and drain thoroughly. Cool completely. In large bowl, combine all ingredients including yogurt dressing. Chill thoroughly before serving. Makes 8 (1 cup) servings. Nutritional Analysis Per Serving. Calories, 215; Fat, 1 g; Cholesterol, 1 mg; Fiber, 3 g; Sodium, 175 mg. Percent calories from fat, 4%.
APPLE RASPBERRY SALAD 1 package (10 ounce) frozen raspberries or 1 cup fresh raspberries 1-1/2 cups chopped, unpeeled apples 1/2 cup sliced celery
In 2 quart mixing bowl, dissolve gelatin in boiling water. Add frozen raspberries and stir gently until raspberries are thawed. Stir in apples, applesauce, pecans and celery. Pour into serving dish or mold. Refrigerate about 2 hours or until mixture is set. Serve as salad or as an accompaniment to beef, pork or chicken. Makes 8 (1/2 cup) servings. Nutritional Analysis Per Serving: Calories, 99; Fat, 3 g; Cholesterol, 0 mg; Fiber, 2 g; Sodium, 13 mg. Percent calories from fat, 29%.
APPLE-GRAPE SALAD 1 envelope unflavored gelatin (1 Tbsp.) 1/4 cup water 1 1/2 cups apple juice 1 cup apple, unpared, diced 1/2 cup red grapes, halved seeded 1/4 cup chopped celery Soften gelatin in water for 5 minutes. Heat gelatin over low heat, stirring constantly, until dissolved. Add apple juice. Chill until mixture begins to thicken. Stir in fruit and celery. Pour into 3-cup mold. Chill until set. Makes 4 servings. Nutritional Analysis Per Serving: Calories, 80; Cholesterol, 0; Sodium; 10 mg; Fat, Trace.
BROWN BAG APPLE SALAD 1/2 cup orange or grapefruit juice 1 Tbsp.honey 1 tsp. lemon or lime juice 1 apple (Sweet or Tart) 1 cup seedless grapes 1 cup orange or grapefruit sections 1/4 cup chopped walnuts In medium-size bowl, stir together orange juice, honey and lemon juice. Add apples, grapes, orange sections and walnuts; toss to coat with juice mixture. Refrigerator pack into individual containers for lunches and snacks. Makes 4 servings. Nutritional Analysis Per Serving: Calories, 152; Fat, 5 g; Cholesterol, 0 mg; Fiber, 3 g; Sodium, 2 mg. Percent calories from Fat, 30%.
CARROT-APPLE SALAD 1 cup shredded carrot 3 medium sweet tart apples, unpared and diced 1 Tbsp. lemon juice 1/2 cup raisins 1/3 cup cholesterol free, reduced calorie mayonnaise Salad greens Combine all ingredients except salad greens. Chill thoroughly. Serve on salad greens. Makes 6 (2/3 cup) servings. Nutritional Analysis Per Serving: Calories, 126, Fat, 4 g; Cholesterol, 3 mg; Fiber, 2 g; Sodium, 89 mg. Percent calories from fat, 30%.
FRESH FRUIT COMPOTE 1 cup dark raisins 1/2 cup orange juice 2 slices fresh ginger, about 1/2 inch thick 1/4 tsp. ground allspice 1/2 cup chopped walnuts, toasted In a 2-quart microwavable casserole, combine the apples, pears, raisins, orange juice, sugar, lemon juice, ginger, and allspice. Cover tightly with a lid or vented plastic wrap. Microwave on high for 9 to 14 minutes, or until the fruits have softened, stirring after 5 minutes. Stir in the nuts. Re-cover and let stand for 15 minutes. Remove the ginger slices. Serve warm. Makes 4 servings. Nutritional Analysis Per Serving. Calories, 376; Fat, 10 g; Cholesterol, 0.0 mg; Fiber, 7 g; Sodium, 16 mg. Percent calories from Fat, 25%.
