FAT BURNING FRUITS and Recipes

FAT BURNING FRUITS ARE: WATERMELON, PINEAPPLE, KIWI FRUIT, GRAPES, PEACH, FIGS, APPLES, APRICOT, MELON, PEAR, MANGO,BANANAS, PAPAYA, PRUNE, CHERRIES, BERRIES, ORANGES, LEMON, LIME, GRAPEFRUIT, CRANBERRIES

1. Apricots- This low-cal, sweet treat cleanses the digestive system and eliminates the body’s waste by encouraging detoxification. Apricots supply antioxidants that assist the body in preventing infection and disease. In addition to acting as a laxative, apricots are an effective treatment for PMS and menstrual cramps

Nutrients: Vitamins B1, B2, B3, B5, B6, C, beta-carotene, folate, calcium, copper, iron, magnesium, potassium, zinc.

APRICOT AND BANANA ICE CREAM

2 bananas
6 ripe apricots
2 cups low-fat yogurt
1 tsp. honey (optional)

Peel the bananas and roughly chop them together with the apricots. Blend in a food processor with the yogurt. Add honey to sweeten, if you like. Transfer to a freezer-proof container and freeze 4 hours, stirring occasionally.

2. CHERRIES- Besides being a healthy, low-calorie fruit, cherries have superb power of detoxification. They contain ellagic acid, a kind of supernutrient that fights cancer, as well as antioxidents that fend off infection. They are beneficial if you have been in a smoky or polluted atmosphere or have consumed more alcohol than you should. Cherries are also antispasmodic and soothing for the digestive tract, especially when combined with yogurt.

Nutrients: Vitamin C, Beta-Carotene, folate; calcium, magnesium, phosphorus, potassium; flavonoids

CHERRY DELIGHT

1/2 cup orange juice
1 2/3 cups low-fat bio-yogurt
1 cup cherries, stones and stems removed

Stir the orange juice into the yogurt. Pour the mixture over the cherries and serve.



3. BANANAS--Releasing energy over a prolonged period, makes for an excellent snack for dieters,
because it stabilizes energy levels and lowers harmful LDL cholesterol. Bananas are an excellent source of low-fat protein, and with their high fiber content, are deeply cleasing and a mild laxative, too.

Nutrients--Vitamin B6, C, K, beta-carotene, folate; calcium, iron, magnesium, phosphorus, potassium, zinc; fiber; protein; tryptophan


NUTTY BANANAS

4 ripe bananas
honey for rolling
4 tbsp. chopped mixed nuts
1/2 cup coconut

Slice bananas in half, roll or drizzle on honey, sprinkle on nuts and coconut. Or leave whole, roll in honey , nuts, and coconut, then freeze 1 hour.




Healthy Banana Nut Bread

This recipe serves: 18
Preparation time: 15 minutes
Baking time: 55 minutes

Ingredients
4-5 ripe bananas, mashed
1 ¾ cup Splenda
3 tablespoon half & half milk
3 tablespoons butter
2 eggs, beaten
2 cups flour
1 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon salt
2 cups English walnuts, chopped

Baking Instructions
1. Mash bananas with fork and put into mixing bowl.
2. Add melted butter, eggs, Splenda and half & half and beat well.
3. Add dry ingredients and stir until blended. Add nuts (Break half nuts in two) and mix well.
4. Place into 2 small greased bread pans. Bake at 350 degrees for 55 minutes. Makes 18 servings



4. Berries--includes strawberries, raspberries, blackberries, blueberries, black and red currants, stimulate all the main organs that are involved in detoxification, boosting metabolism and making the body more efficient at burning fat. Cranberries are the winter version of these fruits.

Raspberries-are a mild laxative and help with bloating.

Strawberries-antioxidant properties are especially good for the skin, smoothing out lines and wrinkles. Both berries stimulate the circulation of blood to help speed up the metabolism.

Cranberries-have a very high alkaline which is good for heartburn and indigestion, also good for the liver, and for urinary and bladder infections.

Nutrients-Vitamin C, E, beta-carotene, bioton, folate; calcium, iron. magnesium, phosphorus, potassium, sodium


STRAWBERRIES WITH STRAWBERRY SAUCE

3 cups strawberries
1 tbsp. lemon juice
honey or 1 tsp. of liqueur such as kirsch or framboise
few fresh mint sprigs

Wash the strawberries and put half of them in a glass dish. Make the strawberry sauce by pureeing the remainder in a blender with lemon juice, if this is too tart, add honey or liqueur. Pour sauce over strawberries and decorate with sprigs and serve.



