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October 25, 2005
How Do You Like Them Apples?
A line from my favorite movie and a great way to reach your daily 25 grams of fiber goal - as long as you eat the peel. One apple with the peel has 3 grams of fiber. When apple prices are at their lowest in these fall months, try this multi-flavored sweet, bitter and nutty salad and for dessert a warm twist on baked apples.
Apple, Walnut, and Mixed Greens Salad with Zinfandel-Cranberry Vinaigrette
Tossing the cubed apples with lemon juice will help keep them from turning brown. If you prefer sharper onion flavor, use red onions instead of Walla Wallas.
1 cup sweetened dried cranberries (such as Craisins)
3/4 cup apple juice
1/2 cup zinfandel or other fruity dry red wine
1/2 cup cranberry juice cocktail
3 tablespoons minced shallots
1 1/2 tablespoons fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon walnut oil
10 cup gourmet salad greens
3 cups cubed Gala apple (about 2 apples)
1 cup thinly sliced Walla Walla or other sweet onion (about 1 medium onion)
1/3 cup coarsely chopped walnuts, toasted
Combine cranberries and apple juice in a medium saucepan; bring to a boil. Remove from heat; let stand for 10 minutes. Drain cranberries; discard apple juice. Set cranberries aside.
Bring wine and cranberry juice to a boil in pan, and cook until reduced to 1/3 cup (about 8 minutes). Pour wine mixture into a medium bowl; add shallots, lemon juice, salt, and pepper. Gradually add oil, stirring with a whisk.
Combine cranberries, greens, apple, and onion in a large bowl. Drizzle dressing over salad; toss gently to coat. Sprinkle with toasted walnuts.
Yield: 10 servings (serving size: about 1 1/3 cups salad and about 1 1/2 teaspoons walnuts)
CALORIES 140(28% from fat); FAT 4.4g (sat 0.4g,mono 0.7g,poly 2.8g); PROTEIN 2.7g; CHOLESTEROL 0.0mg; CALCIUM 58mg; SODIUM 146mg; FIBER 4.3g; IRON 1.7mg; CARBOHYDRATE 25.2g
Baked Apples
Chop the nuts and apples the night before, and combine with the rest of the ingredients in the morning. Serve these juicy baked apples over slices of Spiced Pumpkin Bread, warm bowls of oatmeal, or pancakes. Ida Red and McIntosh apples also work well.
2 cups dried cranberries
1 1/4 cups coarsely chopped walnuts
1 cup packed brown sugar
1 cup water
2 teaspoons ground cinnamon
6 Gala Apples, cored and chopped (about 3 pounds)
Combine all ingredients in a large microwave-safe dish. Microwave at high 20 minutes or until apples are soft, stirring occasionally.
Yield: 6 cups (serving size: 1/4 cup)
CALORIES 126(29% from fat); FAT 4.1g (sat 0.4g,mono 0.6g,poly 3g); PROTEIN 1g; CHOLESTEROL 0.0mg; CALCIUM 16mg; SODIUM 4mg; FIBER 2.3g; IRON 0.5mg; CARBOHYDRATE 23.7g
Posted by Lisa at October 25, 2005 09:01 AM
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