GLORIOUS FRESH FRUIT SALAD served with HONEY-CREAM DRESSING 1 cup cantaloupe, cut up HONEY-CREAM DRESSING 1/4 cup low fat sour cream or sour cream substitute 1 cup low fat small-curd cottage cheese, creamed 1 cup low fat vanilla yogurt 2 Tbsp. honey 2 tsp. lime juice To make dressing, combine sour cream, cottage cheese and yogurt. Mix well. Blend in honey and lime juice. To make salad, combine first five fruits with a little of the dressing; garnish with slices of kiwifruit. Serve remaining dressing separately. Makes 6 servings. Nutritional Analysis Per Serving: Calories, 230; Fat, 2 g; Cholesterol, 7 mg; Fiber, 3 g; Sodium, 192 mg. Percent calories from fat, 8%.
GOLDEN FRUIT SALAD 1 sweet apple, cored and sliced 1/2 cup red grapes, halved and seeded, if necessary 1 sweet tart apple, cored and sliced 1 banana, peeled and sliced Orange Yogurt Dressing Lettuce Combine all fruits; mix well. Serve on lettuce lined salad plates with Orange Yogurt Dressing. Makes 3 servings. Orange Yogurt Dressing: Combine 6 1/2 cups plain low fat yogurt, 2-3 tablespoons orange juice and dash nutmeg; mix well. Nutritional Analysis Per Serving: Calories, 138; Fiber, 4 g; Cholesterol, 2 mg; Sodium, 28 mg. Percent calories from: Protein, 8%; Carbohydrate, 84%; Fat, 8%.
HARVEST FRUIT COMPOTE 1 package (8 ounces) dried mixed fruit 2 medium apples, cored and cut into 1/2 inch pieces 1 cup unsweetened apple juice 1 tsp. almond extract 1/4 cup water 1 tsp. ground cinnamon 2 Tbsp. flaked coconut, toasted (see Note) Sort out the prunes from the dried fruit and remove the pits; cut the larger fruits in half. In a 2-quart microwavable casserole, combine the dried fruit, including the prunes, apple juice, almond extract, and cinnamon. Cover tightly with a lid or vented plastic wrap. Microwave on high for 5 minutes, or until heated through. Stir in the apples and water. Re-cover and microwave on high for 5 minutes. Let stand, covered, for 5 minutes. Divide the fruit mixture evenly into four small dishes. Garnish with toasted coconut. Makes 4 servings. Note: To toast coconut, place 2 Tbsp. flaked coconut in a 1-cup glass measure. Microwave on high for 1 to 2 minutes, or until light brown, stirring every 30 seconds. Nutritional Analysis Per Serving: Calories, 227; Fat, 2 g; Cholesterol, 0.0 mg; Fiber, 7 g; Sodium, 13 mg. Percent calories from Fat, 9%.
SHERRY AMBROSIA 2 medium red apples 2 Tbsp. dry sherry 1 tsp. fresh lemon juice 2 Tbsp. shredded coconut 3 maraschino cherries, drained Cut orange sections into halves, grapefruit sections into quarters, and cored (but not pared) apples into small bite-sized cubes. Mix these fruits with sherry, lemon juice, and sugar substitute. Cover and chill for 1 hour or longer. Just before serving, add banana; mix well. Spoon into 6 individual dessert dishes. With scissors, cut coconut into small pieces; scatter on top of fruit. Slice maraschino cherries; place a few slices on top of coconut. Nutritional analysis per serving. Calories, 82; Fat, 1 g; cholesterol, 0 mg; fiber, 2 g; sodium, 6 mg. Percent calories from fat, 11 %.
SUMMER APPLE COMPOTE 2 (about 1/4 pound) sweet apples 2 cups watermelon cubes 1 cup seedless grapes 1 orange, peeled and sliced 1 banana, peeled and sliced 2 cups chilled ginger ale 2 Tbsp. lime juice Core apples and cut into bite-size pieces. Toss with watermelon, grapes, orange and banana. Combine ginger ale and lime juice. Pour over fruits. Serve immediately. Makes 6 servings. Nutritional Analysis Per Serving: Calories, 110; Fat, 1 g; Cholesterol, 0 mg; Fiber, 2 g; Sodium, 12 mg. Percent calories from fat, 5%.