Strawberry, Yogurt and Granola Parfaits with Blueberry Sauce

This recipe serves: 8
Preparation time: 30 minutes
Cooking time: 40 minutes

Ingredients
For the granola:
2 cups rolled oats
1/4 cup sliced almonds
1/4 cup honey
1/4 cup molasses
2 tablespoons water
1 1/2 tablespoons vegetable oil
1/4 teaspoon cinnamon
3/4 cup raisins

For the blueberry sauce:
1 cup blueberries fresh or frozen
juice of 1/2 lemon
sugar (2-4 tablespoons, to taste)

For the parfaits:
4 cups plain, nonfat yogurt
2 cups fresh strawberries
8 tall parfait glasses

Cooking Instructions
For the granola:
1. Heat the oven to 375°F.
2. Combine the oats and almonds in a medium bowl.
3. In a small saucepan combine the honey, molasses, water, vegetable oil and cinnamon and heat through, stirring for about one minute. Pour over the oat mixture and stir to blend.
4. Spread the granola onto a baking sheet and toast, stirring every 10 minutes until golden-crisp, about 30 minutes.
5. Remove from the oven and add the raisins. Cool completely before serving.
6. The granola can be made ahead and stored in an airtight container for up to three weeks in the refrigerator or at room temperature.

For the blueberry sauce:
1. Puree the berries in a blender with the lemon juice. Blend in the sugar by the tablespoonful, tasting after each addition, until the desired degree of sweetness is reached.
2. Strain through a fine strainer, pressing with a rubber spatula to release the juices.

For the parfaits:
1. Layer the granola, strawberries and yogurt and drizzle with blueberry sauce.




STRAWBERRY AVOCADO SALAD

2 tbsp. each; olive oil and sugar
4 tsp. honey
1 tbsp. cider vinegar
1 tsp. lemon juice
2 cups torn salad greens
1 avocado-peeled, pitted, and sliced
10 strawberries, sliced
1/2 cup chopped pecans

In a small bowl, whisk together the sugar, olive oil, honey, vinegar, and lemon juice. Set aside. Place the salad greens in a pretty bowl, and top with sliced avocado and strawberries. Drizzle dressing over everything, then sprinkle with pecans. Refrigerate for up to 2 hours before serving, or serve immediately. Serves 2.


Strawberry Soup with Sorbet

This recipe serves: 4
Preparation time: 10 minutes

Ingredients
1 pint fresh strawberries, cleaned and hulled
about 1/2 cup brown sugar
juice of 1 lemon
4 scoops of fruit sorbet

Cooking Instructions
1. Purée the strawberries in a blender or food processor.
2. Strain with a fine mesh strainer, pressing gently on the pulp to release the juice.
3. Blend in the sugar and lemon juice until a pleasant balance of sweetness and tartness is reached.
4. Ladle the soup into soup bowls and serve with a scoop of fruit sorbet.




Fresh Strawberry Almond Tart


This recipe serves: 8
Preparation time: 20 minutes
Cooking time: 8 minutes
1 serving 175 calories

Ingredients
6 eggs, separated (at room temperature)
1 cup almond flour
1/4 cup sugar
1/4 cup orange marmalade
2 pints strawberries washed, hulled and halved
2 tablespoons crushed almonds

Cooking Instructions
1. Preheat the oven to 350°F.
2. Spray a 10" removable bottom tart pan with a nonstick cooking spray.
3. In a mixing bowl, whip the egg yolks and 1 tablespoon of water on high speed until thick and lemon colored, about 5 minutes. Fold the almond flour into the yolks.
4. In a clean bowl, whip the egg whites and sugar until medium peaks form, about 2 to 3 minutes. Add a large tablespoon of the whites into the egg yolk mixture to loosen it and fold the remaining egg whites into the mixture and mix until just combined.
5. Pour the batter into the prepared tart pan. Bake until the edges are golden brown, about 5 to 8 minutes.
6. Cool for 15 minutes. Remove from the pan and place on a rack to finish cooling.
7. In the microwave, warm the orange marmalade until it is runny and brush the top of the tart with half of it.
8. Lay the strawberries on the glaze in concentric circles, mounding them in the middle of the tart.
9. Glaze the strawberries and the edge of the tart with the remaining orange marmalade glaze. Sprinkle with almonds.



