This great fish recipe from Prevention magazine’s Flat Belly Diet, is beautifully paired with these Carrots with Character for a truly healthy meal.

FRITTATA WITH SMOKED SALMON and SCALLIONS

Ingredients:
2 tsp extra virgin olive oil
6 scallions (whites and 2” of green), trimmed and chopped
6 egg whites
4 eggs
1 /4 cup cold water
1 /2 tsp dried tarragon or finely chopped fresh tarragon
2 oz. thinly sliced smoked salmon, cut into 1” wide pieces
3 /4 cup black olive tapenade

Directions:
Preheat oven to 350 degrees. Heat a heavy 8” oven-proof sauté pan over medium heat for 1 minute. Add oil and heat 20 seconds. Add scallions and sauté, stirring occasionally for 2 minutes or until soft.

Combine egg whites, eggs, water, tarragon and salt in a medium bowl and whisk to blend. Season with fresh ground pepper. Pour mixture into the sauté pan and lay salmon on top. Cook, stirring occasionally for 2 minutes or until partially set. Transfer the pan to the preheated oven and cook 12 to 14 minutes, or until firm, golden, and puffed. Remove from the oven and use a spatula to release the frittata from the pan and slide onto serving platter. Serve with 2 Tbsp of the black olive tapenade.

Yield: 6 servings

For a great breakfast serve with 1 cup fat-free or low-fat plain yogurt with _ cup fresh or frozen (thawed) dark sweet cherries. Top yogurt with 1/2 cup toasted whole oats, or add this delicious carrot recipe.

This recipe becomes an elegant dinner when combined with these:

CARROTS WITH CHARACTER

Plain carrots become an elegant side dish with cherries, nutmeg and ginger.
Ingredients:
1 pound carrots, peeled and sliced (or one l-lb package whole baby carrots)
1 /2 cup FruitFast dried tart cherries
3 Tbsp maple syrup
2 Tbsp margarine
1 /2 tsp ground nutmeg
1 /4 tsp ground ginger

Directions:
Cook carrots in water in a covered saucepan 8 to 10 minutes, or until tender. Drain well. Add dried cherries, maple syrup, butter, nutmeg and ginger to cooked carrots in a 2-quart saucepan. Cook, stirring occasionally, over medium heat, until the mixture is hot and bubbly.

Makes 6 (1/2 cup) portions.

This sweet treat for breakfast  – or any other meal for that matter – will give you a berry good and healthy start to your day.  You will be making this one again.  Enjoy!

1 cup fresh strawberries
1 banana sliced
1 /4 cup fresh blueberries or black raspberries
1/4 tsp grated lemon peel
1 Tbsp fresh lemon juice
2 Tbsp  FruitFast Mixed Berry Liquid Fruit Supplement
4 eggs (beaten) or 1 cup egg substitute
1/4 tsp salt
2 Tbsp butter, divided

Combine the strawberries, banana, blueberries (or raspberries), FruitFast Mixed Berry Liquid, lemon peel and juice in a medium bowl.  Cover and set aside.   Combine the eggs (or egg substitute) and salt in a small bowl.   Over medium heat, melt 1 Tbsp margarine in 8″ omelet pan or skillet until just hot enough to sizzle a drop of water.  Pour half of egg mixture into the skillet.

Mixture should set at the edges at once.  With back of a large spatula, carefully push cooked portions of edges toward center so that uncooked portions  pour underneath.  Slide the pan rapidly back and forth over the  heat to keep mixture in motion.  While top is still moist looking, spoon 1/2 cup fruit mixture over half of the omelet.  With the spatula, fold the omelet in half and  turn onto heated platter.  Keep warm.  Repeat with remaining butter, egg and fruit mixture.

Yield:  Two servings

Add a mixture of dried cherries, cranberries and blueberries to baked goods, such as these quick scones, for a triple hit of antioxidant power.

