Mango Cherry Avocado Salad

Transcription

1 Mango Cherry Avocado Salad Cherry Quick Tip: Create a super refreshing, yet simple to prepare, salad with slices of avocado, chunks of mango, and a heaping of dried cherries. 8 cups spring mix lettuce 3 Tablespoons tart cherry juice 1 Tablespoon rice wine vinegar 1 /2 teaspoon dry mustard 1 teaspoon coriander seeds, coarsely cracked 1 Tablespoon honey 1 Tablespoon olive oil Salt and pepper to taste 1/3 cup diced red onion 2 ripe avocados, peeled, seeded, and sliced thin 1 large, ripe mango, peeled, seeded, and chopped 1 1/3 cups dried tart cherries 1. Divide lettuce evenly onto 4 salad plates. Set aside. 2. In a small bowl, whisk together cherry juice, vinegar, mustard, coriander seeds, honey, olive oil, and salt/pepper. Set aside. 3. Layer evenly atop each of the lettuce heaps, the diced red onion, the avocado slices, the mango chunks, and the cherries. 4. Drizzle the dressing over the top and serve immediately. Makes 4 servings. Nutrition Facts per serving: 333 calories 14.1 g. total fat (2.2 g. saturated fat) 47.5 g. carbohydrates 0 mg. cholesterol 4.2 g. protein 7 g. fiber 46 mg. sodium 652 RE vitamin A 40.2 mg. vitamin C 94.4 mg. calcium 3.65 mg. iron

2 Berry Good Oatmeal Cherry Quick Tip: Stir dried cherries into your favorite hot cereal. Even an on-the-go packet of instant oatmeal gets a big nutritional (and taste) boost from a handful of cherries. 2 cups lowfat milk (1% for nutrition analysis) 1/4 teaspoon salt 1 cup old-fashioned rolled oats 2/3 cup mixed dried berries and cherries (red tart cherries, blueberries and strawberries) 1/8 teaspoon ground cinnamon 2 teaspoons packed brown sugar 1/2 cup lowfat milk (1% for nutrition analysis) 4 teaspoons chopped toasted pecans or walnuts (optional)* 1. Bring 2 cups milk and the salt to boil in a medium saucepan. 2. Stir in dried oats; then stir in dried berries and cherries and cinnamon. Reduce heat. Simmer, uncovered, for 5 minutes, stirring occasionally. Remove from heat. 3. To serve, spoon oatmeal into bowls. Pour 2 tablespoons milk over each serving. 4. Sprinkle with brown sugar and, if desired, nuts. Makes 4 (1/2-cup) servings. *To toast nuts: Preheat oven to 350 degrees Fahrenheit. Spread nuts in a single layer in a baking pan. Bake about 8 minutes or until lightly toasted. Cool nuts before chopping. Nutrition Facts per ½ cup serving: 219 calories 3 g. total fat (1 g. saturated fat) 0.04 g. trans fat 40 g. carbohydrates 8 mg. cholesterol 9 g. protein 3 g. fiber 214 mg. sodium 10% vitamin A 0% vitamin C 20% calcium 6% iron

3 Turkey Burgers with Super Fruit Chutney Cherry Quick Tip: Dried cherries add interest to standard mango chutney. If desired, plump them in warm water or juice first or simply chop them before adding. Chutney: 1 cup peeled, seeded, and chopped Granny Smith apple 1 1/2 cup dried tart cherries 1 cup diced onion 1 cup diced celery 1 /2 cup sugar 1 /2 cup Splenda 3/4 cup white wine vinegar 1/4 cup tart cherry juice 2 teaspoons ground cinnamon 1 1/2 teaspoons ground ginger 1/4 teaspoon allspice 2 cups fresh or frozen whole cranberries Burgers: 1 pound ground turkey breast 1 /2 cup bread crumbs 1/4 cup diced onion 1/4 cup diced celery 1 /2 teaspoon chili powder 1 Tablespoon fresh thyme Salt and pepper to taste 3 garlic cloves, minced 6 whole wheat hamburger buns Coat a large, non-stick frying pan or griddle with cooking spray. Chutney: 1. Combine all ingredients in a medium saucepan. 2. Bring to boil, reduce heat to simmer, and cook uncovered for 30 minutes. Stir occasionally toward the end as sauce thickens. Remove from heat and set aside to cool. Makes approximately 3 cups. Burgers: 1. Combine all burger ingredients in a large mixing bowl and stir until well-blended. 2. Form into 6 four-ounce patties 1 /2" thick. 3. Heat frying pan or griddle over medium heat until hot.