YOGURT DRESSING 1/2 cup plain nonfat yogurt 3 Tbsp. reduced calorie mayonnaise 3 Tbsp. cider vinegar 1 Tbsp. sugar 1/8 tsp. ground black pepper Combine ingredients for yogurt dressing. In a large bowl combine celery with pasta, turkey, apple, scallions and walnuts. Add Yogurt dressing; toss to coat thoroughly. *To toast walnuts: Place in a small dry skillet over low heat until golden, about 5 minutes, stirring occasionally. Makes 4 servings. Nutritional analysis per serving: Calories, 411; Fat, 14 g; Cholesterol, 69 mg; Fiber, 3 g; sodium, 204 mg. Percent calories from fat, 30%.Nutritional analysis per serving: Calories, 411; Fat, 14 g; Cholesterol, 69 mg; Fiber, 3 g; sodium, 204 mg. Percent calories from fat, 30%.
SIDEDISHES SWEET POTATOES AND APPLES 3/4 cup orange juice 3/4 tsp. grated fresh ginger 1/4 tsp. nutmeg In a medium saucepan, cook unpeeled potatoes in boiling water 25 minutes. In a medium skillet, over high heat, heat apples and orange juice with ginger, cinnamon, allspice and nutmeg. Cover and cook until apples soften, 3 to 5 minutes. Uncover and reduce heat; simmer apples a few minutes longer. Peel and slice cooked sweet potatoes and add to apple mixture. Mix gently and heat thoroughly. Makes 6 servings. Nutritional Analysis Per Serving. Calories, 182; Fiber, 5.35 g; Cholesterol, 0 mg; Sodium, 18 mg. Percent calories from: Protein, 5%; Carbohydrate, 91 %; Fat, 4%.
SPICY APPLE-FILLED SQUASH 2 tsp. melted margarine 2 tsp. packed brown sugar dash of ground cloves Heat oven to 350. Grease a small baking dish. Halve squash and remove seeds; bake 35 minutes. Keep oven on. Cut squash halves in two; turn cut sides up. In small bowl, combine apples, margarine, brown sugar, cinnamon, nutmeg and cloves and mix well. Top squash pieces with apple mixture. Cover and bake 30 minutes or until apples are tender. Serve. Makes 4 servings. MICROWAVE VERSION: Halve and seed squash. Arrange, cut side up on thick paper towel on microwave floor. Microwave on HIGH 6 to 7 minutes, rotating squash halfway through cooking time. Remove from microwave and place in microwave-safe dish; cut halves in two. In small bowl, combine apples, margarine, sugar and spices as above. Top squash pieces with apple mixture, cover with vented plastic wrap and microwave on HIGH 4 to 5 minutes or until squash and apple are tender. Nutritional Analysis Per Serving: Calories, 88; Fat, 3 g; Cholesterol, 0 mg; Fiber, 3 g; Sodium, 24 mg. Percent calories from Fat, 27%.
SQUASH AND APPLE BAKE 1 Tbsp. lemon juice 1 large tart apple, cored and diced 1 medium leek, white part only, thinly sliced 1/4 tsp. ground nutmeg 1/8 tsp. ground allspice 1/8 tsp. ground white pepper Pierce the squash in 3 or 4 places with the tip of a sharp knife. Place the squash on a double layer of paper towels on the floor of the oven. Microwave on high for 4 minutes. Turn the squash and microwave on high for 4 to 6 minutes longer, or until it just begins to feel soft when gently squeezed. Let stand until cooled, about 5 minutes. Meanwhile, in a 2-quart oval casserole or 9-inch glass pie plate, combine the oil, lemon juice, apple, leek, salt, cinnamon, nutmeg, allspice, and pepper. Cover tightly with a lid or vented plastic wrap. Microwave on high for 5 minutes, or until the apple and leek are quite soft. Cut the squash in half and scoop out the seeds. Scoop the pulp from the squash into the casserole with the apple mixture. Mash the squash with the back of a spoon while stirring in the apple and leek to combine. Spoon the mixture back into the casserole or pie plate. Cover loosely with a lid or vented plastic wrap. Microwave on high for 4 to 6 minutes, or until heated through. Makes 4 servings. Nutritional Analysis Per Serving: Calories, 155; Fat, 5 g; Cholesterol, 0 mg; Fiber, 8 g; Sodium, 273 mg. Percent calories from Fat, 29%.