Cranberry-Walnut Oatmeal

This recipe serves: 1
Preparation time: 5 minutes
Cooking time: 8 minutes

Ingredients
1 cup water
1/2 cup oatmeal
3 tablespoons dried cranberries
1/2 tablespoon chopped walnuts
1 teaspoon brown sugar

Cooking Instructions
1. Combine the water and oatmeal in a small saucepan.
2. Add the cranberries and cook, stirring occasionally, over medium heat for 7 minutes. Stir in the walnuts.
3. Spoon into a serving dish, sprinkle with the brown sugar. Serve warm.




Cranberry Nut Muffins

This recipe makes: 36 mini muffins
Preparation time: 15 minutes
Cooking time: 15 minutes

Ingredients
2 cups flour
1 cup sugar
2 teaspoons baking powder
1/4 teaspoon salt
1 large egg, at room temperature
1 cup milk, at room temperature
4 tablespoons unsalted butter, melted
1/2 cup chopped, dried cranberries
1/2 cup finely chopped pecans

Cooking Instructions
1. Preheat the oven to 400°F. Coat a muffin pan with nonstick spray.
2. Sift the flour, sugar, baking powder and salt together. (This can be done the night before and kept covered on the counter.)
3. Whisk together the egg, milk and melted butter. If the egg and milk are cold, the butter may solidify.
4. Make a well in the center of the dry ingredients and add the liquid all at once. Stir with a wooden spoon until the dry ingredients are just moistened. Fold in the cranberries and pecans. The batter will be a little lumpy; do not overmix.
5. Fill the tins two-thirds full, being careful not to drip batter on the edge of the tins where it will burn and cause sticking.
6. Bake until golden brown and set in the center, approximately 12 to 15 minutes. The muffins are done when a small knife inserted in the center of a muffin comes out dry. Cool for 5 minutes before removing from the pan.




Cranberry-Walnut Muesli

This recipe serves: 4
Preparation time: 5 minutes

Ingredients
1 cup rolled oats
1/2 cup skim milk
1/3 cup dried cranberries
3 tablespoons chopped walnuts

Cooking Instructions
1. Place the oats in a bowl. Add the milk. Cover and refrigerate overnight.
2. Stir in the cranberries and walnuts when ready to serve.


HEALTHIER BLUEBERRY MUFFINS

This recipe serves: 12
Preparation time: 10 minutes
Cooking time: 25 minutes

Ingredients
1 cup whole wheat flour
1 cup unbleached all-purpose flour
1 tablespoon baking powder
1-1/2 tablespoons crystalline fructose
1/2 teaspoon ground mace
2 egg whites
1 cup fat-free milk
1 teaspoon vanilla extract
3 tablespoons canola oil
1 cup fresh blueberries

Cooking Instructions
1. Preheat oven to 425 degrees F. Coat a 12-cup muffin pan with non-stick cooking spray. Sift dry ingredients into a medium-size bowl.
2. In a small bowl, beat egg whites lightly and stir in milk, vanilla and canola oil. Add to dry ingredients and mix until the batter is moist.
3. Fold in blueberries. Spoon into muffin cups and bake 25 minutes until lightly browned. (Makes 12 muffins).



Blueberry Breakfast Blend


This recipe serves: 2
Preparation time: 5 minutes

Ingredients
3/4 cup blueberries
1/2 cup fat-free yogurt (plain or vanilla)
1/2 banana
1/2 cup orange juice

Preparation Instructions
Blend until smooth. Makes a great breakfast drink. You can also add 1/2 of an apple or consider using strawberries or pineapple in place of blueberries. Makes 2 servings.




Raspberry Cake with Blueberry Sauce

This recipe serves: 10
Preparation time: 20 minutes
Cooking time: 30 minutes
1 slice 206 calories

Ingredients
For the Raspberry Cake:
1/4 cup unsalted butter (1/2 stick), at room temperature
2/3 cup sugar
2 large eggs, at room temperature
1 teaspoon vanilla extract
1 cup flour
1 teaspoon baking powder
1/2 teaspoon salt
2 cups 1% milk, at room temperature
Nonstick cooking spray
1/2 cup fresh, ripe raspberries, rinsed

For the Blueberry Sauce:
1/2 cup water
1/4 cup sugar
1 cup fresh, ripe blueberries, rinsed
Fresh lemon juice to taste

Cooking Instructions
For the Raspberry Cake:
1. Preheat the oven to 350°F.
2. Beat the butter in a mixing bowl with an electric mixer on high speed for 30 seconds. Gradually add the sugar and continue to beat until the mixture is pale yellow and very fluffy.
3. Add the eggs 1 at a time while mixing on low speed. Stir in the vanilla.
4. Sift the flour, baking powder and salt together.
5. Add half of the flour mixture and blend, then add the milk. Finally, add the rest of the flour mixture. The batter should be smooth. Do not overmix.
6. Coat a 9" round cake pan with nonstick spray. Pour the batter into the pan. Arrange the raspberries on top in a single layer.
7. Bake until golden brown and set in the center, about 25 to 30 minutes.