4 4. Add patties and cook approximately 5 minutes per side or until no longer pink in the middle. Serve with 1/4 cup Super Fruit Chutney Nutrition Facts: Per burger: 149 calories 5 g. total fat (1.4 g. saturated fat) 7.5 g. carbohydrates 41 mg. cholesterol 18 g. protein 1 g. fiber 110 mg. sodium 3.9 RE vitamin A 2.07 mg. vitamin C 38.3 mg. calcium 1.38 mg. iron Per 1/4 cup chutney: 98 cal < 0.5 g. total fat (0 g. saturated fat) 23 g. carbohydrates 0 mg. cholesterol 0.7 g. protein 2 g. fiber 13 mg. sodium 44.3 RE vitamin A 4.92 mg. vitamin C 16.3 mg. calcium mg. iron

5 Heart-Healthy Power Granola Pancakes with Super Fruit Topping Cherry Quick Tip: Dried cherries are a great heart-healthy addition to your favorite pancake or breakfast bread batter. Top with a warmed superfruit salsa of dried cherries, cranberries and blueberries for an added antioxidant boost. 1 cup dried tart cherries, chopped 1/3 cup tart cherry juice 2 cups low-fat pancake mix 1 /2 cup toasted wheat germ 1 cup granola 1 whole egg 1/4 cup egg substitute 2 cups 1% low-fat milk (or light plain or vanilla soymilk) 1 teaspoon almond extract cooking spray 3 Tablespoons sliced almonds Salsa 2/3 cup dried tart cherries 1/4 cup dried cranberries 1/4 cup dried wild blueberries 1 1/2 cups water 1/2 cup tart cherry juice 3 tablespoons packed brown sugar 6 inches stick cinnamon, broken into 2-inch pieces Dash ground cloves 1/3 cup water 1 Tablespoon cornstarch 1. Heat griddle. 2. In a small sauce pan over medium-high heat, stir cherries and juice until cherries are plump and juice is absorbed. Set aside. 3. In a medium bowl, mix pancake mix, wheat germ, granola, egg, egg substitute and milk until blended. Add cherries and almond extract and blend. 4. Spray heated griddle with cooking spray. 5. Portion 1/3 cup batter onto surface, cook until bottom is golden brown, then turn and cook until golden. 6. Top with favorite syrup and sprinkle with almonds. Makes about 14 pancakes. For Salsa:

6 1. Combine cherries, cranberries, blueberries, 1 1/2 cups water, the cherry juice, brown sugar, stick cinnamon and cloves in a medium saucepan. Bring to boil. 2. Reduce heat; gently simmer, uncovered, for 5 minutes. 3. Stir together 1/3 cup water and the cornstarch. 4. Add cornstarch mixture to cherry mixture. Bring to boil. 5. Reduce heat; gently simmer, uncovered, for 2 minutes. 6. Remove from heat; remove stick cinnamon. Serve mixture warm over pancakes, waffles, French toast, hot cereal or ice cream. Makes 8 (1/4-cup) servings. Nutrition Facts Per pancake: 160 calories 3.6 g. total fat (< 1 g. saturated fat) 26 g. carbohydrates 16 mg. cholesterol 5.6 g. protein 1 g. fiber 176 mg. sodium 93.6 RE vitamin A 1.04 mg. vitamin C mg. calcium 1.88 mg. iron Per ¼ cup serving of salsa: 99 calories 0 g. total fat (0 g. saturated fat) 0 g. trans fat 24 g. carbohydrates 0 mg. cholesterol 1 g. protein 1 g. fiber 5 mg. sodium 8% vitamin A 0% vitamin C 2% calcium 2% iron