Make fruit fun by creating kooky characters, such as childhood favorites Bert and Ernie from Sesame Street.
1 clementine peeled (save the peel)
1 banana peeled and cut in half
2 mini marshmallows
1 red fruit roll up
To Make Ernie: Make a slit towards the bottom for his mouth. Roll up a fruit roll up tightly for the nose and tear a small piece for his tongue. Cut a mini marshmallow in half for his eyes. Cut a small raisin for the pupil on the eyes. Place raisins around his head for his hair. Cut the reserved clementine peel for his ears.
To Make Bert: Cut the rest of the clementine peel for his nose and cut the banana peel for his ears. Cut a mini marshmallow for his eyes and cut a small raisin for the pupil on the eyes. Make a slit for his mouth and put a small piece of fruit roll up for his tongue. Use 2 or 3 raisins for his eye brows. Place raisins around his head for his hair.
- Rich in Vitamin A (beta-carotene) and C. A boon for eye health, plus a boost for the body’s immune system. Just 2-3 apricots can provide nearly 50% of your daily value of Vitamin A
- Apricots provide Vitamin E, an antioxidant beneficial for skin health; may also help reduce the risk of certain cancers
- A good source of iron, needed to provide oxygen to red blood cells; and potassium needed for multiple body functions.
- Great source of dietary fiber to help reduce risks for developing diabetes, cardiovascular disease, and weight management (2 grams dietary fiber in 3 apricots)
- Low in calories, about 50 calories in 3 apricots. They’re fat-free and low carbohydrate (12 grams in 3 apricots)
- Add to cakes, pies, with ice cream or sorbets, and yogurt
- Use apricots as a jam or jelly; puree as a fruit topping for salads, cereal, pancakes, and other foods
- Dried apricots are a healthy snack on the go
Handling and Storage
- Fresh, ripe apricots keep1-3 days at room temperature
- Refrigerated apricots keep 4-5 days
- Frozen apricots keep up to 3 months
- Dried apricots, sealed, can be stored for 1 month at room temperature; 6 months refrigerated
- To freeze: Slice in half; remove pits. Dip in ascorbic acid solution (citric acid or lemon juice 10 minutes), to prevent color change. Drain, rinse; place in zip-lock freezer bags; freeze. When ready to use, thaw in refrigerator.
- To dry: Slice in half, remove pits. Dip in ascorbic acid solution 10 minutes. Arrange pit side up on trays in single layers. Dry until soft, pliable, and leathery; no moist area in center when cut. Drying time in dehydrators-- between18-24 hours; oven drying--between 24-36 hours.
Try These Amazing Apricot Recipes!
½ cup dried apricots, finely chopped
2 tablespoons water
1 teaspoon fructose
- Put apricots, water and fructose into small saucepan; bring to boil.
- Boil rapidly for a few minutes, make sure not to let it boil dry.
- Remove from heat; cool; store in refrigerator. Use within 1 month.
Makes 6 servings (2 tbsp)
Adapted from Allrecipes.com
Per serving: 10 calories, 0 grams protein, 2.5 grams carbohydrates, 0 fat
Apricot Nut Bread
Applesauce, instead of oil, gives this bread its moist texture, without extra calories from fat.
1 (15 ounce) can apricot halves
1/3 cup applesauce
1/2 cup white sugar
1 cup all-purpose flour
3/ 4 cup whole wheat flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 cup chopped walnuts
- Drain apricots; save syrup. Puree in food processor, adding syrup if necessary to make 1 cup.
- Whisk together flours, baking powder and soda.
- In large bowl, blend applesauce and sugar. Add eggs one at a time; beat well. Add flour mixture alternately with apricot puree; stir in nuts. Spread batter into 9x5 loaf pan sprayed with non-stick cooking spray and lightly floured.
- Bake at 350 degrees 50 minutes. Remove from pan; cool on rack.
Makes 12 servings
Adapted from Allrecipes.com
Per serving : 171 calories, 4 grams protein, 30 grams carbohydrates, 4 grams fat, 0 saturated fat/span>
Delicious, fresh, crisp, and sweet apples are the epitome of fall. With so many varieties to choose from, apples offer great versatility. In addition to making a perfect snack, they are excellent to cook with. Plus, they have fantastic health benefits.
Apples contain a good amount of dietary fiber and pectin, which have been shown to reduce bad "LDL" cholesterol levels and the risk of developing colon cancer. And the fiber in apples helps to keep you full, which makes them a great snack to tide you over until your next meal. Apples also contain phenolic and flavonoid compounds, like quercetin and catechin, which according to studies may be effective at reducing the risk of colon, prostate and lung cancer.
When choosing apples, be sure to look for those with a clean, firm skin (check them for any cuts or bruises) and make sure they have a bright color. Since apples are in season right now, you should be able to find many locally grown varieties at your grocery store or farmers market.
Apples should be stored in a cool, dark place and if stored properly can keep for weeks. So if your favorite variety goes on sale and you have the room to store them, stock up!
