On Your Way to 5 A Day With Apples Official 5 A Day Recipes Featuring Apples and Apple Products Collection prepared by: U.S. Apple Association P.O. Box 1137 McLean, VA 22101 Phone (703) 442-8850 Fax (703) 790-0845 Website www.usapple.org Recipes from: Produce for Better Health Foundation 5301 Limestone Road, Suite 101 Wilmington, DE 19808 Phone (302) 235-ADAY Website www.5aday.com Table of Contents Introduction 1 Breakfast 2 Breakfast Apple-Citrus Compote Easy Breakfast Parfait Fresh Orange Compote with Granola Golden Apple Oatmeal Swiss Muesli Salads 8 Apple Broccoli Salad Apple Cabbage Salad (Microwave) Apple Pasta Salad Apple Raspberry Salad Apple Salad with Lemon-Poppy Seed Dressing Apple-Grape Salad Braeburn Apple Brown Rice Salad Brown Bag Apple Salad Carrot-Apple Salad Fall Festival Fruit Salad Four Fruit Salad Fresh Fruit Cocktail Fresh Fruit Compote Fruited Carrot Salad Fuji Apple, Chicken and Bleu Cheese Salad Glorious Fresh Fruit Salad Gold Coast Autumn Salad Golden Fruit Salad Harvest Fruit Compote Lunch-Box Apple Bean Salad Orange Nutty Salad Orange Waldorf Salad Sherry Ambrosia Summer Apple Compote Sweet Potato and Apple Salad Turkey Waldorf Salad Slaws 35 Curried Apple Cabbage Slaw Apple Cabbage Slaw Apple Cabbage Slaw with Pineapple-Yogurt Dressing Confetti Appleslaw Crispy Apple Coleslaw Super Coleslaw for Two Side Dishes 42 Acorn Squash and Apple Puree Apple and Brown Rice Pilaf Apple and Carrot Casserole Apple Barley Pilaf Apple Curry Rice Apple Glazed Sweet Potatoes Celery and Apple Steam-Fry with Honey-Mustard Sauce Curried Celery with Pears and Onions German-Style Cooked Apple and Cabbage Glazed Apples and Raisins Golden Apples and Yams Roast Celery with Apples Spicy Apple-Filled Squash Squash and Apple Bake Stuffed Squash Sweet and Sour Red Cabbage Sweet Potatoes and Apples Sweet Potatoes and Apples with Brown Sugar Soups 61 Apple Fennel Soup Silky Sweet Potato and Apple Bisque Applesauces 64 Applesauce Custom-Made Applesauce Microwave Applesauce Entrees 68 Apple Chicken Stir-Fry Apple Halibut Kabobs Apple Turkey Gyro Apple Turkey Saute Chicken Orientale Crunchy Apple Salsa with Grilled Chicken Crunchy Apple Stir-Fry French Style Chicken with Apples Golden Apple Stuffed Fillets Washington Apple Pizza Desserts 79 Apple Ice Baked Apples Baked Apples with Fresh Mint Cinnamon Baked Goldens Citrus Berry Sherbet Golden Apple Meringues Golden Apple Meringues Golden Spiced Baked Apples Honey-Baked Apples Jerseyberry Sorbet Lemony Poached Golden Apples Lemony Poached Golden Apples Nectarine Berry Ice Orange Poached Apple Peach Baked Apples Poached Goldens with Cranberry Sauce Sauteed Apple Slices with Apricot Sauce Beverages 95 Apple Honey Shake Refreshing Lemon and Orange Punch Sparkling Punch Snacks 99 Brown Bag Fruit Mix Hi-Fiber Fruit Sampler Snackin' Yogurt Sauces, Dips 103 Apple-Cranberry Sauce Orange-Yogurt Dip for Fresh Fruit Sunshine Fruit Sauce You can be well on your way to 5 A Day...with apples! Leading health authorities including the National Cancer Institute, National Academy of Sciences and the U.S. Department of Health and Human Services recommend that everyone eat a diet low in fat, saturated fat and cholesterol that includes plenty of fruits and vegetables -- at least 5 servings per day. The U.S. Surgeon General and the American Cancer Society recommend eating more than five servings. Delicious, nutritious apples can help get you well on your way to 5 a day! Fat-free*, saturated fat-free*, cholesterol- and sodium-free, an excellent source of fiber and only 80 calories, apples are a "must-have" on your menu. The following recipes are drawn from recipes published by the Produce for Better Health Foundation, co-sponsor with the National Cancer Institute of the "5 A Day For Better Health" nutrition education program. Each recipe is an official 5 A Day recipe -- which means you can be sure you are getting at least one serving of a fruit or vegetable...and sometimes more! This also means that each serving gets less than 30% of its calories from fat, less than 10% of its calories from saturated fat, has less than 100 milligrams of cholesterol and not more than 480 milligrams of sodium. For your convenience, many of the recipes include speedy microwave directions as well. When reprinting these recipes, the sky is the limit! Create your own recipe book or recipe cards. Please credit the recipe developer when one is listed; if one is not listed, credit the Produce for Better Health Foundation. We encourage you to expand your horizons. Try recipes that are unfamiliar to you, and experiment with new varieties of apples. With over 100 varieties in commercial production, there is an apple variety for everyone. Here's to healthy eating with apples! * Based on new nutritional analyses that are subject to approval by the U.S. Food and Drug Administration. BREAKFAST BREAKFAST APPLE-CITRUS COMPOTE 2 C peeled and sliced tart apples (about 2 medium) 1 1/2 C (about 9 ounces) pitted prunes 1 1/2 C orange juice 2 T honey 1 T lemon juice 1/2 t 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. This is an official 5 A Day recipe. Recipe provided by the California Prune Board. 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 1/3 C unsweetened applesauce 1 C (about 6 ounces) pitted prunes 1 1/2 C natural wheat and barley cereal 1 pint plain nonfat yogurt 4 pitted prunes, for garnish Combine applesauce and 1 C of prunes. For each serving, in a 9 to 10 ounce stemmed goblet, layer 1/4 C cereal, 1/4 C yogurt, 1/2 C applesauce-prune mixture and another 1/4 C yogurt. Top with 2 T cereal and garnish with a prune. Serve immediately, or refrigerate up to 4 hours before serving. Makes 4 servings. This is an official 5 A Day recipe. Recipe provided by the California Prune Board. Nutritional analysis per serving: Calories, 377; Fat, 1 g; Cholesterol, 2 mg; Fiber, 9 g; Sodium, 345 mg; Percent calories from fat, 2%. FRESH ORANGE COMPOTE WITH GRANOLA 2 Navel oranges, peeled, separated into segments, halved 1 apple or pear, diced 1/2 C seedless red or green grapes, halved 1 banana, peeled, thinly sliced 2 T fresh squeezed orange juice 1/2 C 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. This is an official 5 A Day recipe. Recipe provided by Sunkist Growers, Inc. 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 C (about 1/2 medium) diced Golden Delicious apple 1/3 C each apple juice and water 1/8 t salt (optional) Dash each ground cinnamon and nutmeg 1/3 C quick-cooking rolled oats, uncooked Combine apples, juice, water and seasonings; bring to boil. Stir in rolled oats; cook 1 minute. Cover and let stand several minutes before serving. Makes a 1 C serving. This is an official 5 a Day recipe. 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 C rolled oats 1 1/2 C water 2 C shredded unpeeled apples 1 1/2 C (about 9 ounces) pitted prunes, whole or halved 2 T honey 2 T lemon juice 1/2 t 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. This is an official 5 A Day recipe. Recipe provided by the California Prune Board. Nutritional analysis per serving: Calories, 218; Fat, 2 g; Cholesterol, 0 mg; Fiber, 4 g; Sodium, 5 mg; Percent calories from fat, 7%. SALADS APPLE BROCCOLI SALAD 2 McIntosh, Empire or Cortland apples 3 C fresh raw broccoli, cut up 1/4 C chopped walnuts 1 T chopped red onion 1/3 C raisins 1/2 C vanilla low-fat yogurt Core and chop apples. Mix all ingredients together. Serve on a bed or lettuce. Makes 4 to 6 servings. This is an official 5 A Day recipe. Recipe provided by the New York Apple Association. Nutritional analysis per serving: Calories, 118; Fat, 4 g; Cholesterol, 1 g; Fiber, 2 g; Sodium, 27 mg; Percent calories from fat, 28%. APPLE CABBAGE SALAD (MICROWAVE) 1/4 C sugar 1 t cornstarch 1/2 t celery seed 1/4 t salt 1/8 t dry mustard 3/4 C water 3 t cider vinegar 2 T salad dressing 2 T plain yogurt 6 C shredded cabbage 2 apples, cored and chopped Combine sugar, cornstarch, celery seed, salt and dry mustard in 2-C microwave safe C 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. This is an official 5 A Day recipe. Recipe provided by June Collins. Nutrient 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 container (8 ounce) plain nonfat yogurt 1 can (8 ounce) unsweetened crushed pineapple, undrained 1/2 t salt, optional 1/4 t garlic powder 1/4 t dry mustard 1 t finely chopped crystallized ginger 1 T honey 2 C uncooked rotini pasta 1/2 C shredded carrot 1 C sliced celery 1/4 C sliced green onions 1/4 C raisins 3 C diced, unpeeled apples (suggested: Empire, Gala, Ida Red, Jonagold, Jonathan, McIntosh, Red Delicious or Rome) 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 C) servings. This is an official 5 A Day recipe. Recipe provided by the Michigan Apple Committee. 