9162 healthier eating

8/11/2019 9162 Healthier Eating

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211DeliciouseliciousRaisins andaisins andDried Fried Fruituit

Recipecipes


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Sun-Maid Raisins have alwaysbeen part of a healthful diet. Theyre100% natural, with no fat or choles-terol. Packed with sweet fruit flavor,and dried naturally under the sun,these delightful little morsels of wholefruit goodness are filled with a widearray of essential nutrients, health-promoting antioxidants and energy.

As you try to e at mo re he althful ly,its often the little changes you makethat prove to be the most helpful.The natural goodness and versatilityof raisins make them an ideal ingre-dient to add to everyday foods for anutrition boost, or to simply enjoyas an energy-rich snack. One-quar-ter cup of raisins is equal to a fullfruit serving.

5A DayEating 5 or more

servings of fruitsand vegetables aday, exercising reg-ularly and maintaining a healthy

weight may help protect you ag ainstmany chronic diseases. Its easierthan you might think to reach yourgoal of 5 A Day. Make choices that fityour lifesty le if you a re not amorning person, have a light break-fast including juice. Then have asalad for lunch with a handful ofraisins on top. No time to cook everyday? Make our Glazed Chicken andRaisin Pilaf for dinner, then use theleftovers in Tomorrows Salad.

Keys to a Healthful DietOne of the keys to a healthful diet is

making grains, fruits and vegetablesthe foundation of meals, according

to the United States Department of

Agricultures Dietary Guidelines. Thegrain-based cuisinesof the Mediterraneanprovide great inspiration. These aresimple foods, made with the bestingredients. Theyre satisfying to eatand not complicated to prepare.

Recipes in this booklet have beendeveloped with an eye toward taste,

nutrition and convenience.Theyrepacked with fruits, vegetables andgrains. Many of the dishes can beeaten as a side dish or enjoyed as anentre. You can easily add a little leanmeat, fish or poultry, if desired.

Nutrition HighlightsNutrition information is provided

as a guide to help you eat morehealthfully. We show the nutrienthighlights in a bar just below eachrecipe. When a serving of the recipecontains at least 20% of the DailyValue for a nutrient or dietary fiber,the values are shown in red.

Vitamin C 30%

.Vitamin A 30%

.Iron 10%

Dietary Fiber 12%

For recipes that contain 10% to 19%of the Daily Value, the values areshown in black. Percent Daily Values(%DV) are used on the nutrition labelof packaged goods and are based on a2,000-calorie diet. Your daily valuesmay be higher or lower depending onyour calorie needs.

Eating is one of lifes greatest pleasures.Enjoying good food with friends andfamily is all the better when its goodfor you too.

The Sun-Maid Way to5A DayRecipes for Healthier Eating

Clockwise from top: Raisin Herb Spread, RaisinCrostini Appetizers,Marinated Sun-Maid Raisins,

Spiced Tropical Fruit Salsa.


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Spiced Tropical Fruit SalsaSweet and spicy, with just the right amount of heat, our

favorite salsa is the perfect way to jazz up appetizers,entrees, quesadillas and broiled fish. Use your imagina-tion the skys the limit.

1 package (7 oz.)Sun-MaidTropicalMedley12 cup apple juice2 tablespoons cider vinegar

14 teaspoon ground coriander18 teaspoon ground cuminPinch cinnamonPinch cayenne pepper2 tablespoons apricot jam

Combine Tropical Medley, juice, vinegar, coriander, cumin, cinnamon and pepper ina small saucepan or microwave-safe dish.Bringto a boil.Removefrom heat.Stirin

jam.Letstand 5 minutes. Store in refrigerator. Makes approx. 1 cup.

Suggested Uses: Serve with grilled pork chops, shrimp or skewered chicken strips;use as a dip with tortilla chips; spoon over cream cheese, sliced Gouda or Edam andserve with crackers; stir into prepared rice pilaf just before serving.

Nutrients per serving (2-3 tablespoons): Calories 140; Protein 1g; Fat 0g (Sat. Fat 0g); Carbohydrate 36g;Dietary Fiber 1g; Cholesterol 0mg; Sodium 15mg.