APPLE AND BROWN RICE PILAF 1-1/2 cups quick cooking brown rice 1-1/4 cups low sodium chicken broth 2 cups sweet apples, cored and diced 2 Tbsp. parsley, chopped Saute onion in oil in non-stick skillet until tender; stir in rice and brown slightly. Stir in broth, thyme, salt and pepper; bring to boil. Cover tightly and reduce heat; simmer 15 minutes. Remove from heat; stir in apples and parsley. Serve warm or cold. Makes 4 servings. Nutritional Analysis Per Serving: Calories, 337; Fat, 6 g; Cholesterol, 0 mg; Fiber, 6 g; Sodium, 31 mg. Percent calories from Fat, 16%.
APPLE AND CARROT CASSEROLE 5 Tbsp. sugar 5 Tbsp. flour 1/2 cup orange juice Slice carrots thinly and cook in salted water for 5 minutes; drain. Slice apples and cook in clear water 5 minutes; drain. Layer carrots and apples in casserole. Mix sugar, flour and nutmeg; sprinkle on top. Dot with margarine. Pour orange juice over all. (Can be made ahead and baked just before serving). Bake 30-40 minutes in 350 oven. Makes 6 servings. Nutritional Analysis Per Serving: Calories, 242, Fat, 3 g; Cholesterol, 0 mg; Fiber, 7 g; Sodium, 61 mg. Percent calories from fat, 11 %.
APPLE BARLEY PILAF 1/2 cup uncooked barley 1 cup low sodium chicken broth 2 large sweet apples, cored and finely chopped 2 Tbsp. chopped fresh parsley In large skillet with tight-fitting lid, melt margarine over medium heat. Add onion and barley; cook, stirring until golden. Add broth, raisins and thyme to barley mixture. Heat to boil; reduce heat to simmer, cover and cook 40 to 45 minutes or until barley is tender and liquid is absorbed. Fold apples and parsley into barley mixture; cook 5 minutes and serve. Makes 4 servings. Nutritional Analysis Per Serving: Calories, 241; Fat, 7 g; Cholesterol, 0 mg; Fiber, 6 g; Sodium, 87 mg. Percent calories from Fat, 25%.
APPLE CURRY RICE 2 Tbsp. vegetable oil 1/2 cup chopped onion 2 tsp. curry powder 3 cups cooked brown rice (cooked in 3/4 cup apple juice and 1-3/4 cups water, if desired) Salt to taste Pour the water into a 2-cup glass measure and microwave on high for 1 minute. Add the raisins and soak for 5 minutes. Drain, and set aside. Place the oil, onion, curry powder, and pepper in a 2-quart microwavable casserole and stir to combine. Microwave on high for 2 minutes, or until the onions are tender. Add the apple tossing well to coat; stir in the rice. Re-cover and cook on high for 3 to 5 minutes, or until rice is heated through. Add the raisins. Re-cover and let stand for 2 minutes. Add salt to taste, if desired, and serve. Makes 4 to 6 servings. Nutritional Analysis Per Serving: Calories, 341; Fat, 9 g; Cholesterol, 0 mg; Fiber, 5 g; Sodium, 16 mg. Percent calories from Fat, 23%.