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 (3 ounce) package raspberry flavored gelatin 1 C boiling water 1 package (10 ounce) frozen raspberries or 1 C fresh raspberries 1 1/2 C chopped, unpeeled apples (suggested: Empire, Ida Red, Jonathan, McIntosh, Red Delicious, Rome) 1 C unsweetened applesauce 1/4 C broken pecan pieces 1/2 C 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. This is an official 5 A Day recipe. Recipe provided by the Michigan Apple Committee. Nutritional analysis per serving: Calories, 99; Fat, 3 g; Cholesterol, 0 mg; Fiber, 2 g; Sodium, 13 mg; Percent calories from fat, 29%. APPLE SALAD WITH LEMON-POPPY SEED DRESSING 1/4 C fat free mayonnaise 2 T thawed, frozen lemonade concentrated, undiluted 1/2 t sugar 1 t poppy seeds 2 medium apples, sliced (suggested: Empire, Gala, Ida Red, Jonagold, Jonathan, McIntosh, Red Delicious or Rome) 1/2 C blueberries 1 C cantaloupe balls or chunks leaf, Boston or bib lettuce Combine mayonnaise, lemonade concentrate, sugar and poppy seeds; refrigerate. Arrange apples and fruit on lettuce. Drizzle with lemon dressing before serving. Makes 4 servings. This is an official 5 A Day recipe. Recipe provided by the Michigan Apple Committee. Nutritional analysis per serving: Calories, 99; Fat, 1 g; Cholesterol, 0 mg; Fiber, 2 g; Sodium, 196 mg; Percent calories from fat, 7%. APPLE-GRAPE SALAD 1 envelope unflavored gelatin (1 T) 1/4 C water 1 1/2 C apple juice 1 C apple, unpared, diced 1/2 C red grapes, halved seeded 1/4 C 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. This is an official 5 a Day recipe. Nutritional analysis per serving: Calories, 80; Cholesterol, 0; Sodium, 10 mg.; Fat, Trace. BRAEBURN APPLE BROWN RICE SALAD 3 Braeburn apples 2 T lemon juice 3 1/2 C cooked quick brown rice 3 skinless, boneless chicken breast halves, cooked and cut into chunks 1 medium red bell pepper, seeded, trimmed and chopped 1/4 C sliced green onions Dijon vinaigrette: 3 T olive oil 1/4 C chopped parsley 3 T rice vinegar 2 t Dijon-style mustard 2 cloves garlic 1 t sugar 1/2 t salt black pepper to taste Whisk together vinaigrette ingredients until well combined. Core apples and cut into 1 inch chunks. Gently toss with lemon juice. Combine with remaining ingredients and chill until ready to serve. Makes 6 servings. This is an official 5 A Day recipe. Recipe provided by the New Zealand Apple and Pear Marketing Board. Nutrient analysis per serving: Calories, 311; fat, 10 g; cholesterol, 33 mg; fiber, 4 g; sodium, 238 mg; Percent calories from fat, 28%. BROWN BAG APPLE SALAD 1/2 C orange or grapefruit juice 1 T honey 1 t lemon or lime juice 1 apple (Golden Delicious, Granny Smith, Newton Pippin, Red Delicious or Winesap) 1 C seedless grapes 1 C orange or grapefruit sections 1/4 C 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. Refrigerate or pack into individual containers for lunches and snacks. Makes 4 servings. This is an official 5 A Day recipe. Recipe provided by the Washington Apple Commission. Nutrient 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 C shredded carrot 3 medium Empire or McIntosh apples, unpared and diced 1 T lemon juice 1/2 C raisins 1/3 C 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. This is an official 5 A Day recipe. Recipe provided by the New York Apple Association. Nutritional analysis per serving: Calories, 126; Fat, 4 g; Cholesterol, 3 mg; Fiber, 2 g; Sodium, 89 mg; Percent calories from fat, 30%. FALL FESTIVAL FRUIT SALAD 1 head Iceberg lettuce 1 red apple, cored and thinly sliced 1/4 lb. grapes 1 cantaloupe, or other melon, seeded, pared, and cut into chunks Pomegranate seeds (optional) Citrus Dressing Core, rinse, and thoroughly drain lettuce. Using a stainless steel knife, cut into bite-size chunks. Arrange apple slices, grape clusters, and melon wedges on lettuce. Sprinkle pomegranate seed over top. Chill. When ready to serve, drizzle Citrus Dressing over all. Makes 4 servings. Citrus Dressing 1/2 C plain yogurt 1/4 C unsweetened orange juice concentrate, thawed Combine ingredients, whir smooth. Makes about 1 C. This is an official 5 A Day recipe. Nutritional analysis per serving: Calories, 186; Fat, 2 g.; Cholesterol, 2 mg.; Fiber, 4 g.; Sodium, 55 mg. Percent calories from Fat, 8%. FOUR FRUIT SALAD 1 C seedless grapes 1 C orange segments 1 large apple, cut-up 1 large pear, cut-up Toss all ingredients together. Serving suggestions: 1. Serve on lettuce lined plate with scoop of low fat cottage cheese and lite dressing. 2. Serve in glass dish with scoop of sherbet on top. 3. Serve in bowl topped with yogurt. Makes about 6 servings. This is an official 5 A Day recipe. Recipe provided by the California Table Grape Commission. Nutrient analysis per serving: Calories, 78; fat, 0 g; cholesterol, 0 mg; fiber, 3 g; sodium, 1 mg; Percent calories from fat, 6%. FRESH FRUIT COCKTAIL 2 C apple juice 1 T lemon juice 1/2 t grated orange or lemon peel 2 (3-inch) cinnamon sticks 2 Red Delicious apples, cored and chopped 1 1/2 C chopped fresh pineapple 1 orange, peeled and sectioned 1/2 C seedless grapes In medium-size saucepan, combine apple juice, lemon juice, orange or lemon peel, and cinnamon sticks. Bring to boil and simmer, uncovered, 10 minutes. Cool to warm; remove cinnamon sticks. In large bowl, combine apples, pineapple, orange, and grapes. Pour cooled syrup over fruit and chill before serving. Makes 4 servings. This is an official 5 A Day recipe. Recipe provided by the Washington Apple Commission. Nutrient Analysis Per Serving: Calories, 180; Fat, 1 g; Cholesterol, 0 mg; Fiber, 4 g; Sodium, 6 mg; Percent calories from Fat, 5%. FRESH FRUIT COMPOTE 1 pound apples, cored and cut into 1/2 inch pieces (about 3 medium) 1 pound pears, cored and cut into 1/2 inch pieces (about 2 medium) 1 C dark raisins 1/2 C orange juice 2 T packed brown sugar 1 T lemon juice 2 slices fresh ginger, about 1/2 inch thick 1/4 t ground allspice 1/2 C 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. This is an official 5 A Day recipe. Nutritional analysis per serving: Calories, 376; Fat, 10 g; Cholesterol, 0.0 mg; Fiber, 7 g; Sodium, 16 mg. Percent calories from Fat, 25%. FRUITED CARROT SALAD 1 can (16 oz.) mixed fruit in juice or extra light syrup 1 T cornstarch Dash each cinnamon and mace 1/4 C nonfat plain yogurt 2 C carrot, grated 2 C red apple, chopped 1 C celery, sliced 1/4 C raisins Iceberg lettuce Drain mixed fruit, reserving all liquid. In small saucepan, whisk together reserved liquid with cornstarch, cinnamon, and mace. Stir over low heat until mixture thickens and boils; cool. Stir in yogurt. Combine mixed fruit with carrot, apple, celery, raisins. Toss fruit with yogurt dressing; spoon onto Iceberg lettuce and serve. Makes 4 servings. This is an official 5 A Day recipe. Nutritional analysis per serving: Calories, 162; Fat, 0.5 g.; Cholesterol, 0.3 mg; Fiber, 6 g.; Sodium, 66 mg. Percent calories from Fat, 3%. FUJI APPLE, CHICKEN AND BLEU CHEESE SALAD 3 Fuji apples, cored and cubed 3 boneless skinless chicken breast halves, cooked and cubed 1 C seedless red grapes, cut in halves if large 5 C mixed salad greens Bleu Cheese Dressing: 1/4 C fat free mayonnaise 1/4 C crumbled bleu cheese 1 1/2 t lemon juice Toss together apples, chicken, and grapes with