Marinated Sun-Maid RaisinsA savory combination of herbs blended with sweet, chewy raisins andextra-virgin olive oil.Spoon over baked squash, sprinkle on salads orserve with grilled lean meats to spruce up an everyday dish.

34 cupSun-Maid Raisins4 tablespoons extra-virgin olive oil

3 tablespoons balsamic vinegar12 teaspoon dried oregano12 teaspoon dried thyme12 teaspoon dried rosemary12 teaspoon salt

Combine all ingredients in microwave-safe bowl. Microwave on HIGH 30-45 secondsuntil warm.Stir. Refrigerate30 minutes or until cool. Raisins can be prepared up to24 hours ahead and refrigerated. Makes 1 cup.

Suggested Uses:Stir marinated raisins into caramelized sweet yellow onions and useas a pizza topping with mozzarella and goat cheese; or fill appetizer phyllo cups, top

with goat cheese and bake until warm. For a tasty side dish, toss marinated raisinswith roasted carrots during last 5 minutes of baking.

Nutrients per serving (2 tablespoons): Calories 110; Protein 0g; Fat 7g (Sat. Fat 1g); Carbohydrate 13g;Dietary Fiber less than 1g; Cholesterol 0mg; Sodium 150mg.

Raisin Herb SpreadYour guests will enjoy this Mediterranean-inspiredappetizer. Make extra to fill decorative jars and giveto your dinner guests, along with the recipe.

12 cup chopped onion2 cloves garlic, minced1 tablespoon olive oil

34 cup Sun-Maid Golden Raisins14 cup snipped, drained oil-pack dried tomatoes2 tablespoons white wine vinegar2 teaspoons snipped fresh rosemary or

12teaspoon dried rosemary, crushed

Cookonion and garlic in oil until soft.Add12cup water and remaining ingredients.Bringjust to boiling.Reduceheat.Simmer,uncovered, until liquid is reduced toabout 1 tablespoon and raisins are soft, about 7 minutes.Puree12of mixture in afood processor.Transferto a small bowl and combine with remaining spread. Serve

with celery sticks, cucumber slices, carrot rounds or crackers. Makes 16 servings.

Nutrients per serving (1 tablespoon): Calories 40; Protein 0g; Fat 1g (Sat. Fat 0g); Carbohydrate 7g;Dietary Fiber less than 1g; Cholesterol 0mg; Sodium 5mg.

Raisin Crostini AppetizersCrostini, or little toasts in Italian, are small slices of toasted bread.Sun-MaidCinnamon Swirl Bread makes these crostini unique and delightfully delicious.

Heatoven to 375F.Combine2 tablespoons olive oil and 12teaspoon garlic in amicrowave-safe dish.Microwaveon HIGH for 20 seconds to infuse garlic flavor.Place raisin bread on a baking sheet. Lightlybrush top side of bread slices with garlicolive oil. Bake 6 minutes; turn and bake additional 6 minutes or until toasted. Removefrom baking sheetand cool on wire rack.Cut diagonally intoquarters. Makes 24 crostini.

Tapenade:

Trimends and remove tough outer layers from leeks.Cutlengthwise into quarters;rinse well.Slicecrosswise into18-inch thick pieces, using the white and light greenpart to measure 2 cups.Heat2 teaspoons olive oil in a skillet over medium heat.Sautleeks and garlic until softened, about 7 minutes. Removefrom heat and stirin olives and basil. Seasonwith salt and pepper to taste. Servewarm or at roomtemperature. Spoon1 rounded teaspoonful onto each crostini and arrange on aplatter, or serve tapenade with a basket of raisin crostini for guests to servethemselves. Makes about 1-14cups tapenade.

Nutrients per serving (3 pieces): Calories 120; Protein 3g; Fat 13g (Sat. Fat 1g); Carbohydrate 17g; Dietary Fiber 1g;Cholesterol 0 mg; Sodium 170mg.

