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The best approach to good
nutrition is balance' A
good diet provides all the
nutrients the body
needs—carbohydrates, proteins,
fiber," vitamins, minerals and yes,
even fats—all taken in moderate
quantities and the right
proportions.
Most hdalth organizations, such
as the American Heart Association
and the American Dietetic
Association, recommend at least
five servings of fruit and
vegetables daily. Fruit and
vegetables are rich sources of
fiber, vitamins, minerals, a variety
of disease-preventative phyto
chemicals and antioxidants By
adding nutritious, functional foods
like apples and frozen or canned
sweet cherries and honey (nature’s
nutritional sweetener), with little
extra effort busy cooks can serve
tasty meals that are part of a
natuially balanced diet.
Although fall is prime apple
season, crisp, juicy apples may be
enjoyed all year-round, thanks to
controlled atmosphere storage.
Apples are a primary source of
disease-inhibiting flavonoids and a
good source of soluble fiber.
Gradually increasing the fiber in
your diet is easy with the addition
of apples to breakfast cereals,
salads and desserts, not to mention
enjoying a big crunchy, juicy apple
as a snack 1
Sweet cherries are a great
source of vitamin C and whether
canned or frozen, piovide the same
nutrition as a portion of fresh fruit.
Both canning and freezing allow
cherries to be packed quickly at
their peak of quality, when nutrient
levels are at their highest
Unlike any other sweeteners,
honey contains small amounts of a
wide variety of vitamins, minerals
and amino acids making it.a useful
ingredient in a balanced diet.
Honey can also boost your daily
supply of antioxidants that aid the
body’s resistance to disease.
Ongoing research suggests that
honey is a vital source of sustained
energy for athletes and for those of
us who lead busy, active lives This
is not so surprising considering
how hard bees work When
combined with other ingredients,
honey makes good nutrition even
sweeter!
All the Buzz
Honey bees are very much a part of
modem American agriculture. As
bees buzz from blossom to blossom
gathering the nectar they need to
make honey, they also collect and
spread pollen from plant to plant.
thereby playing a vital role in the
fertilization of many crops that find
their way to our tables
In a mutually beneficial
arrangement between bee keepers and
farmers, colonies of honey bees aie
trucked around the country to
facilitate pollination and to ensure
bees get enough nectar Honey bees
pollinate a wide variety of fruit and
vegetables. Some crops like peaches
prospei with just one dusting, but
most crops require several visits from
foraging honey bees to ensure healthy
vegetables and tasty fruit. Almonds
depend entirely on the honey bee for
pollination at bloom time, and 90
percent of the nation’s cherry and
apple crops are dependent on the hard
working honey bee tor survival
Honey bees also contribute to the
beet and dairy industry as they
pollinate crops like alfalfa and clover,
which feed the nation’s cattle and
dairy herds. So every lime you enjoy
a hamburger or drmk a glass of
milk—you have a honey bee to thank l
It is estimated that nearly 3 million
honey bee colonies contribute over
$14.6 billion to this sweet farming
success story.
Fruit and Honey Baked Custard and Pork Tenderloin With Honey Roasted Carrots and Apples
1V f ’IT'Si 1
5 A DAY
Sweef and Easy
For more tasty ideas using Washington apples, visit
www.bestapples.com. Go to www.nationalcherries.com for
convenient recipes featuring canned or frozen sweet
Northwest cherries. For ideas on adding honey to a nutritionally
charged diet, send a SASE to The National Honey Board, 390
Lashley Street, Longmont, CO 80501-6045 and request Swift
& Savory—ROP Leaflet or visit www.honey.com.
Sesame-Ginger Cabbage Salad
Prep Time; 15 minutes
Cooking Time: 1 minute Serves 6
Sesame-Ginger Dressing:
2 teaspoons Oriental sesame oil
2 teaspoons minced fresh ginger
3 tablespoons nee vinegar
2 tablespoons peanut butler
2 tablespoons honey
2 tablespoons reduced-sodium
soy sauce
Salad-
3 eggs
1 cup reduced-fat (2%) milk
3/4 cup all-purpose flour
1/3 cup honey
1 teaspoon vanilla extract
1/2 teaspoon salt
2 tablespoons sliced almonds
1. Heat oven to 375°F. In small bowl,
combine apples, 2 tablespoons honey
and cinnamon; mix well and set aside.
2. Place butter in 2-quart shallow
baking pan; place in oven to melt.
Remove from oven; spoon apple
mixture over butter in pan. Add
cherries, distributing evenly.
3. In blender or food processor
container, combine eggs, milk,
flour, 1/3 cup honey, vanilla and
salt, process until smooth. Pour
evenly over fruit in pan.
4 Bake 15 minutes. Sprinkle
almonds evenly over top. Return to
oven; bake 10 to 15 minutes or until
custard is set. Remove from oven;
cool slightly on wire rack. Drizzle
with honey or dust with powdered
sugar before serving.