APPLE GLAZED SWEET POTATOES 1/2 cup apple juice 1/4 tsp. cinnamon 1/2 tsp. salt 6 small sweet potatoes, cooked Pour apple juice in a frying pan over low heat and stir in cinnamon and salt. Add sweet potatoes. Cook over low heat, turning sweet potatoes several times until they are well coated and most of the juice is absorbed, about 6 minutes. Makes 6 servings. Nutritional analysis per serving: Calories, 72; Fat, 0 g; cholesterol, 0 mg; fiber, 2 g; sodium, 184 mg. Percent calories from fat, I%.
CELERY AND APPLE STEAM-FRY WITH HONEY-MUSTARD SAUCE 4 cups diagonally sliced celery cut 1/2 inch thick Pinch ground black pepper 2 Tbsp. Dijon-style mustard 1 Tbsp. honey In a large skillet bring water to a boil. Add celery and apples; cook and stir until crisp-tender, about 8 minutes. In a small bowl combine mustard, honey, cornstarch and black pepper with 2 Tbsp. water. Add to celery mixture, stirring constantly; cook and stir until clear and thickened, about 1 minute. Stir in walnuts, if desired. Makes 4 servings. Nutritional analysis per serving. Calories, 108; Fat, 3 g; cholesterol, 0 mg; fiber, 3 g; sodium, 199 mg. Percent calories from fat, 26%.
GERMAN-STYLE COOKED APPLE AND CABBAGE 4 cups boiling, salted water 4 slices bacon, diced 1 cup sliced onion 1/2 tsp. dried fennel seed, crushed (optional) 1/4 tsp. ground black pepper In large saucepot combine cabbage, apples and water; simmer 5 minutes or until cabbage is barely tender. Drain and remove cabbage and apple mixture to serving bowl. In large skillet, fry bacon and onion until onion is tender; stir in vinegar, sugar and fennel seed, if desired. Cook 2 minutes. Pour bacon mixture over cabbage and apple; mix lightly and serve. Makes 6 servings. Nutritional Analysis Per Serving. Calories, 123; Fat, 3 g; Cholesterol, 4 mg; Fiber, 4 g; Sodium, 86 mg. Percent calories from Fat, 19%.
GLAZED APPLES AND RAISINS 3/4 tsp. ground cinnamon 1/2 tsp. ground ginger 1/4 tsp. ground cloves 1/4 cup golden raisins In a large nonstick skillet heat the butter and oil over medium heat; stir in the cinnamon, ginger, and cloves until blended. Stir in the apples, and cook, stirring constantly to coat the apples evenly with the spice mixture, for 2 minutes. Add the remaining ingredients. Reduce heat, over partially, and simmer for about 10 minutes, or until apples are tender. Remover from heat. Let cool slightly and serve warm, or at room temperature. Makes 4 servings. MICROWAVE PREPARATION: In a shallow 3-quart microwavable casserole combine the butter, oil, cinnamon, ginger, and cloves; microwave on HIGH, uncovered, for 1 minute. Stir in the remaining ingredients. Cover partially with lid or vented plastic wrap. Microwave on MEDIUM-HIGH for 6 minutes, or until apples are almost tender. Let stand for 2 minutes. Makes 4 servings. This is an official 5 A Day recipe. Nutritional Analysis Per Serving: Calories, 170; Fat, 4 g; Cholesterol, 37 g; Sodium, 2 mg. Percent calories from fat, 21 %.
GOLDEN APPLES AND YAMS 1/4 cup firmly packed brown sugar 1 tsp. cornstarch 2 Tbsp. chopped pecans or walnuts Heat oven to 400. Bake yams 50 minutes or until soft but still retains shape. (This can also be done in microwave.) Cool yams until they can be handled. Reduce oven to 350. Peel and slice yams crosswise. In shallow 1-quart baking dish, alternate apple rings and yam slices, overlapping their edges slightly. In small saucepan, combine sugar, cornstarch and cloves; stir in orange juice and blend. Heat orange juice mixture, stirring, until thickened; pour over apples and yams. Top casserole with nuts and bake 20 minutes or until apples and yams are tender. Serve. Makes 6 servings. Nutritional Analysis Per Serving: Calories, 165; Fat, 2 g; Cholesterol, 0 mg; Fiber, 3 g; Sodium, 9 mg. Percent calories from Fat, 11 %.