Crostini:2 tablespoons olive oil

12 teaspoon minced garlic6 slicesSun-Maid Cinnamon Swirl

Raisin Bread

Tapenade:

2 medium leeks (about 1-14pounds)

2 teaspoons olive oil12 teaspoon minced garlic12 cup pitted and chopped

Kalamata olives1 tablespoon chopped fresh basilSalt and pepper

It only takes

1/4cup of dried

fruit to give you

one 5A Day

serving.


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Tropical Pasta SaladFruit adds a new dimensionto pasta salad,not to men-tion a rainbow of colors, a

multitude of nutrients and atantalizing array of flavors.

Rice vinegar has a mild, tangyflavor. This salad is exceptionally

low in fat.

2 cups cooked spiral pasta 12 cup cubed mango12 cupSun-Maid Raisins 14 cup chopped basil12 cup cubed papaya 2 tablespoons seasoned rice vinegar12 cup cubed nectarine

Combineall ingredients.Tossgently and serve. Makes 4 servings.

Variation:substitute 112cups cubed cantaloupe or honeydew melon for papaya,nectarine and mango.

Vitamin C 30%. Vitamin A 25%. Dietary Fiber 12%. Iron 10%

Nutrients per serving (1 cup): Calories 200; Protein 4g; Fat 0.5g (Sat. Fat 0g); Carbohydrate 44g; Dietary Fiber 3g;Cholesterol 0mg; Sodium 160mg.

Broccoli Pasta TossNatural raisins give this pasta salad adelightful twist. Full of flavor andtexture,our fruit and vegetable pastasalad is packed with vitamin C andhealth-promoting antioxidants.

Salad:1 cup small broccoli flowerets

114 cups cooked shell pasta12 cupSun-Maid Raisins13 cup chopped red onion14 cup chopped red bell pepper

Dressing:13 cup reduced-calorie mayonnaise1 tablespoon cider vinegar

12 teaspoon sugarSalt and pepper

Combineall salad ingredients.Combineall dressing ingredients andblendwell.Pourdressing over salad. Addsalt and pepper to taste. Gentlytossand serve.Makes 4 servings.

Vitamin C 60%. Vitamin A 15%. Dietery Fiber 10%

Nutrients per serving (approx. 1 cup): Calories 200; Protein 3g; Fat 7g (Sat. Fat 1.5g); Carbohydrate 30g; Dietary Fiber 2g;Cholesterol 5mg; Sodium 170mg.

California ColeslawColeslaw comes from the Dutch word koolsla,meaning coolcabbage. Make this salad in minutes using your food processor,then use the extra time to head outdoors for a brisk walk.

Salad:3 cups shredded cabbage

12 cupSun-Maid Raisins12 cup shredded carrots14 cup sliced green onions

Dressing:13 cup low fat plain yogurt1 tablespoon reduced-calorie mayonnaise1 teaspoon Dijon mustard

14 teaspoon dill weedSalt and pepper

Combineall salad ingredients.Combineall dressing ingredients andblendwell.Pour dressingover salad.Add salt andpepper to taste. Toss and serve. Makes 4 servings.

Vitamin A 80%. Vitamin C 35%. Potassium 11%

Nutrients per serving (1 cup): Calories 110; Protein 3g; Fat 2g (Sat. Fat 0g); Carbohydrate 22g; Dietary Fiber 3g;Cholesterol 0mg; Sodium 95mg.

Spicy Asian SlawThese exotic,yet commonlyavailable ingredients, lend an

Asian flair to this salad; andpackaged coleslaw mix makespreparation easy.

3 tablespoons rice vinegar

2 tablespoons soy sauce1 tablespoon dark

sesame oil14 teaspoon crushed

red pepper flakes4 cups (8 oz.) packaged coleslaw

mix (shredded fresh cabbageand carrots)

12 cupSun-Maid Raisins13 cup thinly sliced green onions14 cup chopped peanuts or cashews, optional

Combinevinegar, soy sauce, sesame oil and red pepper flakes.Mixwell.Addcoleslaw mix, raisins and green onions.Tosswell.Chillat least 1 hour or up to 24hours before serving.Sprinklewith peanuts, if desired. Makes 4 servings.