For the Blueberry Sauce:
1. Bring the water and sugar to a boil in a small saucepan over high heat. Remove from the heat.
2. Puree the blueberries in a blender with half of the sugar syrup. Adjust the taste by adding a few drops of lemon juice and more sugar syrup until a pleasant balance of sweetness and tartness is reached.
3. Putting it together: Place 1 slice of cake on each plate. Drizzle the sauce around the cake. Garnish with a sprig of mint (optional).




Berries and Cherries Mountain Recipe

This recipe serves: 12
Preparation time: 10 minutes
Freezing time: several hours

Ingredients
1 box honey graham crackers
24 oz. light cherry yogurt
1 large container diet Cool Whip
2 containers blueberries

Preparation Instructions
Take honey graham crackers, cherry yogurt, non-dairy whip, blueberries and proceed to make a cake with the ingredients. Put one graham on dish, then a small mound of yogurt, then a small mound of diet cool whip on top and then a dollop of blueberries. Continue until you have filled a glass dish full. Then freeze all the ingredients and enjoy later in the evening. Makes 12 servings.




5. APPLES-Apples help rid the body of toxins and keep the intestines healthy. The pectin helps reduce the levels of bad LDL cholesterol in the blood. In addition apples contain enzymes that aid the digestive proccess including malic acid, which helps to break down and eliminate fatty deposits in the bodies cells. Apples reduce various forms of inflammation. Appples are a superb skin-booster, clearing blemishes.


Nutrients-Vitamin C, beta-carotene, folate; calcium, magnesium, phosphorus, potassium; malic acid; pectin



STUFFED APPLES

4 large sweet apples
8 dried apricots
2/3 cup raisins
1 2/3 cups unsweetened apple juice

Core the apples and score a shallow cut around the middle of each so they wont explode in the oven. Place on a shallow baking sheet. Chop the apricots, mix with the raisons and place insside the cored apples. Pour the juice over the top and bake in a preheated oven at 350 degrees 45 minutes.




Apple Cinnamon Grits

This recipe serves: 4
Preparation time: 10 minutes
Cooking time: 1 hour 10 minutes

Ingredients
2 cups water
2 cups skim milk
1 cup hominy
1 pinch salt
2 teaspoons butter, unsalted
1 large tart apple, diced
1/2 teaspoon ground cinnamon
1 tablespoon brown sugar

Cooking Instructions
1. Bring the water and milk to a boil in the top of a double boiler, then stir in the hominy and add a dash of salt. Cook on top of the double boiler, stirring constantly, until the grits thicken, about 5 minutes. (If not using a double boiler, cook in a saucepan over very low heat for about the same amount of time.)
2. Cover, and cook until the grits are tender, about 1 hour. (If the grits get too thick, just add water to thin them.) Stir in the butter, apple, and cinnamon. Sprinkle with brown sugar. Serve hot.



Apple-Cranberry Muesli

This recipe serves: 4
Preparation time: 5 minutes

Ingredients
1 cup rolled oats
1/2 cup skim milk
1/3 cup dried cranberries
1 tart apple cored, peeled and diced

Cooking Instructions
1. Place the oats and milk in a bowl. Cover and refrigerate overnight.
2. Stir in the cranberries and diced apple when ready to serve.




Sour Cream-Apple Muffins

This recipe serves: 12
Preparation time: 15 minutes
Cooking time: 45 minutes
calories 228

6 tbsp. softened butter
1 cup sugar
2 eggs
1 1/2 teaspoons vanilla extract
1 cup all purpose flour
1 cup whole wheat flour
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/3 cup applesauce
2/3 cup non-fat sour cream
2 Gala or Granny Smith apples, peeled, cored and sliced

Cooking Instructions
1. Preheat the oven to 350ºF and spray a muffin tin with nonstick spray.
2. Beat the butter and sugar together with an electric mixer on high speed until the mixture is light in color and fluffy.
3. Lower the speed to low and add the eggs one at a time. Add the vanilla.
4. In a separate bowl, combine the flours, baking powder, baking soda and salt.
5. Fold half of the dry ingredients into the butter mixture using a rubber spatula or wooden spoon. Stir in the applesauce and sour cream. Fold in the remaining dry ingredients.
6. Fill the muffin tins halfway with batter. Add a few apple slices to each muffin and spoon the remaining batter over the apples.
7. Bake on the center rack until the muffins are golden brown and springy to the touch, about 35 to 40 minutes.