So, what to do with autumn’s abundance of apples? In addition to eating them on their own, you can bake them into pies, tarts, or muffins, cook them into applesauce, press them into cider, add them to salads, or just bake them up alone with a little sugar and some spices.
Pies and Tarts: Golden Delicious, Pippin, Granny Smith, Gravenstein
Applesauce: Pippin, McIntosh, Fuji, Gala, Gravenstein, Macoun
Baking: Jonagold, Rome, Cortland, Granny Smith, Pippin, Gala, Braeburn, Gravenstein
Salads: Macoun, Golden Delicious, Cortland, Gala, Pink Lady, Honeycrisp
Eating: All of them!
If you need some inspiration to get you started, check out the recipe below for “Apple Oat Muffins.”
Apple Oat Muffins
Makes 12 muffins.
1 1/2 cups finely chopped apples (I used Gala)
1/4 cup brown sugar
3/4 cup granulated sugar
1/4 cup vegetable oil
1 teaspoon vanilla
1 cup all-purpose flour
1/2 cup quick cooking, rolled oats
1 1/2 tsp. cinnamon
1 teaspoon baking soda
Preheat oven to 350°F and spray muffin tins with cooking spray or line with paper muffin cups. Combine the apples and sugar; mix well. Add oil, egg and vanilla. In a separate bowl stir together the flour, oats, cinnamon, and baking soda. Slowly add the dry ingredients to the apple mixture, stir until just combined; the batter will be very thick. Fill muffin cups about 2/3 of the way full with batter. Bake for approx. 15 minutes, until tops are just set and a toothpick comes out clean. Enjoy!
Amount per muffin: Calories: 162, Fat: 5.3g, Dietary Fiber: 1.5g, Sugars: 8.7g
With the emergence of fall comes the back-to-school season in desperate need of a food makeover. Forget the fruit roll ups and bags of chips! Today's snack is funky and wild but still packed with healthy nutrients and protein. Although it is difficult to monitor what our children are eating at school or when they are away from home, there are still fun and delicious ways to encourage the consumption of fruits and healthy snacks. Try this unique and appetizing recipe with a variety of your favorite fruits, but even more importantly, send it off in your child's lunch box for a surprisingly tasty and healthy treat!
Ingredients and Utensils
4 slices whole wheat bread
1/2 cup peanut butter
1 Granny Smith apple sliced into 1/4 inch strips
1/4 cup raisins
Step 1: Flatten the bread with a rolling pin
Step 2: Spread peanut butter on one whole slice of bread and add the fillings horizontally on the bottom third of the slice
Step 3: With the mat, roll from the bottom of the slice, carefully tucking the ingredients under
Step 4: Once the roll is secure, slice into 5 small sushi rolls and enjoy!
This past Monday, while bored out of my mind, I sat in my lonely apartment contemplating on what I should feed my growling stomach. I wanted to eat something healthy and refreshing at the same time--something that would cool my insides and not make me sweat in the summer heat so much. It was in this moment I remembered my mother's fresh fruit salad.
When my family and I lived in India, during scorching hot summers, my mom would make my siblings and I a fresh fruit salad that made our heart smile. Although I couldn't see it smile, I could definitely feel it. This exact feeling was the reason why I decided to browse the internet for a healthy yet fulfilling fresh fruit salad recipe which I would like to share with you all.
It's an extremely easy recipe, so it won't take too long to make, assuming you have plenty of fruit available in your kitchen. And since this is an EFNEP Fruit Blog, I assume that you all have a ton of fruit waiting to be chopped for this recipe. :) I enjoyed eating my fruit salad, I hope you all do too! If you make this recipe and have suggestions to make it a better one, please feel free to comment! I would love to hear from you all.
Serving Size: 2 Adult portions or as desired
1 cup pineapple
1 cup kiwi
1 cup blackberries
1 cup bananas, peeled and sliced in rounds
2 cup water melon balls
2 cups peaches, peeled and sliced
2 sliced strawberries
1 cup seedless white grapes
1 fresh pear, peeled and sliced
2 bananas, peeled and sliced
2 oranges, peeled and sliced
1/2 cup plain yogurt
1 teaspoon sugar
3/4 cup orange juice
Directions: Combine all fruits together. Sprinkle lemon juice over fruit while stirring. Chill fruits in a tight container for about an hour. Pour orange juice over fruits after taking container out of the refrigerator. When ready to serve, mix yogurt with sugar together in a separate bowl. Pour yogurt mixture on each serving as desired.
**That's the end of the recipe! Easy, huh? Well, why are you still reading my blog entry?! Go try it! :) Let me know if your heart smiles after eating this fresh fruit salad. Come back weekly to see more exciting innovative ways you can incorporate fruit in your eating lifestyle. :)
If you have any questions, comments or concerns regarding this recipe please comment on this blog. Once again, I would love to hear from you all! :)