Vitamin A 160% .Vitamin C 35%. Dietary Fiber 14%. Potassium 11%

Nutrients per serving (1 cup) without nuts: Calories 130; Protein 5g; Fat 3.5g (Sat. Fat 0.5g); Carbohydrate 22g;Dietary Fiber 3g; Cholesterol 0mg; Sodium 490mg.


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and liquid is absorbed, about 20 minutes.Removefrom heat.Stirin chicken, raisins, green onions andparsley.Coverand let stand for 5 minutes. Serve hot.Makes 8 servings.

Iron 20%. Dietary Fiber 14%. Potassium 12%. Vitamin C 10%

Nutrients per serving (1 cup): Calories 350; Protein 15g; Fat 3g (Sat.Fat 0.5g);Carbohydrate 64g; Dietary Fiber 4g; Cholesterol 25mg; Sodium 500mg.

Tomorrows SaladWhat could be easier yesterdays Glazed Chicken and

Raisin Pilaf leftovers make todays lunch! Just addyour favorite vegetables and low fat dressing, toss andyou have a powerhouse of essentialnutrients vitaminsA and C, potassium, iron and fiber.

Trio Medley Salad100% natural Sun-Maid Raisins team up with avariety of vegetables to help make eating five servingsof fruits and vegetables a day easy, delicious and fun.

Salad:1 cup shredded carrots1 cup shredded zucchini1 cup shredded jicama*

12 cup Sun-Maid Raisins

Dressing:3 tablespoons light sour cream2 tablespoons apple juice1 tablespoon cider vinegar

2 teaspoons honey12 teaspoon grated fresh ginger root

Salt and pepper

Combineall salad ingredients. Combineall dressingingredients and blendwell. Pour dressing over salad.

Addsalt and pepper to taste.Tossand serve.Makes 4 servings.

*Jicama is a crunchy root vegetable found in thesupermarket produce department.Remove the skinwith a vegetable peeler.

Vitamin A 160%. Vitamin C 20%. Dietary Fiber 15%. Potassium 12%

Nutrients per serving (approx. 3/4 cup): Calories 120; Protein 2g; Fat 1g(Sat. Fat 1g); Carbohydrate 27g; Dietary Fiber 4g; Cholesterol 5mg;Sodium 25mg.

Cool Turkey PitasPlump and sweet,Sun-Maid Raisins or Cape CodCranberries add a burst of fruit flavor to these handypita pocket sandwiches.

2 cups coarsely chopped cooked turkey or chicken12 cup diced celery12 cup diced red apple13 cup Sun-Maid Raisins or Cape Cod Cranberries13 cup low fat plain yogurt or reduced-calorie

mayonnaiseSalt and pepper6 small lettuce leaves3 pita breads (6-inch), halved

Combineturkey, celery, apple, raisins and yogurt ormayonnaise in a medium bowl.Seasonwith saltand pepper to taste.Place1 lettuce leaf in each pitahalf.Fillbreads with turkey mixture,dividingevenly. Makes 6 servings.

Nutrients per serving (1/2 filled pita): Calories 210; Protein 17g; Fat 3g(Sat. Fat 1g); Carbohydrate 27g; Dietary Fiber 2g; Cholesterol 35mg;Sodium 210mg.

Glazed Chicken and Raisin PilafA Mediterranean-style, one-pot meal that delivers atasty mix of whole food goodness fruits, vegetables,grains and lean meats.

2 teaspoons vegetable oil4 chicken breast halves, skinned, boned and

cut into 3/4-inch cubes

2 tablespoons packed brown sugar2 tablespoons soy sauce12 teaspoon crushed red pepper1 can (14.5 oz.) chicken broth2 cups long-grain white rice

12 teaspoon ground cinnamon14 teaspoon ground cardamom or ground ginger12 teaspoon ground coriander1 cupSun-Maid Raisins or Fruit Bits

12 cup thinly sliced green onions12 cup minced parsley

Heatoil in Dutch oven or large deep skillet (with lid)over high heat.Add chicken and cook until browned.Reduceheat to medium.Addbrown sugar, soysauce and crushed red pepper.Stiruntil chicken isglazed and cooked through.Removechicken frompan to serving bowl; set aside.Pourchicken brothand 214cups water intoskillet.Add rice, cinnamon,cardamom and coriander.Coverand bring to boil.Reduce heat to low andsimmeruntil rice is tender Clockwise from top: Glazed Chicken and Raisin Pilaf,

Trio Medley Salad, Cool Turkey Pitas.