bleu cheese dressing. Divide greens between four salad plates. Place a generous cupful of apple-chicken salad on each plate. Makes 4 servings. This is an official 5 A Day recipe. Recipe provided by the New Zealand Apple and Pear Marketing Board. Nutrient analysis per serving: Calories, 249; fat, 6 g; cholesterol, 56 mg; fiber, 3 g; sodium, 360 mg; Percent calories from fat, 20%. GLORIOUS FRESH FRUIT SALAD 2 thinly sliced, unpeeled apples (Empire, Cortland, Ida Red) 1 C seedless green or red grapes 1 sliced banana 1 can (16 ounce) pineapple chunks, drained 1 C cantaloupe, cut up 1 kiwifruit, peeled and sliced Honey-Cream Dressing: 1/4 C low fat sour cream or sour cream substitute 1 C low fat small-curd cottage cheese, creamed 1 C low fat vanilla yogurt 2 T honey 2 t 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. This is an official 5 A Day recipe. Recipe provided by the New York Apple Association. Nutritional analysis per serving: Calories, 230; Fat, 2 g; Cholesterol, 7 mg; Fiber, 3 g; Sodium, 192 mg; Percent calories from fat, 8%. GOLD COAST AUTUMN SALAD lettuce leaves 2 oranges, peeled and thinly sliced 2/3 C dried figs (Calimyrna or Black Mission), stems removed and quartered 1 apple or ripe pear, cored and thinly sliced Cardamon Cream Dressing: 1/2 C vanilla nonfat yogurt 1/2 t honey 1/4 t ground cardamon or cinnamon 1 T toasted coconut (garnish) On four individual salad plates, arrange a bed of lettuce leaves. Place orange slices, fig quarters and apple slices decoratively over lettuce. For dressing, in a small bowl, stir together yogurt, honey and ground cardamon until blended. Drizzle mixture over salads. Sprinkle coconut over salads for garnish. Makes 4 servings. This is an official 5 A Day recipe. Recipe provided by the California Fig Advisory Board. Nutrient Analysis Per Serving: Calories, 167; Fat, 1 g, Cholesterol, 1 mg; Fiber, 5 g; Sodium, 21 mg; Percent calories from Fat, 6%. GOLDEN FRUIT SALAD 1 Golden Delicious apple, cored and sliced 1 Red Delicious apple, cored and sliced 1 banana, peeled and sliced 1/2 C red grapes, halved and seeded, if necessary Orange Yogurt Dressing Lettuce Combine all fruits; mix well. Serve on lettuce lined salad plates with Orange Yogurt Dressing. Makes 3 servings. This is an official 5 a Day recipe. Orange Yogurt Dressing: Combine 6 1/2 C plain low fat yogurt, 2-3 tablespoons orange juice and dash nutmeg; mix well. This is an official 5 A Day recipe. 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 This not-just-for-breakfast compote combines dried and fresh fruits. Vary the fruits with the seasons, perhaps trying fresh peaches and peach nectar in summer instead of apples and apple juice. Don't be afraid to double the recipe: This compote stores well in the refrigerator and is always a welcome treat. 1 package (8 ounces) dried mixed fruit 1 C unsweetened apple juice 1 t almond extract 1 t ground cinnamon 2 medium apples, cored and cut into 1/2-inch pieces 1/4 C water 2 T 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. This is an official 5 A Day recipe. Note: To toast coconut, place 2 T flaked coconut in a 1-cup glass measure. Microwave on high for 1 to 2 minutes, or until light brown, stirring every 30 seconds. From The Pyramid Cookbook by Pat Baird, copyright 1993 by Pat Baird, reprinted by permission of Henry Holt & Co., New York. Nutritional analysis per serving: Calories, 227; Fat, 2 g; Cholesterol, 0.0 mg; Fiber, 7 g; Sodium, 13 mg. Percent calories from Fat, 9%. LUNCH-BOX APPLE BEAN SALAD 1 can (16-ounce) dark red kidney beans, rinsed and drained 2 large Red or Golden Delicious apples, cored and chopped 1/4 C finely chopped green onion 1/4 C finely chopped celery 1/4 C finely chopped mild green chilies 1 1/2 T white wine vinegar 1 1/2 T vegetable oil 1/8 t salt dash hot red pepper sauce (optional) In medium-size bowl, combine beans, apples, green onion, celery, and chilies; mix well. In small bowl, mix together vinegar, oil, salt and hot red pepper sauce (if desired); stir into bean mixture. Cover and refrigerate at least 30 minutes before serving. Makes 4 servings. This is an official 5 A Day recipe. Recipe provided by the Washington Apple Commission. Nutrient Analysis Per Serving: Calories, 206; Fat, 6 g; Cholesterol, 0 mg; Fiber, 9 g; Sodium, 78 mg; Percent calories from Fat, 26%. ORANGE NUTTY SALAD 2 oranges, peeled, cut in bite-size pieces 1 red apple, unpeeled, cut in bite-size pieces 1/2 C sliced celery 1/4 C raisins 2 T brown sugar juice of 1/2 lemon 1/4 C coarsely chopped walnuts In bowl, combine all ingredients except nuts; chill. To serve, stir in nuts. Makes 4 servings. This is an official 5 A Day recipe. Recipe provided by Sunkist Growers, Inc. Nutrient analysis per serving: Calories, 160; fat, 4 g; cholesterol, 0 mg; fiber, 3 g; sodium, 20 mg; Percent calories from fat, 24%. ORANGE WALDORF SALAD grated peel of 1/2 orange 4 oranges, peeled, cut into bite-size pieces 1 medium red apple, unpeeled, cut into bite-size pieces 3/4 C sliced celery 1 C miniature marshmallows 3 T light sour cream 3 T low calorie (fat and cholesterol free) mayonnaise 2 T sliced natural almonds 1/8 t ground cinnamon In large bowl, combine all ingredients; chill. Serve on salad greens, if desired. Makes 6 servings (about 5 1/2 cups). This is an official 5 A Day recipe. Recipe provided by Sunkist Growers, Inc. Nutritional analysis per serving: Calories, 111; Fat, 2 g; Cholesterol, 3 mg; Fiber, 3 g; Sodium, 119 mg. Percent calories from Fat, 14%. SHERRY AMBROSIA 2/3 C orange sections 1 C fresh grapefruit sections 2 medium red apples 2 T dry sherry 1 t fresh lemon juice 2 t sugar or sugar substitute to equal 2 t. sugar 1/3 C sliced banana 2 T 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. This is an official 5 A Day recipe. Recipe provided by Sunkist Growers, Inc. Nutrient 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 3/4 pound) red delicious apples 2 C watermelon cubes 1 C seedless grapes 1 orange, peeled and sliced 1 banana, peeled and sliced 2 C chilled ginger ale 2 T 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. This is an official 5 A Day recipe. Recipe provided by the Washington Apple Commission. Nutritional analysis per serving: Calories, 110; Fat, 1 g; Cholesterol, 0 mg; Fiber, 2 g; Sodium, 12 mg; Percent calories from fat, 5%. SWEET POTATO AND APPLE SALAD 2 pounds sweet potatoes 1/4 C white wine vinegar 2 T water 2 T oil 2 t lemon juice 1/2 t sugar 1/2 t salt 1/2 t pepper 2 cloves garlic, minced 3 unpeeled red cooking apples, each cored and cut into 16 wedges (about 1 pound) 6 C tightly packed fresh spinach leaves Cook sweet potatoes in boiling water 25 minutes or until tender; let cool and peel. Cut into 48 (1/4 inch thick) slices, and arrange in a large, shallow dish, overlapping slices. Combine next 8 ingredients in a small jar; cover tightly and shake vigorously. Pour over sweet potatoes; cover and let stand 1 hour. Drain sweet potatoes, reserving vinaigrette. Toss apples with half of reserved vinaigrette. Arrange 6 sweet potato slices and 6 apple wedges on each of 8 spinach lined plates; drizzle with remaining vinaigrette. Makes 8 servings. This is an official 5 A Day recipe. Recipe provided by the American Cancer Society. Nutrient analysis per serving: Calories, 164; fat, 4 g; cholesterol, 0 mg; fiber, 4 g; sodium, 176 mg; Percent calories from fat, 21%. TURKEY WALDORF SALAD 2 C sliced celery 2 C cooked small shell pasta 2 C diced cooked turkey breast (12 ounces) 2 C diced unpeeled sweet apples 1/4 C sliced scallions (green onions) 1/3 C chopped walnuts, toasted* Yogurt Dressing 1/2 C plain nonfat yogurt 3 T reduced calorie mayonnaise 3 T cider vinegar 1 T sugar 1/8 t 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. This is an official 5 A Day recipe. Recipe provided by the American Celery Council. Nutrient analysis per serving: Calories, 411; fat, 14 g; cholesterol, 69 mg; fiber, 3 g; sodium, 204 mg; Percent calories from fat; 30%. SLAWS CURRIED APPLE CABBAGE SLAW 1/4 C reduced