HEALTHY FOOD: Add Fresh Produce to Family Dinners
Provide year-round availability in healthful recipes
March 05, 2012The U.S. Department of Agriculture (USDA) suggests filling half of your plate with fruits and vegetables. While this may seem difficult, summer-fresh fruit from Chile provides for year round availability and daily use in a variety of healthful recipes.
With fresh beets, sweet maple syrup, blueberries, tangy Dijon mustard and walnuts, this crowd-pleaser salad can be easily adapted to fit the tastes of even the little ones. The stuffed sweet potato recipe features notes of sweet potato, pear, grapes, brown sugar, honey and cinnamon with the added crunch and nutty flavor of almonds.
Fresh Grapes-Pear-Almond Stuffed Sweet Potatoes
Yield: 8 servings
Prep. Time: 20 minutes
Bake Time: 1 hour, 25 minutes
Cook Time: 12 minutes
4 medium sweet potatoes (3 1/2 pounds)
3/4 cup sliced almonds
1/4 cup butter
1 Red Bartlett pear, chopped
1/2 cup halved grapes
1/4 cup firmly packed brown sugar
1 tablespoon honey
1/4 teaspoon ground cinnamon
Place potatoes on aluminum foil-lined baking sheet. Bake at 425°F for 1 hour to 1 hour and 15 minutes or until tender.
Heat almonds in nonstick skillet over medium-low heat, stirring often, 5 to 7 minutes or until toasted. Remove from skillet.
Melt butter in skillet over medium-high heat. Add pears and grapes; sauté 2 to 3 minutes or until pear is tender. Stir in brown sugar, honey, and cinnamon. Remove from heat.
Cut potatoes in half lengthwise; scoop pulp into large bowl, leaving shells intact. Add pear mixture to pulp in bowl; gently stir until blended. Spoon mixture into shells. Place on baking sheet.
Bake at 350°F for 15 minutes or until thoroughly heated. Top with nuts.
Nutrients per serving: 211 calories, 10g fat, 90 calories from fat, 4g saturated fat, 15g cholesterol, 64g sodium, 4g dietary fiber, 3g protein
Roasted Beet-Fresh Chilean Blueberry Salad with Maple Vinaigrette
Yield: 4 Servings
6 medium beets (red, golden, Chioggia – about 6 ounces each)
1 cup walnuts
2 tablespoons fresh lemon juice
1 tablespoon maple syrup
1-1/2 teaspoons Dijon mustard
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/2 cup canola oil
1 package (5 ounces) gourmet mixed salad greens, thoroughly washed
1 cup fresh blueberries
1 package (4 ounces) goat cheese, crumbled
Preheat oven to 400°F. Trim beet stems to 1 inch; gently wash beets. Wrap individually in aluminum foil; place on jellyroll pan.
Bake at 400°F for 1 hour or until tender. Transfer to wire rack, and let cool, wrapped in foil, 30 minutes.
Meanwhile, decrease oven temperature to 350°F. Bake walnuts in single layer on jellyroll pan 5 to 7 minutes or until lightly toasted and fragrant. Cool completely on wire rack (about 15 minutes).
Whisk together lemon juice, syrup, mustard, salt, and pepper in small bowl. Add oil in slow, steady stream, whisking constantly until smooth.
Peel beets; remove stem ends. Cut beets into 1/2-inch wedges; gently toss with 1/4 cup vinaigrette.
Arrange greens on serving platter. Top with beet mixture, blueberries, cheese, and walnuts; serve with remaining vinaigrette.
Nutrients per serving: 581 calories, 52g fat, 468 calories from fat, 11g saturated fat, 22mg cholesterol, 383mg sodium, 11g protein, 4g dietary fiber
Recipes from the Chilean Fresh Fruit Association; find more healthful recipes at http://www.ChileanFruitOnline.com