GOODNESS OF FRUITS

Fruits are generally high in fiber, water and vitamin C. Fruits also contain various phytochemicals that do not yet have an RDA/RDI listing under most nutritional factsheets, and which research indicates are required for proper long-term cellular health and disease prevention.[25] Regular consumption of fruit is associated with reduced risks of cancer, cardiovascular disease, stroke, Alzheimer disease, cataracts, and some of the functional declines associated with aging.

GOODNESS OF VEGETABLES

Vegetables are eaten in a variety of ways, as part of main meals and as snacks. The nutritional content of vegetables varies considerably, though generally they contain a small proportion of protein and fat,[5][6] and a relatively high proportion of vitamins, provitamins, dietary minerals, fiber and carbohydrates. Many vegetables also contain phytochemicals which may have antioxidant, antibacterial, antifungal, antiviral and anticarcinogenic properties

ALMOND-POPPY SEED SWIRLS

Prep Time: 13 mins
Cook Time: 15 mins
Rest Time: 5 mins
Total Time: 33 mins
Ingredients
1 pounds dough, white bread, ready-to-bake, 1 loaf
3 tablespoon butter, light, stick, melted
3 tablespoon sugar, brown, light
1 1/2 tablespoon poppy seeds
1/4 teaspoon almond extract
cooking spray
3/4 cup(s) sugar, powdered
4 teaspoon milk, fat-free
3 tablespoon nuts, almonds, sliced, toasted
Recipe Tip: Thaw dough in refrigerator for 12 hours. Let dough rise for 30 minutes
Preparation
1. Thaw dough in refrigerator 12 hours.
2. Place dough on a lightly floured surface; let rest 5 minutes. Pat or roll dough into a 15 x 8–inch rectangle (about 1/4 inch thick). Spread butter evenly over dough, leaving a 1/2-inch border. Combine brown sugar, poppy seeds, and almond extract; spread evenly over butter. Starting at a long edge, roll up dough tightly, jelly-roll fashion; pinch seam to seal (do not seal ends of roll).
3. Place a long piece of dental floss or string under dough 11/4 inches from end of roll. Cross ends of string over top of roll; slowly pull ends to cut through dough. Place slice, cut side up, on a baking sheet coated with cooking spray. Coat slice with cooking spray. Repeat procedure with remaining roll of dough, placing slices 2 inches apart on prepared pan. Cover and let rise in a warm place (85°), free from drafts, 30 minutes or until doubled in size.
4. Preheat oven to 375°.
5. Bake at 375° for 15 minutes or until lightly browned. Combine powdered sugar and milk, stirring until smooth. Place glaze in a small zip-top plastic bag; seal. Snip a tiny hole in 1 corner of bag; drizzle glaze evenly over warm rolls, and sprinkle with almonds.
Yield: 12 rolls (serving size: 1 roll).

PINEAPPLE LEMONADE

Prep Time:5 min
Start to Finish:5 min
makes:16 servings (about 1 cup each)
1
cup sugar
6
cups pineapple juice, chilled
1
cup lime juice
2
liters sparkling water, chilled
Lime slice, if desired
1.
Mix sugar and juices in large plastic or glass pitcher. Pour half of mixture into another pitcher.
2.
Just before serving, stir sparkling water into juice mixture. Serve over ice. Garnish with lime slices.
Nutritional Information
1 Serving: Calories 110 (Calories from Fat 0); Total Fat 0g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 5mg; Total Carbohydrate 26g (Dietary Fiber 0g, Sugars 22g); Protein 0g Percent Daily Value*: Vitamin A 0%; Vitamin C 20%; Calcium 2%; Iron 0% Exchanges: 2 Other Carbohydrate; 0 Vegetable Carbohydrate Choices: 2 *Percent Daily Values are based on a 2,000 calorie diet.MyPyramid Servings 1/2 c Fruits

Turkey Fruited Salad with Bow Tie Pasta

Yields 4
• 1/2 Cup low-fat lemon yogurt • 2 Tablespoons orange juice concentrate, defrosted • 1/4 Teaspoon ground ginger • 2 Cups bow-tie pasta, cooked according to package directions and drained • 1/2 Pound cooked turkey breast, cut into 1/2-inch cubes • 1 Can (10-1/2 ounces) mandarin oranges, drained • 1 Medium red apple, cored and chopped • 1 Cup seedless grapes, halved • 1/2 Cup chopped celeryDirections:
1.
Dressing: In small bowl combine yogurt, juice and ginger; cover and chill.
2.
Salad: In large bowl combine cooked pasta, turkey, oranges, apple, grapes and celery.
3.
Fold dressing into turkey mixture and toss to coat. Cover and refrigerate until ready to serve.
Nutrition Analysis (per serving)
Calories
269
Protein
22 g
Carbohydrates
43 g
Cholesterol
49 mg
Total Fat
2 g
Sodium
71 mg
Recipes courtesy of the National Turkey FederationTo find more turkey recipes, visit www.eatturkey.com.

CARROT ROAST

Perfect for a winter feast, carrots are packed with nutrients like beta carotene and vitamin C.
1 1/2 cups grated carrots
2 tablespoons chopped onion
1 cup cooked brown rice
1 cup shredded cheese
2 eggs, beaten (or egg substitute)
1 tablespoon margarine, softened
1/2 teaspoon salt
Pepper to taste
Preheat oven to 350 degrees.
Combine all ingredients in bowl; mix well.
Pour into greased 2-quart baking dish.
Bake at 350 degrees for 45 minutes.
Serves 8.
Per Serving:Calories 127; Fat 7 g; Cholesterol 66 mg; Fiber 1 g; Sodium 376 mg

BRAISED PORK BELLY

Braised Pork Belly
1 bunch scallions
1 4-pound pork belly
Salt and ground black pepper
2 tablespoons canola oil
2 ounces ginger, chopped
1 carrot, chopped
1 rib celery, chopped
¼ cup plum wine
¼ cup white wine
2 cups soy sauce
1 cup mirin
5 star anise
8 baby bok choy, rinsed and cut through the core into ½ -inch pieces
Chinese hot mustard (optional)
Cooked udon noodles or rice (optional).
1. Preheat oven to 400 degrees. Remove and thinly slice the dark green parts of the scallions, enough for 2 tablespoons, and set them aside. Cut the white and light green parts into 1-inch pieces.
2. Season the pork with salt and pepper. In a braising pan, heat the oil over medium-high heat. Brown the pork on all sides. Transfer to a plate.
3. Add the 1-inch scallion pieces, the ginger, carrot and celery to the pan and cook over medium-high heat until the scallions are tender, about 5 minutes. Add the wines, bring to a boil and reduce by half. Return the pork to the pan, skin-side up. Stir in the soy sauce, mirin, star anise and enough water to cover the meat by three-fourths. Bring to a boil, then cover the liquid with parchment and the pan with a tightly fitting lid or foil. Braise in the oven until the pork is tender, about 2 hours.
4. Transfer the pork to a plate. Strain the braising liquid through a fine-mesh sieve. Discard the solids. Return the liquid to the pan, skim off the fat and bring to a boil. In batches, add the bok choy and boil until tender, about 2 minutes. Cut pork into ½ -inch-thick slices and divide, along with the bok choy, among 8 soup bowls. Pour the braising liquid over each and top with the sliced green scallions. If you choose, serve with Chinese hot mustard and cooked udon noodles or rice. Serves 8. Adapted from Beacon in Culver City, Calif.