calorie mayonnaise 1/4 C plain low fat yogurt 1 T lemon juice 1 T honey 1/2 t curry powder 1/2 t celery seed 1/8 t salt 1/8 t pepper 4 C shredded cabbage (1/2 head) 3 C apples, chopped Mix together all dressing ingredients and toss with cabbage and apples. Makes 8 (1 cup) servings. This is an official 5 A Day recipe. Nutrient analysis per serving: Calories, 53; fat, .4 g; cholesterol, .5 mg; fiber, 2 g; sodium, 141 mg; Percent calories from fat, 7%. APPLE CABBAGE SLAW 1/3 C plain lowfat yogurt 2 T pineapple or apple juice 1/4 t prepared mustard 1/8 t celery seeds 3 C shredded cabbage 2 C diced Red Delicious or Winesap apples 1 C diagonally sliced celery 1/2 C thinly sliced onion In large bowl, whisk together yogurt, juice, mustard and celery seeds. Add cabbage, apples, celery and onion. Gently toss to blend. Makes 4 servings. This is an official 5 A Day recipe. Recipe provided by the Washington Apple Commission. Nutritional analysis per serving: Calories, 73; Fat, 1 g; Cholesterol, 1 mg; Fiber, 3 g; Sodium, 54 mg; Percent calories from fat, 9%. APPLE CABBAGE SLAW WITH PINEAPPLE-YOGURT DRESSING 3 C cabbage, shredded 2 C Red Delicious or Winesap apples, diced 1 C celery, sliced diagonally 1/2 C onion rings, thinly sliced (optional) Pineapple Yogurt Dressing (recipe follows) Pineapple-Yogurt Dressing: 1/3 C plain lowfat yogurt 2 T pineapple juice 1/4 t prepared mustard 1/8 t celery seeds Combine cabbage, apples, celery, and onions. Gently toss with Pineapple Yogurt Dressing. Makes 6 servings. This is an official 5 A Day recipe. Nutritional analysis per serving: Calories, 49; Fat, 0.5 g; Cholesterol, 1 mg; Fiber, 2 g; Sodium, 36 mg. Percent calories from Fat, 9%. CONFETTI APPLESLAW 2 T orange or apple juice concentrate, defrosted 1 unpeeled red apple, cored and diced 4 C shredded cabbage 2 small red onions, finely shredded 1 red or green sweet pepper, thinly sliced 3 T raisins 1 T calorie-reduced mayonnaise 1/2 C plain low-fat yogurt 1/2 t dry mustard paprika to taste freshly ground pepper to taste In a large bowl, stir together juice concentrate and diced apple. Add cabbage, onion, pepper and raisins. In a small bowl, stir together mayonnaise, yogurt, mustard, paprika and pepper. Add to vegetable mixture. Cover tightly and refrigerate until ready to serve. Makes 7 servings. This is an official 5 a Day recipe. Nutritional analysis per serving: Calories, 82; Fiber, 1 Gram; Cholesterol, 1 mg.; Sodium, 17 mg. Percent calories from: Protein, 13%; Carbohydrate, 78%; Fat, 9%. CRISPY APPLE COLESLAW 2 C cabbage, shredded 2 medium apples, cored and cut up (Empire, Cortland, Ida Red, Crispin) 1 can crushed pineapple (drained) 1/2 C fat free mayonnaise Mix the cabbage, apples and crushed pineapple with the mayonnaise in a large bowl. Refrigerate for at least one hour. Makes 6 servings. This is an official 5 A Day recipe. Recipe provided by the New York Apple Association. Nutritional analysis per serving: Calories, 73; Fat, 0 mg; Cholesterol, 0 mg; Fiber, 2 g; Sodium, 258 mg; Percent calories from fat, 3%. SUPER COLESLAW FOR TWO 1/2 C cabbage, shredded 1/4 C carrot, shredded 1 small apple, unpeeled, chopped 1/4 C raisins 1 T nonfat yogurt 1 T low fat mayonnaise dash tarragon vinegar Combine all ingredients. Chill. Makes 2 servings. This is an official 5 A Day recipe. Recipe provided by the Polyps Prevention Trial. Nutritional analysis per serving: Calories, 125; Fat, 3 g; Cholesterol, 2 mg; Fiber, 2 g; Sodium, 63 mg; Percent calories from fat, 18%. SIDE DISHES ACORN SQUASH AND APPLE PUREE 1 acorn squash, halved and the seeds and strings discarded 1 Golden Delicious apple, cut into 1-inch pieces 1/2 T butter freshly grated nutmeg to taste if desired Arrange the squash, cut sides down, in a glass dish, prick the skin all over with the tip of a sharp knife, and microwave the squash at high power (100%) for 10 minutes. Put the apple in a 1 - or 2 cup glass measuring cup, cover it with microwave-safe plastic wrap, and microwave it and the squash at high power (100%) for 4 to 6 minutes, or until they are tender. Scoop out the squash, discarding their skin, pour off any liquid from the apple, and force the squash and the apple through the medium disk of a food mill into a bowl. Stir in the butter the nutmeg, and salt and pepper to taste. Makes 2 servings. This is an official 5 a Day recipe. Nutritional analysis per serving: Calories, 238; Fiber, 15 g.; Cholesterol, 8 mg.; Sodium, 33 mg. Percent calories from: Protein, 8%; Carbohydrate, 77%; Fat, 15%. APPLE AND BROWN RICE PILAF 1/2 onion, minced 1 T vegetable oil 1 1/2 C quick cooking brown rice 1 1/4 C low sodium chicken broth 1/2 t dried thyme, crushed salt and pepper to taste 2 C Golden Delicious apples, cored and diced 2 T 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. This is an official 5 A Day recipe. Recipe provided by the Washington Apple Commission. Nutrient 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 6 large carrots 5 large Ida Red or Rome apples 5 T sugar 5 T flour 1/2 t nutmeg 1 T margarine 1/2 C 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. This is an official 5 A Day recipe. Recipe provided by the New York Apple Association. 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 2 T margarine 1/4 C finely chopped onion 1/2 C uncooked barley 1 C low sodium chicken broth 1/4 C golden raisins 1/4 t dried thyme 2 large Golden Delicious apples, cored and finely chopped 2 T 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. This is an official 5 A Day recipe. Recipe provided by the Washington Apple Commission. Nutrient 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 1/2 C water 1/2 C raisins 2 T vegetable oil 1/2 C chopped onion 2 t curry powder 1/2 t freshly ground black pepper 1 Golden Delicious apple, peeled, cored, and chopped 3 C cooked brown rice (cooked in 3/4 C apple juice and 1 3/4 C 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. This is an official 5 A Day recipe. From The Pyramid Cookbook by Pat Baird, copyright 1993 by Pat Baird, reprinted by permission of Henry Holt & Co., New York. Nutritional analysis per serving: Calories, 341; Fat, 9 g; Cholesterol, 0.0 mg; Fiber, 5 g; Sodium, 16 mg. Percent calories from Fat, 23%. APPLE GLAZED SWEET POTATOES 1/2 C apple juice 1/4 t cinnamon 1/2 t 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. This is an official 5 A Day recipe. Recipe provided by the American Cancer Society. Nutrient analysis per serving: Calories, 72; fat, 0 g; cholesterol, 0 mg; fiber, 2 g; sodium, 184 mg; Percent calories from fat, 1%. CELERY AND APPLE STEAM-FRY WITH HONEY-MUSTARD SAUCE 1 C water 4 C diagonally sliced celery cut 1/2 inch thick 2 C diced sweet red apples (about 2 medium apples) 2 T Dijon-style mustard 1 T honey 1 t cornstarch Pinch ground black pepper 1/4 C chopped toasted walnuts (optional) 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 T 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. This is an official 5 A Day recipe. Recipe provided by the American Celery Council. Nutrient analysis per serving: Calories, 108; fat, 3 g; cholesterol, 0 mg; fiber, 3 g; sodium, 199 mg; Percent calories from fat, 26%. CURRIED CELERY WITH PEARS AND ONIONS 1 T vegetable oil 3 C celery cut in 1/2 inch pieces 1 C sweet red bell pepper cut in 1/2 inch squares 3/4 C onion cut in 1/2 inch pieces 1 1/2 to 2 t curry powder 1 1/2 C peeled and cored ripe pears cut in 1 1/2 inch pieces 3/4 C apple juice 1/2 t salt 2 C steam brown rice (3/4 C uncooked) In a large skillet heat oil until hot. Add celery, red pepper and onion; cook and stir until barely crisp-tender, about 5 minutes. Add curry powder; cook 1 minute. Add apple juice, pears and salt; simmer, covered, until vegetables and pears are tender, 2 to 3 minutes. Stir in steamed rice. Makes 4 servings. This is an official 5 A Day recipe. Recipe provided by the American Celery Council. Nutrient analysis per serving: Calories, 228; fat, 5 g; cholesterol, 0 mg; fiber, 6 g; sodium, 353 mg; Percent calories from fat, 19%. GERMAN-STYLE COOKED APPLE AND CABBAGE 8 C shredded red or green cabbage 5 C peeled and sliced Granny Smith apples 4 C boiling, salted water 4 slices bacon, diced 1 C sliced onion 2 T cider vinegar 2 T sugar 1/2 t dried fennel seed, crushed (optional) 1/4 t ground black pepper In large saucepan 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. This is an official 5 A Day recipe. Recipe provided by the Washington Apple Commission. Nutrient 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 2 t sweet butter 1 t canola oil 3/4 t ground cinnamon 1/2 t ground ginger 1/4 t ground cloves 3 large apples, cored and cut into 1/2-inch slices (about 1 1/2 lbs.) 3/4 C orange juice 1/4 C 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. This is an official 5 A Day recipe. 