ENTREES APPLE CHICKEN STIR-FRY 1-1/2 tsp. vegetable oil 1 tsp. dried basil, crushed 1 cup fresh or frozen Chinese pea pods 1 pound cubed boneless, skinless, chicken breast 1 Tbsp. oil 2 cups cooked rice Stir fry cubed chicken breast in 1 Tbsp. vegetable oil in non-stick skillet until lightly browned and cooked. Remove from skillet. Stir-fry onion, carrots and basil in oil in same skillet until carrots are tender. Stir in pea pods and water; stir-fry 2 minutes. Remove from heat; stir in apples. Add to chicken, serve hot over cooked rice. Makes 4 servings. Nutritional Analysis Per Serving: Calories, 365; Fat, 9 g; Cholesterol, 62 mg; Fiber, 3 g; Sodium, 71 mg. Percent calories from Fat, 22%.
APPLE HALIBUT KABOBS 2 Tbsp. lime juice 2 Tbsp. finely chopped onion 1/2 tsp. salt 1/2 tsp. dried thyme, crushed 1 medium green or sweet red pepper, cut in 1 inch squares and separated 1 small onion, cut in 1 inch squares and separated 1 pound halibut, cut in 1 to 1-1/2 inch cubes Combine wine, oil, lime juice, chopped onion, salt, thyme and pepper; mix well. Marinate remaining ingredients in mixture 1 to 2 hours. Thread apple, pepper, onion and halibut on long metal or bamboo skewers; repeat five times on each skewer, ending with apple. Broil or grill 4 to 5 inches from heat 6 to 8 minutes or until fish flakes when tested with a fork. Serve warm or cold. Makes 4 servings. Nutritional Analysis Per Serving: Calories, 198; Fat, 6 g; Cholesterol, 60 mg; Fiber, 2 g; Sodium, 365 mg. Percent calories from Fat, 28%.
APPLE TURKEY SAUTE 1/4 tsp. ground black pepper 1 pound turkey breast, cut into 1/4 inch thick slices 1 Tbsp. Margarine 2 Tbsp. olive oil 1/2 cup sliced onion 2 Tbsp. capers 1 cup apple juice 2 Tsp. chopped fresh parsley leaves In small bowl, combine flour, salt and pepper; dredge turkey slices in flour mixture to lightly coat. In large skillet heat margarine and olive oil over medium heat; add dredged turkey slices and cook, turning, until browned on both sides and cooked through. Remove turkey from skillet and keep warm. Add apples, mushrooms, onion and capers to skillet, saute just until apples are tender. Stir in juice to deglaze skillet and simmer 5 minutes. Arrange turkey on platter, cover with apple and vegetable mixture. Spoon sauce in pan over all, garnish with parsley and serve. Makes 6 servings. Nutritional Analysis Per Serving: Calories, 272; Fat, 9 g; Cholesterol, 45 mg; Fiber, 3 g; Sodium, 244 mg. Percent calories from Fat, 30%.
CRUNCHY APPLE SALSA WITH GRILLED CHICKEN 1/4 cup (1 large) Anaheim chile pepper, seeded and chopped 1/2 cup chopped onion 1/4 cup lime juice salt and pepper to taste 1/4 cup apple juice 1/2 tsp. grated lime peel 1/2 tsp. salt dash of pepper 4 medium boneless, skinless chicken breasts Combine salsa ingredients and mix well; allow flavors to blend about 1/2 hour. Serve over or alongside grilled chicken. Makes 3 cups salsa. For grilled chicken combine marinade ingredients, pour over chicken breasts. Marinate for 20 to 30 minutes. Drain and grill over medium-hot coals, turning once, until chicken tests done. Makes 4 servings. Nutritional Analysis Per Serving: Calories, 214; Fat, 4 g; Cholesterol, 66 mg; Fiber, 2 g; Sodium, 334 mg. Percent calories from Fat, 15%.