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Mediterranean Spinach and RiceTaste the essence of Mediterranean cuisine grains, dried fruits, fresh vegetables and oliveoil. Every bite is a step toward better health.

1 cup long grain white rice1 tablespoon olive oil4 cloves garlic, finely chopped

12 cupSun-Maid Raisins12 cupSun-Maid Golden Raisins1 pound fresh spinach leaves

washed, driedand coarsely chopped1 medium red bell pepper,

thinly sliced12 cup crumbled feta cheese12 teaspoon pepper

Salt

Cookrice according to package directions, omittingoil and salt.Heata large skillet or wok over mediumheat.Add oil and garlic. Stir until garlic is light goldenbrown, about 2 minutes.Add raisins and cook for1 minute.Add spinach13at a time, tossing quickly just untileach addition begins to wilt.Addcooked rice, red bell pepper, feta cheese andpepper.Stirbriefly to combine and season with salt to taste. Serve immediatelyor at room temperature. Makes 6 servings.

Vitamin A 130%. Vitamin C 100% . Iron 25%. Potassium 20%. Dietary Fiber 17%. Calcium 15%

Nutrients per serving (3/4 cup): Calories 280; Protein 7g; Fat 5g (Sat. Fat 2.5g); Carbohydrate 51g; Dietary Fiber 4g;Cholesterol 10mg; Sodium 210mg.

Savory Brown Rice and RaisinsSun-Maids two most popular raisins dark naturals and goldens really shine i nthis versatile rice dish.Serve with roasted chicken or add any diced, cooked poultry fora one-dish meal.

Cookrice according to package directions, omitting oil and salt.Heatolive oil in amedium saucepan or skillet over medium-high heat.Addcelery and onion.Cook,stirring occasionally, until onion is golden brown, about 5 minutes.Stirin raisinsand green onion.Reduceheat to low.Coverand cook 5 minutes or until raisins areplump.Stirin cooked rice. Seasonwith salt to taste. Makes 4 servings.

Dietary Fiber 14%. Potassium 10%


Waldorf SaladRaisins add a moist, wonderfully chewytexture and a dark rich color to this tradi-tional apple and nut salad. For variety, trysubstituting Sun-Maid Fruit Bits or Apricots(diced)for theraisins.One serving equals one5 A Day serving.

14 cup low fat plain yogurt2 apples, diced12 cupSun-Maid Raisins13 cup sliced celery2 tablespoons chopped walnutsLettuce leaves

Combineall ingredients except walnuts and lettuce leaves.Tosswell.Place onlettuce leaves and garnish with walnuts. Makes 4 servings.

Dietary Fiber 17%. Potassium 10%

Nutrients per serving (approx. 1 cup): Calories 140; Protein 2g; Fat 2.5g (Sat. Fat 0g); Carbohydrate 29g; Dietary Fiber 4g;Cholesterol 0mg; Sodium 25mg.

Moroccan SaladThis salad is the color of health. The more color a fruit or vegetable has, often themore health-promoting compounds, called phytonutrients, it contains.

Slicecarrots, diagonally, into 2 or 3 pieces.Cookcarrots in boiling water until crisp-tender, about 5 minutes.Drainand rinse with cold water.Drainagain.Setaside tocool.Combinelemon juice, sugar, paprika, cumin, cinnamon, salt and cayennepepper in medium bowl.Stirto dissolve sugar and salt. Stir in olive oil, parsley andraisins. Add carrots and toss. Cover andrefrigerate at least one hour to chilland blend flavors. Stir occasion-ally. Serve on lettuce leaves, ifdesired. Makes 6 servings.