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. From The Pyramid Cookbook by Pat Baird, copyright 1993 by Pat Baird, reprinted by permission of Henry Holt & Co., New York. Nutritional analysis per serving: Calories, 170; Fat, 4 g; Cholesterol, 37 g; Sodium, 2 mg; Percent calories from fat, 21%. GOLDEN APPLES AND YAMS 2 large yams or sweet potatoes 2 Golden Delicious apples, cored and sliced crosswise into rings 1/4 C firmly packed brown sugar 1 t cornstarch 1/8 t ground cloves 1/2 C orange juice 2 T 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. This is an official 5 A Day recipe. Recipe provided by the Washington Apple Commission. Nutrient Analysis Per Serving: Calories, 165; Fat, 2 g; Cholesterol, 0 mg; Fiber, 3 g; Sodium, 9 mg; Percent calories from Fat, 11%. ROAST CELERY WITH APPLES 1 large garlic clove, crushed 2 T olive oil 1 medium stalk celery (about 1-1/2 lbs.) 2 large Golden Delicious apples, peeled, cored and quartered 1 C apple juice 1/4 t ground cinnamon 1/4 t salt 1/8 t ground black pepper 4 slices toasted Italian bread Preheat oven to 375F. Place garlic and oil in a 13 x 9 x 2-inch baking pan; bake until oil is hot, about 5 minutes. Meanwhile trim base of celery; cut celery stalk crosswise, about 7 inches from base (save top for soups, stews, etc); cut stalk lengthwise into 4 wedges. Place celery, apples, apple juice, cinnamon, salt and pepper in baking pan; bake, uncovered, until celery is crisp-tender, about 40 minutes, basting with pan juices every 10 to 15 minutes; discard garlic. Serve immediately over Italian bread. Makes 4 servings. This is an official 5 A Day recipe. Recipe provided by the American Celery Council. Nutritional analysis per serving: Calories, 178; Cholesterol, 0 mg; Fat, 6 g; Fiber, 3 g; Sodium, 286 mg; Percent calories from fat, 4%. SPICY APPLE-FILLED SQUASH 1 acorn squash (about 1 pound) 1 Golden Delicious apple, peeled, cored and sliced 2 t melted margarine 2 t packed brown sugar 1/8 t ground cinnamon 1/8 t ground nutmeg 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. This is an official 5 A Day recipe. 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. Recipe provided by the Washington Apple Commission. Nutrient 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 2 Sweet Dumpling or Golden Nugget squash (about 1 1/4 pounds each) 1 T vegetable oil 1 T lemon juice 1 large Granny Smith apple, cored and diced 1 medium leek, white part only, thinly sliced 1/2 t salt 1/4 t ground cinnamon 1/4 t ground nutmeg 1/8 t ground allspice 1/8 t 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. This is an official 5 A Day recipe. From The Pyramid Cookbook by Pat Baird, copyright 1993 by Pat Baird, reprinted by permission of Henry Holt & Co., New York. Nutritional analysis per serving: Calories, 155; Fat, 5 g; Cholesterol, 0.0 mg; Fiber, 8 g; Sodium, 273 mg. Percent calories from Fat, 29%. STUFFED SQUASH 6 small acorn squash 2 C cooked rice 1 tart apple, cored and diced 1/2 C green onions, finely chopped 1/2 C celery, chopped 1/2 C dates, chopped 1/4 C rice bran 1/4 C walnuts, chopped 2 T lemon juice 2 T margarine, melted 1/2 t ground cinnamon 1/4 t ground nutmeg 4 gingersnap cookies, crushed (optional) Microwave Instructions Pierce squash with meat fork in two places. Cook on HIGH 12 to 14 minutes, or until just tender, turning squash over after 6 minutes (do not overcook). Let stand 5 minutes. Cut in half and scoop out seeds. Combine rice, apple, onions, celery, dates, bran, walnuts, lemon juice, margarine, cinnamon and nutmeg; mix lightly. Spoon rice mixture into squash halves; place on round microwave proof dish. Cover tightly with vented plastic wrap. Cook on HIGH 4 to 6 minutes or until thoroughly heated. Sprinkle with gingersnap crumbs before serving, if desired. Makes 6 servings. This is an official 5 A Day recipe. Nutritional analysis per serving: Calories, 321; Fat, 10 g; Cholesterol, 0 mg; Fiber, 9 g; sodium, 62 mg. Percent calories from Fat, 27%. SWEET AND SOUR RED CABBAGE 1 small head red cabbage (1 pound) shredded 1 medium apple, unpeeled, cored, shredded 1 small potato, peeled, shredded 1 small onion, chopped grated peel of 1/2 lemon juice of 1 lemon 3 T brown sugar 1 T red wine vinegar In a large covered non-stick skillet, cook cabbage, apple, potato and onion in 1 cup water over low heat for 15 minutes; stir occasionally. Add remaining ingredients. Cover; cook over low heat 10 minutes longer, until vegetables are tender and mixture slightly thickens. Stir often. Makes 6 (3/4 cup) servings. This is an official 5 A Day recipe. Recipe provided by Sunkist Growers, Inc. Nutritional analysis per serving: Calories, 86; Fat, 0.5 g; Cholesterol, 0.0 mg; Fiber, 4 g; Sodium, 28 mg. Percent calories from Fat, 4%. SWEET POTATOES AND APPLES 1 1/2 pounds sweet potatoes 3 tart apples, unpeeled, cored and sliced 3/4 C orange juice 3/4 t grated fresh ginger 1/2 t cinnamon 1/4 t allspice 1/4 t 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. This is an official 5 a Day recipe. 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%. SWEET POTATOES AND APPLES WITH BROWN SUGAR 1 1/2 pounds sweet potatoes 3 Cortland, Crispin or Ida Red apples, cored and sliced 3/4 C orange juice 3/4 t grated fresh ginger 1/2 t cinnamon 1/4 t allspice 1/4 t nutmeg 2 T brown sugar 1/2 C nuts, chopped In a medium saucepan, cook unpeeled potatoes in boiling water for 25 minutes. Drain and cool slightly. In a medium skillet, over high heat, heat apples and orange juice with ginger, cinnamon, allspice, and nutmeg. Cover and cook until apples soften, 3-5 minutes. Uncover and reduce heat; simmer apples a few minutes longer. While apples are cooking, peel and sliced cooked sweet potatoes. Place in casserole dish, alternating apples and sliced sweet potatoes. Sprinkle with brown sugar and nuts and heat in microwave 4 to 5 minutes. Makes 6 servings. This is an official 5 A Day recipe. Recipe provided by the New York Apple Association. Nutritional analysis per serving: Calories, 254; Fat, 7 g; Cholesterol, 0 mg; Fiber, 5 g; Sodium, 14 mg; Percent calories from fat, 23%. SOUPS APPLE FENNEL SOUP 2 C low sodium chicken broth 2 C water 1/2 C white wine 2 Golden Delicious apples, peeled, cored and chopped 1 C thinly sliced carrots 1 small onion, thinly sliced 1/2 C chopped fresh fennel 1 bay leaf 1/4 t dried thyme leaves 6 peppercorns low-fat plain yogurt (optional) In large pot, combine broth, water, wine, apples, carrots, onion, fennel, bay leaf, thyme and peppercorns; bring to boil. Reduce heat and simmer, covered, 20 minutes. Strain soup, reserving liquid. Remove bay leaf from apple-vegetable mixture in strainer. In blender or food processor, puree mixture; add reserved liquid and blend well. Reheat soup, if necessary, ladle into soup bowls and serve with a dollop of yogurt if desired. Makes 4 servings. This is an official 5 A Day recipe. Recipe provided by the Washington Apple Commission. Nutrient Analysis Per Serving: Calories, 109; Fat, 1 g; Cholesterol, 0 mg; Fiber, 3 g; Sodium, 42 mg; Percent calories from Fat, 7%. SILKY SWEET POTATO AND APPLE BISQUE 1 T canola oil 2 C chopped onion 2 lbs. sweet potatoes, peeled and cut into 1-inch cubes 2 Granny Smith apples, cored, peeled, cut