DESSERTS HONEY-BAKED APPLES 6 large apples 6 tsp. honey 1/4 cup orange juice 1 tsp. sugar pinch nutmeg 1 orange Core apples, being careful not to cut all the way through. Peel about 1/3 of the way down from the stem end. Combine honey and orange juice; pour into centers of apples. Set in baking dish. Pour a little hot water in bottom of pan. Bake at 400 degrees for 50 to 60 minutes or until apples are tender. Sprinkle tops with a little sugar and nutmeg. Run under broiler to glaze. Quarter orange slices and tuck them in center of apples after glazing. Makes 6 servings. Nutritional Analysis Per Serving: Calories, 167; Fiber, 5 g; Cholesterol, 0 mg; Sodium, 2 mg. Percent calories from: Protein, 2%; Carbohydrate, 95%; Fat, 3%.
LEMONY POACHED GOLDEN APPLES 3 (about 1 lb.) sweet apples, cored 1-1/2 cups apple juice 1-1/2 tsp. grated lemon peel 1/8 tsp. ground ginger Remove peel around top half of each apple. Combine remaining ingredients; bring to boil. Reduce heat and simmer, uncovered, 5 minutes. Place apples in hot apple juice. Cover and simmer about 15 minutes or until apples are tender but still hold their shape. Baste and rotate apples frequently. Remove apples with slotted spoon; halve each apple and place in individual serving dishes. Strain juice and return to pan. Boil until juice is reduced to 1 cup; serve warm over warm apples. Makes 6 servings. Nutritional Analysis Per Serving. Calories, 70; Fiber, 2 g; Cholesterol, 0 mg; Sodium, 2 mg. Percent calories from: Protein, 1 %;Carbohydrate, 95%; Fat, 4%.
ORANGE POACHED APPLE 6 small sweet apples 1-1/2 cups orange juice 1/2 cup cream sherry 1 stick cinnamon 2 tsp. grated orange peel Core apples from bottom, leaving top side of apples unpierced; peel apples. In 2 quart saucepot, combine orange juice, sherry and cinnamon; heat to boil. Reduce heat to simmer, add apples and cook, covered, 30 to 40 minutes or until apples are tender. (Rotate apples occasionally to cook evenly.) With slotted spoon, transfer apples to serving dish, garnish with orange peel and serve. Makes 6 servings. Nutritional Analysis Per Serving: Calories, 116; Fat, 0 g; Cholesterol, 0 mg; Fiber, 2 g; Sodium, 2 mg. Percent calories from Fat, 3%.
PEACH BAKED APPLES 6 medium apples 1/4 cup peach preserves 1/4 tsp. cinnamon 1/4 cup apple cider or apple juice 3/4 cup crumbled chewy oatmeal cookies Cut apples in half and core. Place in 13 x 9 x 2 inch baking pan, cut side up. Combine preserves, cinnamon and apple juice or cider. Drizzle over cut sides of apples. Cover pan tightly with foil. Bake in 350 oven about 35 minutes or until apples are just tender. Sprinkle crumbled cookies over cut surface of apples and drizzle with preserve mixture in bottom of pan. Bake 5 minutes longer, uncovered. Serve warm or cold. Can be topped with whipped topping or frozen vanilla yogurt, if desired. Makes 6 servings. Nutritional Analysis Per Serving: Calories, 215; Fat, 5 g; Cholesterol, 0 mg, Fiber, 4 g; Sodium, 105 mg. Percent calories from fat, 19%.
