Recipes


SIDE DISHES

ACORN SQUASH AND APPLE PUREE
1 acorn squash, halved and the seeds and strings discarded
1 McIntosh 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.
Nutritional analysis per serving: Calories, 238; Fiber, 15 g.; Chol esterol, 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 Red 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.
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.
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 Red 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.
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 Red 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.
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.
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.
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.
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 Cortland 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.
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 Empire or Rome 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.

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.
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.
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.
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 McIntosh 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.

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.
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 Tbs vegetable oil
1 Tbs lemon juice
1 large Jonagold apple, cored and diced
1 medium leek, white part only, thinly sliced
1/2 tsp salt
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1/8 tsp ground allspice
1/8 tsp 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.
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 Tbs lemon juice
2 Tbs margarine, melted
1/2 tsp ground cinnamon
1/4 tsp 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.
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 Tbs brown sugar
1 Tbs 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.
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 tsp grated fresh ginger
1/2 tsp cinnamon
1/4 tsp allspice
1/4 tsp 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.
Nutritional analysis per serving: Calories, 182; Fiber, 5.35 g.; Chol esterol, 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 apples, cored and sliced
3/4 C orange juice
3/4 tsp grated fresh ginger
1/2 tsp cinnamon
1/4 tsp allspice
1/4 tsp nutmeg
2 Tbs 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.
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%.