into 1-inch cubes (about 12 ozs.) 3 C chicken or vegetable broth 3/4 apple juice 1 t EACH dried thyme and dried basil, crushed 1/4 t freshly ground black pepper In a large saucepan heat the oil over medium-high heat. Add the onion and cook for about 3 minutes, stirring occasionally, until tender. Add remaining ingredients, cover partially, and bring to a boil. Reduce heat and simmer for about 15 minutes, or until the potatoes are tender. Cool slightly. In the workbowl of a food processor, puree soup in several batches (depending on the size of your processor) until smooth. Return the soup to the pan, and heat until warmed through. Makes 6 servings. This is an official 5 A Day recipe. From The Pyramid Cookbook by Pat Baird, copyright 1993 by Pat Baird, reprinted by permission of Henry Holt & Co., New York. Nutritional analysis per serving: Calories, 214; Fat, 4 g; Cholesterol, 0 mg; Sodium, 44 mg; Percent calories from fat, 17%. APPLESAUCES APPLESAUCE 2 pounds apples 1/2 C sugar, or to taste (sugar is optional) water Wash and quarter apples. Discard stems and blossom end. Microwave: Combine apples and water in a three quart bowl. Cover, cook 8 to 10 minutes, stirring halfway through cooking period. Range: combine apples and water in a heavy saucepan. Cover, bring to a boil and simmer over low heat, stirring often, 15 to 20 minutes, until tender. Force fruit through a sieve or food mill. Add sugar to taste while hot. Makes 6 servings. This is an official 5 A Day recipe. Recipe provided by the New Jersey Department of Agriculture from "The Apple Kitchen Cookbook." Nutrient analysis per serving: Calories, 151; fat, .5 g; cholesterol, 0 mg; fiber, 3 g; sodium, .2 mg; Percent calories from fat, 3%. CUSTOM-MADE APPLESAUCE 8 apples peeled, cored and cut in chunks (Golden Delicious, Granny Smith, Newton Pippin, Rome Beauty or Winesap may be used) 1/3 C water 1/4 C sugar Flavorings: 1 t grated lemon peel 1 t vanilla extract 1/4 t ground cinnamon 1/4 t nutmeg In 2-quart microwave-safe dish, combine apples and water. Cover with lid or vented plastic wrap and microwave on High (100 %) 12 to 14 minutes or until apples are tender. (If microwave does not have carousel, rotate dish every 4 minutes.) Stir in sugar and one choice of flavoring. Makes 4 C. This is an official 5 A Day recipe. Recipe provided by the Washington Apple Commission. Nutrient Analysis Per Serving: Calories, 136; Fat, 1 g; Cholesterol, 0 mg; Fiber, 4 g; Sodium, 0 mg; Percent calories from Fat, 4%. MICROWAVE APPLESAUCE 6 apples, peeled and sliced 1/4 C water 1/3 C sugar 1/4 T cinnamon Place all ingredients in a 2-quart microwave safe baking dish. Cover and cook on high power 6 to 8 minutes. Using a food processor, process until smooth. Makes 8 servings. This is an official 5 A Day recipe. Recipe provided by the Georgia Apple Commission Nutritional analysis per serving: Calories, 129; Cholesterol, 0 mg; Fat, .5 g; Fiber, 3.5 g; Sodium, 1.6 mg; Percent calories from fat, 3%.. ENTREES APPLE CHICKEN STIR-FRY 1/2 C onion, vertically sliced 1 C (2 medium) carrots, thinly sliced 1 1/2 t vegetable oil 1 t dried basil, crushed 1 C fresh or frozen Chinese pea pods 1 T water 1 medium Golden Delicious or Criterion apple, cored and thinly sliced 1 pound cubed boneless, skinless, chicken breast 1 T oil 2 C cooked rice Stir fry cubed chicken breast in 1 T 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. This is an official 5 A Day recipe. Recipe provided by the Washington Apple Commission. Nutrient 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 1/2 C dry white wine (chicken broth can be substituted) 4 t olive oil 2 T lime juice 2 T finely chopped onion 1/2 t salt 1/2 t dried thyme, crushed 1/8 t pepper 1 C Golden Delicious or Rome Beauty apple, cored and cut in 1 inch cubes 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. This is an official 5 A Day recipe. Recipes provided by the Washington Apple Commission. Nutrient Analysis Per Serving: Calories, 198; Fat, 6 g; Cholesterol, 60 mg; Fiber, 2 g; Sodium, 365 mg; Percent calories from Fat, 28%. APPLE TURKEY GYRO 1 C vertically sliced onion 1 C thinly sliced sweet red pepper 1 C thinly sliced green bell pepper 1 T vegetable oil 2 T lemon juice 1/2 pound turkey breast, cut in thin strips 1 medium Golden Delicious or Winesap apple, cored and thinly sliced 8 pita bread, lightly toasted 1/2 C plain yogurt Saute onion and peppers in oil in non-stick skillet until crisp tender; stir in turkey and cook until turkey is thoroughly heated. Remove from heat; stir in apple. Fold pita in half and fill with apple mixture; drizzle with yogurt. Serve warm. Makes 6 servings. This is an official 5 A Day recipe. Recipe provided by the Washington Apple Commission. Nutrient Analysis Per Serving: Calories, 253; Fat, 5 g; Cholesterol, 30 mg; Fiber, 3 g; Sodium, 258 mg; Percent calories from Fat, 17%. APPLE TURKEY SAUTE 1/2 C unsifted all-purpose flour 1/2 t salt 1/4 t ground black pepper 1 pound turkey breast, cut into 1/4 inch thick slices 1 T margarine 2 T olive oil 3 Golden Delicious apples, peeled, cored and sliced 1/2 C sliced mushrooms 1/2 C sliced onion 2 T capers 1 C apple juice 2 T 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. This is an official 5 A Day recipe. Recipe provided by the Washington Apple Commission. Nutrient Analysis Per Serving: Calories, 272; Fat, 9 g; Cholesterol, 45 mg; Fiber, 3 g; Sodium, 244 mg; Percent calories from Fat, 30%. CHICKEN ORIENTALE 4 whole chicken breasts 8 fresh mushrooms 8 parboiled whole white onions 2 oranges, quartered 8 canned pineapple chunks 8 cherry tomatoes 1 6-oz. can frozen, concentrated apple juice, thawed 1 C dry white wine 2 T soy sauce, low-sodium dash of ground ginger pepper to taste 2 T vinegar 1/4 C corn oil Remove bones, skin from chicken. Cut each half chicken breast into 4 pieces. Sprinkle with pepper. Thread 8 skewers as follows: chicken, mushroom, chicken, onion, chicken, orange quarter, chicken, pineapple chunk, cherry tomato. Place kebabs in shallow pan. Combine remaining ingredients; spoon over kabobs. Marinate in refrigerator at least 1 hour. Drain. Broil 6" from heat, 15 minutes on each side, brushing with marinade every 5 minutes. Makes 8 servings. This is an official 5 A Day recipe. Recipe provided by the National Heart, Lung and Blood Institute. Nutrient analysis per serving: Calories, 314; fat, 11g; cholesterol, 66 mg; fiber, 3 g; sodium, 220 mg; Percent calories from fat, 30%. CRUNCHY APPLE SALSA WITH GRILLED CHICKEN Salsa 2 C Gala apples, halved, cored and chopped 3/4 C (1 large) Anaheim chile pepper, seeded and chopped 1/2 C chopped onion 1/4 C lime juice salt and pepper to taste Marinade 1/4 C dry white wine 1/4 C apple juice 1/2 t grated lime peel 1/2 t salt dash 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 C 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. This is an official 5 A Day recipe. Recipe provided by the Washington Apple Commission. Nutrient Analysis Per Serving: Calories, 214; Fat, 4 g; Cholesterol, 66 mg; Fiber, 2 g; Sodium, 334 mg; Percent calories from Fat, 15%. CRUNCHY APPLE STIR-FRY 1/2 C onion, vertically sliced 1 C (2 medium) carrots, thinly sliced 1 1/2 t vegetable oil 1 t dried basil, crushed 1 C fresh or frozen Chinese pea pods 1 T water 1 medium Golden Delicious or Criterion apple, cored and thinly sliced Stir-fry onion, carrots and basil in oil in non-stick skillet until carrots are tender. Stir in pea pods and water; stir-fry 2 minutes. Remove from heat; stir in apples, Serve hot. Makes 4 servings. This is an official 5 A Day recipe. Recipe provided by the Washington Apple Commission. Nutrient Analysis Per Serving: Calories, 69; Fat, 2 g; Cholesterol, 0 mg; Fiber, 3 g; Sodium, 13 mg; Percent calories from Fat, 26%. FRENCH STYLE CHICKEN WITH APPLES 6 boneless, skinless chicken breasts 1 sliced onion 10 ounce can condensed chicken broth 3 T apple brandy, cider or apple juice 3 Empire apples, cored and sliced 6-8 artichoke hearts, cut in half pinch of ground