POACHED GOLDENS WITH CRANBERRY SAUCE 1/3 cup whole cranberry sauce 1/4 tsp. grated orange peel 1/8 tsp. ground nutmeg 1 cup water 1/2 cup orange juice 1/3 cup sugar 2 large Golden Delicious apples Combine cranberry sauce, orange peel and nutmeg. Combine water, orange juice and sugar; heat to boiling. Core apples, being careful not to cut through blossom ends. Peel a third of the way down from the stem ends. Place apples in boiling water mixture and simmer until tender, about 20 minutes; remove and drain. Fill centers with cranberry mixture. Serve warm. Makes 4 servings. Nutritional Analysis Per Serving: Calories, 175; Fat, 0 g; Cholesterol, 0 mg; Fiber, 3 g; Sodium, 7 mg. Percent calories from Fat, 2%.
APPLE ICE 5 cups sliced tart apples 1 cup water 3/4 cup sugar 1/2 tsp. finely grated lemon peel In saucepan, combine apples, water and sugar. Heat to boil, simmer 6 to 8 minutes or until tender. Puree apple mixture in blender or food processor fitted with chopping blade; stir in lemon peel. Pour mixture into 8 or 9 inch metal pan and freeze until almost hard. Return to blender or food processor and puree until chunks break up and mixture is fluffy. Pack in freezer-proof container and store in freezer until ready to serve. Makes 8 servings. Nutritional Analysis Per Serving: Calories, 110; Fat, 0 g; Cholesterol, 0 mg; Fiber, 1 g; Sodium 0 mg. Percent calories from Fat, 2%.
BAKED APPLES 4 large apples 1/4 cup honey 1/2 cup water 1 tsp. grated lemon or orange peel Preheat oven to 375 F. Wash and core apples and place in baking dish. Combine the honey with the water and grated peel. Pour over apples and bake, covered, for 30 minutes basting two or three times. Uncover, baste again and bake 15 minutes longer or until tender. Makes 4 servings. Nutritional Analysis Per Serving: Calories, 145; Fiber, 4.3 g; Cholesterol, 0; Sodium, 2 mg. Percent calories from: Protein, 1%; Carbohydrate, 96%; Fat, 3%.
GOLDEN APPLE MERINGUES 2 (1/4 lbs.) cooking apples, pared and halved 2 cups apple juice or water 1/2 cup orange marmalade 2 egg whites 2 Tbsp. Sugar 2 Tbsp. almonds, chopped, toasted Poach apples in apple juice about 5 to 7 minutes or until barely tender; drain. Spoon 2 Tbsp. marmalade into center of each half. Beat egg whites to soft peaks. Add sugar gradually; beat until stiff. Fold in almonds. Cover tops of apple halves to edges with meringue. Bake at 350 degrees 7 to 10 minutes or until lightly browned. Makes 4 servings. Nutritional Analysis Per Serving: Calories, 271; Fat, 3 g; Cholesterol, 0 mg; Fiber, 3 g; Sodium, 35 mg. Percent calories from Fat, 9%.
GOLDEN SPICED BAKED APPLES 1/2 cup sugar 2 Tbsp. all-purpose flour 1-1/2 tsp. ground cinnamon 6 sweet apples 2 Tbsp. melted margarine 1/3 cup chopped walnuts Heat oven to 350. In pie plate or shallow dish, combine sugar, flour and cinnamon, mixing well. Peel and partially core apples, leaving bottom end of apple cores in place. Dip apples in melted margarine, then roll in sugar mixture. Place coated apples in shallow baking dish. Combine walnuts, remaining margarine and remaining sugar mixture; spoon into centers of apples. Add water to just cover bottom of baking dish. Bake 45 minutes or until apples are tender. Makes 6 servings. MICROWAVE VERSION: Coat and fill apples as directed above; place in microwave-safe baking dish. (Omit adding water to dish.) Microwave, uncovered, on high (100 percent) 11 to 12 minutes or until apples are tender. (If microwave does not have carousel, rotate dish one-quarter turn every 3 minutes.) If necessary, loosely cover apples with waxed paper to prevent spattering. Let apples stand 3 to 5 minutes before serving. Nutritional Analysis Per Serving: Calories, 274; Fat, 9 g; Cholesterol, 0 mg; Fiber, 5 g; Sodium, 45 mg. Percent calories from Fat, 29%.
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