Vitamin A 230%. Vitamin C 20%Potassium 13%. Dietary Fiber

12%

Nutrients per serving(approx. 1/2 cup): Calories 140;Protein 1g; Fat 2.5g (Sat. Fat 0g);Carbohydrate 28g; Dietary Fiber 3g;Cholesterol 0mg; Sodium 130mg.

1 pound baby carrots2 tablespoons lemon juice1 teaspoon sugar

12 teaspoon paprika14 teaspoon ground cumin14 teaspoon ground cinnamon

14 teaspoon salt18 teaspoon cayenne pepper1 tablespoon olive oil

14 cup minced parsley1 cupSun-Maid RaisinsLettuce leaves, optional

1 cup brown rice1 tablespoon olive oil

12 cup chopped celery12 cup chopped onion

14 cupSun-Maid Raisins14 cup Sun-Maid Golden Raisins14 cup sliced green onion

Salt


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Raisin Apple Basmati RiceBasmati rice, grown in the foothills of the Himalayas, is a fine-textured, long grainrice with a nutlike flavor and perfumed aroma. Serve with grilled lamb kabobs.

34 cup basmati rice14 cup sliced almonds2 teaspoons curry powder1 medium Granny Smith apple,

peeled and chopped12 cupSun-Maid Raisins14 cup sliced green onion

Cookrice according to package directions, omit-

ting oil and salt.Heata heavy skillet or saucepanover medium heat. Toast almonds shaking panfrequently until almonds are light golden brown.

Addcurry powder.Cook,shaking pan untilcurry is fragrant, 1-2 minutes.Addapple,raisins and green onion. Stirgently untilmixture is heated through and coated withcurry powder.Removefrom heat.Stirin hot cooked rice.Seasonwith salt to taste. Makes 5 servings.

Nutrients per serving (3/4 cup): Calories 210; Protein 4g; Fat 3 (Sat. Fat 0g); Carbohydrate 42g; Dietary Fiber 2g;Cholesterol 0mg; Sodium 10mg.

Festive Fruit and Nut RiceDiced tomato, raisins, apricots and pine nuts add a festive flavor to this simple ricedish. Opt for the brown rice if you like a chewier texture, a nutlike flavor, and morenutritional punch.

1 cup long grain white or brown rice14 cup pine nuts or other chopped nuts

2 teaspoons olive oil34 cup chopped onion1 clove garlic, finely chopped1 medium tomato, chopped

12 cupSun-Maid Raisins14 cupSun-Maid Apricots (about 8-10), sliced into thin strips14 teaspoon pepper

Cookrice according to package directions, omitting oil and salt.Toastpine nuts ina large skillet over medium heat, shaking pan frequently until pine nuts are goldenbrown.Addoil, onion and garlic.Cookuntil onion begins to brown, about 5 min-utes. Stir in tomato.Cookuntil most of the moisture evaporates.Addcooked rice,raisins, apricots, pepper and salt to taste.Stirover low heat just until combined.Makes 5 servings.

Iron 20%. Vitamin C 15%. Potassium 12%. Dietary Fiber 11%

Nutrients per serving (3/4 cup): Calories 280; Protein 6g; Fat 6g (Sat. Fat 1g); Carbohydrate 52g; Dietary Fiber 3g;Cholesterol 0mg; Sodium 10mg.

Clockwise from top: Savory Brown Rice and Raisins, Middle Eastern Rice with Raisins,Festive Fruit andNut Rice, Raisin Apple Basmati Rice.


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Maple Glazed Baked ApplesThe best apples to use are Rome Beauty or McIntosh. Sun-Maid Apricots add a newdimension to the classic baked apple. Use sweet,golden yellow Mediterranean

Apricots or try the slightly tangy California Apricots.