cinnamon, nutmeg, salt and pepper minced fresh dill or parsley Spray a large non-stick skillet with cooking spray. Brown chicken breasts on both sides. Remove chicken from skillet and set aside. Stir in sliced onion, apples, artichokes, broth, juice and spices. Cook 3 minutes. Spread chicken breasts in skillet; arrange apples, onion and artichokes on top. Simmer, covered, about 10 minutes or until chicken is tender and heated through. Sprinkle with salt and pepper. Garnish with fresh parsley or dill and apple slices before serving. Makes 6 servings. This is an official 5 A Day recipe. Recipe provided by the New York Apple Association. Nutritional analysis per serving: Calories, 241; Fat, 5 g; Cholesterol, 66 mg; Fiber, 3 g; Sodium, 252 mg; Percent calories from fat, 18%. GOLDEN APPLE STUFFED FILLETS 1 C grated, peeled Golden Delicious apple 1/2 C grated carrot 1/2 C minced green onion 2 T fresh lemon juice 1/4 t ground ginger 1/4 t ground mustard 1/4 t salt 1/4 t ground black pepper 1/8 t dried thyme 4 sole, cod or other white fish fillets (4 to 5 ounces each) 1/4 C chicken broth or water Heat oven to 400; lightly oil small roasting pan. In medium-size bowl, combine apple, carrot, green onion, lemon juice, ginger, mustard, salt, pepper and thyme; mix well. Spread apple mixture evenly over length of fillets; carefully roll up. Place stuffed fillets, seam side down, in oiled pan. Pour broth over rolled fillets; cover with aluminum foil and bake 10 to 15 minutes, or until fish is opaque and barely flakes. Serve. Makes 4 servings. This is an official 5 A Day recipe. Microwave version: Prepare apple stuffing mixture and roll up fillets as above. Place stuffed fillets, seam side down, in oiled microwave-safe dish. Pour broth over rolled fillets; cover with waxed paper and microwave on HIGH 5 minutes or until fish is opaque and barely flakes. (If microwave does not have carousel, rotate dish halfway through cooking.) Recipe provided by the Washington Apple Commission. Nutrient Analysis Per Serving: Calories, 123; Fat, 2 g; Cholesterol, 53 mg; Fiber, 1 g; Sodium, 272 mg; Percent calories from Fat, 11%. WASHINGTON APPLE PIZZA 1/2 C lowfat ricotta cheese 2 T minced onion 1/2 t dried dill weed 1 16 ounce pre-cooked pizza crust 2 C Golden Delicious or Rome Beauty apples, cored and thinly sliced 1 C red bell pepper, thinly sliced 3/4 C shredded part-skim mozzarella cheese Combine ricotta cheese, onion and dill; mix well. Spread on pizza crust. Layer apples, and peppers on cheese mixture. Sprinkle with mozzarella cheese on top. Bake at 450 about 7 minutes or until mozzarella cheese melts and pizza is thoroughly heated. Makes 6 servings. This is an official 5 A Day recipe. Recipe provided by the Washington Apple Commission. Nutrient Analysis Per Serving: Calories, 317; Fat, 7 g; Cholesterol, 14 mg; Fiber, 3 g; Sodium, 102 mg; Percent calories from Fat, 21%. DESSERTS APPLE ICE 5 C sliced Granny Smith apples 1 C water 3/4 C sugar 1/2 t 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. This is an official 5 A Day recipe. Recipe provided by the Washington Apple Commission. Nutrient 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 baking apples 1 1/2 T margarine 1/3 C brown sugar 3 T chopped walnuts 1/4 C apple juice or water 3 T raisins Core apples. Combine margarine and sugar, add raisins and nuts and stuff into cavity of apples. Place apples in individual serving dishes. Pour 1 T apple juice over each apple. Cover with wax paper. Cook 8 minutes or until tender. Makes 4 servings. This is an official 5 A Day recipe. Recipe provided by the New Jersey Department of Agriculture. Nutrient Analysis Per Serving: Calories, 253; Fat, 8 g; Cholesterol, 0 mg; Fiber, 3 g; Sodium, 58 mg; Percent calories from Fat, 30%. BAKED APPLES WITH FRESH MINT 4 Red Delicious apples 1/2 C raisins 1/4 C brown sugar 1 T fresh mint, minced 2 t margarine Core apples and peel off a 1" strip around the hole on the top of each apple. Place apples in a shallow baking dish. Combine raisins, brown sugar and mint. Fill apples with raisin mixture. Top the raisin filling in each apple with 1/2 t margarine. Bake at 350 for about 50 minutes or until apples are tender. Makes 4 servings. This is an official 5 A Day recipe. Recipe provided by The Green House Fine Herbs. Nutrient Analysis Per Serving: Calories, 251; Fat, 3 g; Cholesterol, 0 mg; Fiber, 5 g; Sodium, 32 mg; Percent calories from Fat, 10%. CINNAMON BAKED GOLDENS 8 Golden Delicious apples, cored 1 C sugar water 1/4 C lemon juice 1 t ground cinnamon 1 t grated lemon peel 1/2 t ground nutmeg Pare apples 1/3 of the way down from top. Place in 13 x 9 x 2 inch baking pan. Combine sugar, 2/3 C water, lemon juice, cinnamon, lemon peel and nutmeg; bring to boil. Pour over and around apples. Bake, uncovered, in 350 oven 50 to 60 minutes or until apples are tender. Baste with mixture in pan every 15 minutes. Cool in pan. When ready to serve, remove apples to serving dish. Add 1/4 cup boiling water to pan to dilute mixture in pan. Drizzle mixture over apples. May top with frozen yogurt if desired. Makes 8 servings. This is an official 5 A Day recipe. Recipe provided by the Washington Apple Commission. Nutritional analysis per serving: Calories, 221; Fat, 1 g; Cholesterol, 0 mg; Fiber, 4 g; Sodium, 2 mg; Percent calories from fat, 3%. CITRUS BERRY SHERBET 1 envelope unflavored gelatin juice of 3 fresh oranges (1 C) 1 t grated peel and juice of 1 fresh lemon 1/4 C sugar 1 1/2 C mashed fresh or thawed, frozen strawberries or boysenberries (no sugar added) 1/2 C unsweetened applesauce In saucepan, soften gelatin in orange and lemon juice. Add sugar and lemon peel. Stir over low heat until gelatin and sugar are dissolved. Cool. Stir in strawberries and applesauce. Pour into shallow pan. Freeze until firm, about 4 hours. Makes six 1/2 cup servings. This is an official 5 A Day recipe. Nutrient analysis per serving: Calories, 98; fat, 0 g; cholesterol, 0 mg; fiber, 2 g; sodium, 6 mg; Percent calories from fat, 3%. GOLDEN APPLE MERINGUES 2 large Golden Delicious or Rome Beauty apples, pared and halved (about 3/4 pound) 2 C apple juice 1/2 C orange marmalade 2 egg whites 2 T sugar 2 T chopped, toasted almonds Poach apples in apple juice about 5 to 7 minutes or until barely tender; drain. Spoon 2 T 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 7 to 10 minutes or until lightly browned. Makes 4 servings. This is an official 5 A Day recipe. Recipe provided by the Washington Apple Commission. Nutrient Analysis Per Serving: Calories, 264; Fat, 3 g; Cholesterol, 0 mg; Fiber, 2 g; Sodium, 35 mg; Percent calories from Fat, 9%. GOLDEN SPICED BAKED APPLES 1/2 C sugar 2 T all-purpose flour 1 1/2 t ground cinnamon 6 Golden Delicious apples 2 T melted margarine 1/3 C 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. This is an official 5 A Day recipe. 