Recipes
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 Tbs honey
1 Tbs lemon juice
1/2 tsp cinnamon
2 navel oranges, peeled and cut into segments
2 pink grapefruit peeled and cut into segments
mint sprigs for garnish
In 2 - 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.
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 Tbs cereal and garnish with
a prune. Serve immediately, or refrigerate up to 4 hours before serving.
Makes 4 servings.
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.
Recipe provided by Sunkist Growers, Inc.
Nutritional analysis per serving: Calories, 102; Cholesterol, 0 mg; Fat,
1 g; Fiber, 2 g; Sodium, 1mg; Percent calories from fat, 8%.
RED DELICIOUS APPLE OATMEAL
1/2 C (about 1/2 medium) diced New England Red Delicious apple
1/3 C each apple juice and water
1/8 tsp 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.
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 Tbs honey
2 Tbs lemon juice
1/2 tsp 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.
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%.