4 medium-size, red baking apples14 cupSun-Maid Raisins14 cupSun-Maid Apricots (about 8-10), diced14 cup packed light brown sugar14 cup chopped walnuts or pecans, optional1 teaspoon cinnamon

14 cup pure maple syrup

1 tablespoon butter or margarine, meltedCoreapples leaving bottoms intact.Peelskin off top third of apples.Placein an 8-inch square baking pan.Add1 tablespoon water to pan.Combineraisins, apricots, brown sugar, nuts and cinnamon.Spoonmixture into apples, mounding over top of apples andletting excess fall into pan. Combinemaple syrup and butter.Spoonovertop of apples.Coverpan with foil.Bakeat 375F for 30-40 minutes oruntil apples are tender.Servewarmor at room temperature with maplesauce. Makes 4 servings.

Dietary Fiber 25%. Potassium 14%Vitamin C 10%. Iron 10%

Nutrients per serving (1 apple) without nuts: Calories 270;Protein 1g; Fat 3g (Sat. Fat 2g); Carbohydrate 63g; DietaryFiber 6g; Cholesterol 10mg; Sodium 40mg.

Middle Eastern Rice with RaisinsAt the heart of Middle Eastern cooking are the spices. Here cumin and cinnamon joinrice and raisins for a traditional side dish. Garnish with toasted pita triangles and a

fresh herb sprig.

2 teaspoons olive oil1 cup chopped onion2 tablespoons pine nuts1 cup long grain white rice

12 teaspoon ground cumin12 teaspoon cinnamon1 can (14.5 oz.) reduced sodium chicken broth

12 cupSun-Maid Raisins18 teaspoon ground black pepper

Heatoil in a medium saucepan over medium-high heat.Addonion and pine nuts;cookuntil light golden brown, 3-5 minutes.Stirin rice, cumin and cinnamon.Cook,stirring occasionally, until lightly toasted and fragrant, about 3 minutes. Stir in12cup

water, broth, raisins and pepper.Increaseheat and bring to a boil.Coverand reduceheat to low.Cook20 minutes.Removefrom heat; let stand covered for 5 minutes.Makes 5 servings.


Raisin Energy BarsKids and grown-ups alike will love these chewy raisingranola snacks.Th eyre so easy to make, youll haveplenty of time to go outside and enjoy a bike ride.

4 egg whites, or 2 whole eggs14 cup sugar

4 teaspoons vegetable oil

1 teaspoon ground cinnamon34 teaspoon vanilla extract123 cups plain no added fat or low fat granola*1 cupSun-Maid Raisins3 tablespoons toasted wheat germ3 tablespoons raw sunflower seeds4 teaspoons sesame seeds

Beat eggwhites andsugar in large bowl withwhiskuntilsmooth.Beatin oil, cinnamon and vanilla extract.Stirin remaining

ingredients. Blendwell. Coat generously a 13 x 9-inch bakingpan with nonstick cooking spray. Turnraisin mixture into pan.

Patto even layer.Bakeat 300F for 20 to 25 minutes or until edges are goldenbrown. Cool 5 minutes in pan. Loosen edges with spatula and invert onto wire rack

to cool completely.Cutinto 4 dozen bite-sized pieces.Storein an airtight containeror pack in small plastic bags for on-the-go snacking. Makes 48 pieces.

* If granola is in large clusters, place in plastic bag and crush before measuring.

Nutrients per piece: Calories 40; Protein 1g; Fat 1g (Sat. Fat 0g); Carbohydrate 7g; Dietary Fiber less than 1g;Cholesterol 0mg; Sodium 15mg.

Stir into yogurt.

Blend into bran muffins andquick breads.

Stir into hot cereal.

Sprinkle on applesauce.

Stir into low fat cream cheeseand spread on a toasted wholewheat bagel.

Stir into low fat cottage cheese.

Stir into roasted vegetables.

Keep in your desk for a quickenergy-rich snack.

Add to rice pilaf and stuffing.

Stir into mashed sweet potatoes.

Toss into fruit, vegetable orgreen salads.

Add to tuna salad along withgrated carrots.

From Sun-up to Sun-down, Sun-Maid RaisinsAdd a Touch of Sweetness to Everyday Healthy Eating


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2002Sun-MaidGrowersofCalifornia

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9162 healthier eating

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