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. Recipe provided by the Washington Apple Commission. Nutrient Analysis Per Serving: Calories, 274; Fat, 9 g; Cholesterol, 0 mg; Fiber, 5 g; Sodium, 45 mg; Percent calories from Fat, 29%. HONEY BAKED APPLES 6 large Rome apples 6 t honey 1/4 C orange juice 1 t 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. This is an official 5 a Day recipe. Nutritional analysis per serving: Calories, 167; Fiber, 5 g.; Cholesterol, 0; Sodium, 2 mg. Percent calories from: Protein, 2%; Carbohydrate, 95%; Fat, 3%. JERSEYBERRY SORBET 3 C fresh blueberries 3/4 C unsweetened apple or orange juice 3 T sugar 1 t fresh lime juice Combine apple or orange juice and sugar in saucepan. Bring to a boil and boil for one minute. Remove from heat and cool. Put blueberries in a blender and process until smooth. Combine pureed berries, juice mixture, and lime juice; stir well. Pour mixture into a freezer can of a hand-turned or electric ice cream maker. Freeze according to machine's directions. Makes 6 servings. This is an official 5 A Day recipe. Recipe provided by the New Jersey Department of Agriculture. Nutrient Analysis Per Serving: Calories, 78; Fat, 0 g; Cholesterol, 0 mg; Fiber, 1 g; Sodium, 6 mg; Percent calories from Fat, 4%. LEMONY POACHED GOLDEN APPLES 3 large Golden Delicious apples, cored 1 1/2 C apple juice 1 1/2 t grated lemon peel 1/8 t 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. This is an official 5 A Day recipe. Recipe provided by the Washington Apple Commission. Nutrient Analysis Per Serving: Calories, 71; Fat, 0 g; Cholesterol, 0 mg; Fiber, 1 g; Sodium, 2 mg; Percent calories from Fat, 4%. NECTARINE BERRY ICE 3/4 C apple juice or white grape juice or water 5 fresh nectarines, pureed 1 C fresh or frozen red berries, pureed In large bowl, combine all ingredients. Freeze in freezer container or in ice cream maker according to manufacturer's directions. Thirty minutes before serving, process in food processor and refreeze until serving. Makes 8 servings. This is an official 5 A Day recipe. Recipe provided by the California Tree Fruit Agreement. Nutrient analysis per serving: Calories, 61; fat, 0 g; cholesterol, 0 mg; fiber, 2 g; sodium, 1 mg; Percent calories from fat, 0%. ORANGE POACHED APPLE 6 small Golden Delicious apples 1 1/2 C orange juice 1/2 C cream sherry 1 stick cinnamon 2 t grated orange peel Core apples from bottom, leaving top side of apples unpierced; peel apples. In 2 quart saucepan, 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. This is an official 5 A Day recipe. Recipe provided by the Washington Apple Commission. Nutrient 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 (suggested: Empire, Gala, Golden Delicious, Ida Red, Jonagold, Jonathan, McIntosh, or Rome) 1/4 C peach preserves 1/4 t cinnamon 1/4 C apple cider or apple juice 3/4 C 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. This is an official 5 A Day recipe. Recipe provided by the Michigan Apple Committee. 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 C whole cranberry sauce 1/4 t grated orange peel 1/8 t ground nutmeg 3/4 C water 1/2 C orange juice 1/3 C 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. This is an official 5 A Day recipe. Recipe provided by the Washington Apple Commission. Nutrient Analysis Per Serving: Calories, 175; Fat, 0 g; Cholesterol, 0 mg; Fiber, 3 g; Sodium, 7 mg; Percent calories from Fat, 2%. SAUTEED APPLE SLICES WITH APRICOT SAUCE 3 oz. dried apricots (10 large) 2 16-oz. cans apricot halves, drained (juice-pak) 1/3 C water 3 large Greening or Granny Smith apples (1 1/2 pounds total), cored, peeled and cut into 16ths 1/3 C sugar 1 t vanilla For apricot sauce: Combine dried apricots in bowl with enough hot water to cover and let stand 10 minutes to soften. Drain thoroughly. Steel knife: Puree dried apricots in work bowl 10 seconds. Add drained canned apricots and blend 20 seconds. With machine running, add 1/4 cups water and mix well (consistency should be thick but flowing; add remaining water if necessary). Transfer to container. Cover tightly and chill until 15 minutes before serving time. For apples: Combine apple slices, sugar and vanilla in large skillet. Place over high heat and cook, tossing mixture with spatula, until apples are tender but still crisp, about 3 minutes. Spoon 3 tablespoons apricot sauce on each dessert plate. Arrange 6 warm apples slices on to. Serve immediately. Make 8 servings. This is an official 5 a Day recipe. Nutritional analysis per serving: Calories, 132; Fiber, 3 g.; Cholesterol, 0; Sodium, 5 mg. Percent calories from: Protein, 3%; Carbohydrate, 95%; Fat, 2%. BEVERAGES APPLE HONEY SHAKE 1 quart chilled apple cider or juice 2 C chilled orange juice 1/4 C honey 2 t 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. This is an official 5 A Day recipe. Recipe provided by the New York Apple Association. Nutritional analysis per serving: Calories, 158; Fat, 0 g; Cholesterol, 0 mg; Fiber, 0 g; Sodium, 6 mg; Percent calories from fat, 1 %. REFRESHING LEMON AND ORANGE PUNCH juice of 4 oranges (1 1/4 C) juice of 1 lemon 1 can (6 ounces) unsweetened pineapple juice, chilled 1 can (6 ounces) apple juice, chilled 1 can (12 ounces) low calorie lemon-lime flavored soda, chilled ice cubes In pitcher combine fruit juices, soda and ice; stir well. Garnish each serving with orange and lemon cartwheel slices, if desired. Makes 4 (9 ounce) servings. This is an official 5 A Day recipe. Recipe provided by Sunkist Growers, Inc. Nutritional analysis per serving: Calories, 87; Fat, 0.0; Cholesterol 0.0 mg; Fiber, 1 g; Sodium, 14 mg. Percent calories from Fat, 2%. SPARKLING PUNCH 2 C orange juice 3 T. lemon juice (juice of one lemon), optional 6 oz. unsweetened pineapple juice 1 C unsweetened apple juice 12 oz. lemon or lime sparkling mineral water or club soda In a large pitcher, combine the fruit juices and sparkling water. Pour over ice. Makes about 4/10 oz. servings. This is an official 5 a Day recipe. Nutritional Analysis Per 10 Oz. Serving: Calories, 111; Fiber, 1 g.; Cholesterol, 0 mg.; Sodium, 9 mg. Percent calories from: Protein, 4%; Carbohydrate, 93%; Fat, 3%. SNACKS BROWN BAG FRUIT MIX 1/2 C apple, unpared, diced 1/2 C banana, sliced 1/2 C grapefruit sections, cut up 2 T grapefruit or pineapple juice 1/3 C grapes, halved 1/3 C 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. This is an official 5 a Day recipe. 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 C) 2 bananas, sliced 2 small green 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. This is an official 5 A Day recipe. Recipe provided by the California Prune Board. 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 T granola 1 T toasted pecans, chopped 2 T 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. This is an official 5 A Day recipe. Nutritional analysis per serving. Calories, 494; Fat, 9 g; Cholesterol, 4 mg; Fiber, 6 g; Sodium,. 178 mg. Percent calories from Fat, 16%. SAUCES, DIPS APPLE-CRANBERRY SAUCE 6 ounces fresh or frozen cranberries (1/2 package) 4 large apples, cored, peeled and diced into chunks 1/2 C water 1 C sugar (adjust depending on tartness of apples) Place all ingredients in a sauce pot and bring to a boil. Simmer until apple chunks are just tender. Sauce will thicken and color will blend as it cools. Makes 6 servings. This is an official 5 A Day recipe. Recipe provided by Crist Brothers Orchards Inc. Nutritional analysis per serving: Calories, 212; Fat, 0 g; Cholesterol, 0 mg; Fiber, 3 g; Sodium, 1 mg; Percent calories from fat, 2%.. ORANGE-YOGURT DIP FOR FRESH FRUIT 1 carton (8 ounces) lowfat plain yogurt 2 T honey grated peel of 1/2 orange 2 oranges, peeled, segmented 1 medium apple, unpeeled, sliced* 1 medium banana, peeled, cut into chunks In small bowl, combine yogurt, honey and orange peel. Serve as a dip with oranges, apple and banana. Makes 4 servings (2 ounces dip each). This is an official 5 A Day recipe. *Sprinkle cut apple and banana with a small amount of orange or lemon juice to prevent fruit from darkening. Recipe provided by Sunkist Growers, Inc. Nutrient analysis per serving: Calories, 148; fat, 1 g; cholesterol, 4 mg; fiber, 3 g; sodium 44 mg; Percent calories from fat, 8%. SUNSHINE FRUIT SAUCE 6 C peeled and sliced apples and/or pears 1 1/2 C prune juice 1 C (about 6 ounces) pitted prunes 1 to 2 T brown sugar 2 t grated orange peel or 2 t vanilla or 1 t anise seeds 4 orange slices, halved In 3-quart saucepan combine apples, pears and prune juice. Bring to boil; reduce heat and simmer about 30 minutes until fruit is tender, stirring occasionally. Stir in prunes and sugar. Simmer about 10 minutes until prunes are plumped. Stir in orange peel. Cool to room temperature. Pour into bowl, mix in orange slices and cover and refrigerate up to 2 weeks. Use as a topping for cereal, pancakes, waffles, french toast, or as a relish with poultry, beef and pork dishes. Makes 8 servings. This is an official 5 A Day recipe. Recipe provided by the California Prune Board. Nutritional analysis per serving: Calories, 143; Fat, 0 g; Cholesterol, 0 mg; Fiber, 3 g; Sodium, 4 mg; percent calories from fat, 2%. 1