Chicken with Nutrition information per serving—protein;
Cherry-Balsamic Sauce gg; total fat 5 g; sanitated fat 1 g;
Prep Time: 10 minutes 1 ! '?£ fiber 80
Cooking Time: 25 minutes Serves 4 mg;chobteml: l
1 tablespoon vegetable oil Po J* Tenderloin With Honey
4 boneless, skinless chicken Roasted Carrots and Apples
breast halves Prep Time: 15 minutes
Salt and pepper Cooking Time; 30 minutes Serves 4
1 medium onion, cut into thin 1/4 cup cider vinegar
wedges ' 3 tablespoons honey
1 small green bell pepper, cut 1 tablespoon olive oil
into thin strips 2 teaspoons coarse gram Dijon
-1 can (16 1/2 ounces) sweet , style mustard
cherries drained 5 medlum carrots, peeled and
.. ctle, T les ’ arainea thickly sliced
1/4 cup honey I lame red onion, cut in thick wedges
1/4 cup balsamic vinegar I p oUn d pork tenderloin
2 teaspoons cornstarch 1 teaspoon dried rosemary, crushed
1 teaspoon dried thyme, crushed 1/2 teaspoon dried sage
1/2 teaspoon salt 1/2 teaspoon each salt and pepper
1. In large skillet, heat oil over 2 Fuji or Granny Smith medium
medium-high heat until hot. Add a P,P P eel f d ’ cor f d and cut ,n
chicken breasts and cook just until l - nch chunks or sl,ces
brown on both sides. Season with ' • Heat oven to 425°F In a small
salt and pepper, as desired. bowl, whisk together vinegar.
Remove to plate; set aside honey, oil and mustard. In large
2. Reduce heatto medium. Add onion !
. a «ji , i j onion with halt ot the honey
and green pepper to skillet; cook and mixture pldce tenderloin J center
stir for sto 6 minutes or until pepper Q f pan and turn to coat with honey
is cnsp-tender. Stir in chemes. mixture. Rub rosemary and sage
3. In small bowl, combine honey, on surface of meat. Spnnkle salt
vinegar, cornstarch, thyme and and pepper over pork and vegeta
salt; mix until blended and bles. Roast 15 minutes,
cornstarch is dissolved. 2. Remove pan from oven. Stir in
4. Gradually add to skillet; cook, apples and remaining honey
stirring, until liquid in skillet mixture. Roast, stirring once, 15 to
thickens. Reduce heat to low. 2 ® minutes or until meat
Return chicken to pan, cover and thermometer registers 160 F. Let
cook sto 8 minutes or until P ork . resl ’, s ' ce and arra PB e ™
chicken is cooked through. SSS
Nutrition information per serving- Nutntlon lnfomdtlon serving
protein' 27g; total fat: 6g; saturated fat: protein- 34g, total fat lOg; saturated lat:
)g; carbohydrate. 24g; fiber Ig, sodium 2g; carbohydrate: 46g; fiber 7g; sodium:
332 mg; cholesterol; 73mg; calories' 263 462 mg; cholesterol; 89mg, calones; 402
Quick ’u* Delicious Combos
2 1/2 cups thinly sliced green
cabbage
2 cups thinly sliced red cabbage
2 Gala or Red Delicious apples,
cored and chopped
2 green onions, chopped
1. Make Sesame-Ginger Dressing. In
small skillet heat sesame oil over
low heat Add ginger; cook 1
minute. Transfer to small bowl and
whisk m vinegar, peanut butter,
honey and soy sauce; set aside.
2. Prepare Salad In large bowl
combine both cabbages, apples and
green onions. Add dressing; toss to
coat. Let stand 5 minutes; Re-toss
and serve immediately.
Nutrition information per serving—
protein: 2g; total fat 4g; saturated fat'
.7g; carbohydrate: 18g; fiber 2g; sodium:
169 mg; cholesterol: 0; calories-111
Keep some honey on the kitchen counter, frozen or canned sweet Northwest
cherries on hand and a bowl of fresh Washington apples and have good nutrition
at your fingertips all the time. Here are some quick and delicious ways to add
vitamins, minerals, antioxidants and fiber to your everyday meals and snacks
1 Stir applesauce, honey and canned sweet cherries into hot cereal for an extra
tasty daybreak boost on a chilly morning
2. Mix 6 tablespoons each of honey and canned sweet cherries into 8 ounces
cream cheese Spread on bagels and toast.
3 In a blender or food processor container, combine I cup plain or vanilla yogurt,
1/2 cup apple juice, 2 tablespoons honey, 1 cup cut-up fresh apple/ blueberry
mix, and 1/2 cup crushed ice; process into a delicious smoothie.
4. Mix 3/4 cup peanut butter and 1/2 cup honey with a teaspoon of cinnamon,
spread on toast or muffins and top with thin slices of apple for a delicious
power-packed snack.
5. Thoroughly mix 1/2 cup honey and 1/2 cup Dijon-style mustard with a dash of
Worcestershire sauce, ground black pepper and cayenne pepper for a great
savory dip for apple wedges.
6. Combine 3 pared, cored and diced apples with 2 cups canned sweet chemes, 2
chopped green onions, 1 tablespoon lime juice and 2 tablespoons chopped fresh
cilantro for a chunky salsa with a twist. Serve with grilled chicken or meats.
7. Combine 1 cup honey, 1/2 cup canned or frozen sweet cherries and 1 teaspoon
cinnamon. Bring to a boil. Reduce heat and simmer 10 minutes. Remove from
heat and stir in 1 quart fresh or frozen sliced peaches. Serve over waffles,
pancakes, French toast, quick breads or angel food cake.
8. Ladle 3/4 cup canned or frozen sweet cherries and 1 cup vanilla ice cream into
blender; process until smooth and creamy for a luscious cherry ice cream shake.
Fruit and Honey Baked Custard
Prep Time: 15 minutes
Cooking Time; 30 minutes Serves 6
2 Jonagold or Golden Delicious
apples, peeled, cored, chopped
2 tablespoons honey
1/2 teaspoon ground cinnamon
2 tablespoons butter
1 can (16 1/2 ounces) sweet
cherries, drained