Chicken with Apples and Cider Sauce

This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 20 minutes

Ingredients
1 1/2 tablespoons olive oil
4 boneless, skinless chicken breasts, 4 to 6 oz. each
salt to taste
freshly ground black pepper
flour for dredging
2 apples, peeled, cored and sliced
1/3 cup apple cider
2/3 cup low-sodium chicken broth
1/2 cup non-fat sour cream
1 tablespoon chopped parsley

Cooking Instructions
1. Heat the olive oil in a large, non-stick skillet. While the oil is heating, season the chicken with salt and pepper and dredge it in flour.
2. Sauté the chicken over medium-high heat until golden brown, about 2 minutes on each side. Remove the chicken to a platter and keep warm.
3. Add the apples and apple cider, stir with a wooden spoon to release any caramelized bits that may be stuck to the pan and cook until the cider has reduced by half.
4. Add the chicken broth, chicken and any juices that have accumulated on the platter. Simmer until the chicken is cooked through, about 10 minutes.
5. Remove the chicken to a clean serving platter and keep warm. Simmer the broth mixture until it has reduced by half, about 5 minutes. Add the sour cream and stir until it is thoroughly combined. Spoon the sauce over the chicken, sprinkle with parsley and serve.





Apple Compote

This recipe serves: 6
Preparation time: 10 minutes
Cooking time: 20 minutes

Ingredients
1 cup sugar (more or less, depending on taste)
1/2 cup water
4 cups peeled, cored and sliced apples

Cooking Instructions
1. Bring the sugar and water to a boil over high heat. Simmer for 5 minutes. This dissolves the sugar and makes a syrup.
2. Add the fruit and continue to cook for about 5 to 10 minutes, until just tender.
3. Remove the fruit from the juice and set aside. Reduce the juice over medium-high heat for about 5 minutes, until it becomes syrupy. Pour the reduced syrup over the cooked fruit. Serve warm.
For safekeeping: Cool the compote. Refrigerate up to 5 days.




Apple Sorbet Recipe

This recipe serves: 4
Preparation time: 30 minutes

Ingredients
4 apples such as Golden Delicious, Granny Smith or Jonagold
1 1/2 teaspoons fresh lemon juice
1/3 cup sugar
1/3 cup water

Cooking Instructions
1. Peel, quarter and core the apples. Quickly sprinkle them with the lemon juice to prevent browning. Set on a cookie sheet and place in the freezer.
2. Bring the sugar and water to a boil in a small saucepan over high heat. Let cool.
3. When the apples have been in the freezer 20 minutes and are about half frozen, place in a blender with the water and sugar mixture. Puree and strain, pressing with a rubber spatula to release the juices.
4. Freeze the strained apple mixture in an ice cream machine according to the manufacturer's instructions.
5. Store in the freezer until ready to use.




Apple, Yogurt and Granola Parfaits with Cranberry Sauce

This recipe serves: 8
Preparation time: 30 minutes
Cooking time: 40 minutes

Ingredients
For the granola:
2 cups rolled oats
1/4 cup sliced almonds
1/4 cup honey
1/4 cup molasses
2 tablespoons water
1 1/2 tablespoons vegetable oil
1/4 teaspoon cinnamon
3/4 cup raisins

For the cranberry sauce:

1 cup fresh cranberries
juice of 1/2 lemon
sugar (2-4 tablespoons, to taste)

For the parfaits:

4 cups plain, nonfat yogurt
2 cups fresh, diced apples, (tossed in 2 tbsp lemon juice)
8 tall parfait glasses

Cooking Instructions
For the granola:

1. Heat the oven to 375°F. 2. Combine the oats and almonds in a medium bowl. 3. In a small saucepan combine the honey, molasses, water, vegetable oil and cinnamon and heat through, stirring for about one minute. Pour over the oat mixture and stir to blend. 4. Spread the granola onto a baking sheet and toast, stirring every 10 minutes until golden-crisp, about 30 minutes. 5. Remove from the oven and add the raisins. Cool completely before serving. 6. The granola can be made ahead and stored in an airtight container for up to three weeks in the refrigerator or at room temperature.

For the cranberry sauce:

1. Puree the berries in a blender with the lemon juice. Blend in the sugar by the tablespoonful, tasting after each addition, until the desired degree of sweetness is reached. 2. Strain through a fine strainer, pressing with a rubber spatula to release the juices.

For the parfaits:

1. Layer the granola, apples and yogurt and drizzle with cranberry sauce.





Haunted Hayride Apples Recipe

This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 35 minutes

Ingredients
1/4 cup seedless raisins
1/4 cup coarsely chopped walnuts
1/4 cup brown sugar
1/4 teaspoon ground cinnamon (optional)
dash nutmeg (optional)
4 firm, tart apples (such as Granny Smith)

Cooking Instructions
1. Preheat the oven to 350°F.
2. In a small bowl, mix the raisins, walnuts, brown sugar, cinnamon and nutmeg together.
3. Wash and core the apples using an apple corer or a small knife.
4. In a baking dish, arrange the apples with the tops up. Fill each apple with one-fourth of the raisin mixture.
5. Pour water into the baking dish to the depth of 1/2".
6. Bake for 30 to 40 minutes. Baste the apples once or twice with the cooking liquid. The apples are done when they still hold their shape and yield to a knife when pierced. Serve the apples when they are cooled slightly.
7. To warm in the microwave: Place the apple in a microwave-safe dish and microwave on low for 1 minute at a time, until warm. Caution: Parts of the apple can get very hot!




Sliced Apples with Cinnamon Pudding Recipe

This recipe serves: 8
Preparation time: 5 minutes
Preparation time: 15 minutes

1 large egg
1 1/2 tablespoons cornstarch
pinch of salt
1/2 teaspoon vanilla extract
1 1/2 tablespoons butter
1/2 cup dark brown sugar
1 teaspoon freshly ground cinnamon
1 cup low-fat milk
granulated sugar (optional)
8 tart apples (Granny Smith or other variety)

Cooking Instructions
1. In a 1 or 2-quart stainless-steel saucepan, whisk the egg, cornstarch, salt and vanilla together for 2 minutes. Set aside.2. Melt the butter in another saucepan. Stir in the brown sugar and cinnamon. Cook over low heat until the butter and sugar blend together. Add the milk and heat until the sugar dissolves. (The sugar will get hard when the milk is added; it will melt again as the milk heats.) 3. Whisk a few tablespoons of the hot milk mixture into the egg mixture. 4. Gradually whisk in the rest of the milk mixture. 5. Over medium heat, whisk the combined mixture constantly until it comes to a boil. Immediately remove from the heat. 6. Pour into a bowl. (If you don't want a skin to form on the top of the pudding, sprinkle it lightly with granulated sugar.) Refrigerate. Cover with plastic wrap when cool. 7. Place 1 sliced apple into each of 8 serving bowls. Top with a few tablespoons of pudding.



Apple-Cherry Salad Surprise Recipe

Preparation time: 10 minutes
Serves: 8

Ingredients
1/3 cup packed brown sugar
3 tablespoons apple cider vinegar
1 ½ tablespoons canola oil
1/8 teaspoon freshly ground black pepper
2 apples, chopped
1 (12-ounce) package broccoli slaw
1 lb. fresh cherries, pitted and cut in half
1/3 cup dried tart cherries (can also use raisins)
2 tablespoons raw sunflower seed kernels (can also use soy nuts)

Preparation Instructions
Use a small bowl to whisk the first 4 ingredients. In a large bowl combine the apple, broccoli, and cherries. Toss well. Drizzle the salad with the vinaigrette and toss well. Sprinkle with sunflower seeds. Makes 8 servings



Applesauce Recipe

This recipe serves: 4
Preparation time: 10 minutes
Cooking time: 25 minutes

Ingredients
2 cups apples, peeled, cored and cut into chunks
1/3 cup water
2 1/2 teaspoons lemon juice
3 tablespoons honey
cinnamon to taste (optional)
nutmeg to taste (optional)

Cooking Instructions
1. Place the apple chunks in a large, heavy-bottomed, stainless steel pot. Add the rest of the ingredients.
2. Bring to a boil over medium-high heat, stirring occasionally. Simmer until the fruit becomes tender, about 20 minutes.
3. Puree in a food mill or blender.
4. Cool and refrigerate