Ingredients:
1 1/2 cups unbleached, all-purpose flour
1/2 cup whole wheat flour
1/3 cup sugar
2 teaspoons baking powder
1/4 teaspoon baking soda
1/8 teaspoon salt
5 tablespoons chilled butter, cut into tiny pieces
1/3 cup dried tart cherries, chopped
1/3 cup dried cranberries, chopped
1/4 cup dried wild blueberries
1 egg, beaten
1/2 cup buttermilk
2 teaspoons finely shredded orange peel
1 teaspoon vanilla extract
2 to 3 teaspoons unbleached, all-purpose flour
1 egg white, beaten

Glaze:
1/2 cup powdered sugar
1 tablespoon orange juice concentrate diluted with 1/2 teaspoon water
1/2 teaspoon orange extract
1/4 to 1 teaspoon water

Directions:
Preheat oven to 350 degrees F. Coat a baking sheet with cooking spray.

In a medium bowl, stir together 1 1/2 cups all-purpose and the whole wheat flours, sugar, baking powder, baking soda, and salt. Cut in butter with a pastry blender until mixture is the consistency of course cornmeal. Stir in cherries, cranberries, and blueberries. Set aside.

In a small bowl, stir together egg, buttermilk, orange peel, and vanilla. Make a well in center of flour mixture and pour in buttermilk mixture. Using a fork, stir just until flour mixture is moistened. (Do not over mix.)

Turn dough onto a lightly floured surface and knead 10 to 12 times with floured hands. Place dough on sprayed baking sheet. Sprinkle with as much of the 2 to 3 teaspoons of flour as necessary, and pat into a 9″ round. Cut through to form 8 wedges, but leave in a circle.

Brush the beaten egg white over the tops of the wedges with a pastry brush. Bake at 350 degrees for 20 to 25 minutes or until golden brown and cooked through. Remove from oven and re-cut wedges. Cool scones on baking sheet for 5 minutes. Remove scones from baking sheet and cool on wire rack.

Glaze:
In a small bowl, stir together powdered sugar, orange juice-water mixture, and orange extract. Stir in enough or the water to make of desired drizzling consistency.

Drizzle glaze over cooled scones.

Makes 8 scones.

Nutrition Info:
Nutrition Facts per scone: 352 calories, 9 g total fat, 5 g sat fat, 0 g trans fat, 53 g carbohydrate 46 mg cholesterol, 6 g protein, 2 g fiber, 259 mg sodium; Daily Values: 10% vitamin A, 6% vitamin C, 10% calcium, 10% iron

Add frozen cherries or dried cherries to traditional muffin, scone or quick bread recipes for a super fruit treat.

Ingredients:
1 cup frozen tart cherries
2 teaspoons unbleached, all-purpose flour
1 3/4 cups unbleached, all-purpose flour
3 tablespoons SPLENDA® white sugar blend for baking
2 teaspoons baking powder
1/8 teaspoon salt
3/4 cup lowfat milk
1/4 cup refrigerated pasteurized egg product
4 tablespoons butter, melted and cooled
1 tablespoon finely shredded lime peel
1 tablespoon fresh lime juice

Glaze:
1/2 cup powdered sugar
1/2 teaspoon finely shredded lime peel
2 to 4 teaspoons fresh lime juice

Directions:
Preheat oven to 400 degrees F. Coat a 12-muffin tin with cooking spray.

Finely chop frozen cherries. Place chopped cherries in a small bowl and toss with 2 teaspoons flour. Do not thaw frozen chopped cherries. Place cherries in freezer until needed.

In a medium bowl, stir together 1 3/4 cups flour, the Splenda®, baking powder, and salt. Set aside.

In another small bowl, stir together milk, egg product, butter, 1 tablespoon lime peel, and 1 tablespoon lime juice. Make a well in center of flour mixture and pour in milk mixture. Stir just until flour mixture is partially moistened. Add frozen chopped cherries and stir just until moistened. (Do not over mix.) Divide batter equally between the 12 muffin cups.

Bake at 400 degrees F for 20 minutes, or until golden brown and wooden toothpick inserted into center comes out clean. Cool muffins in pan for 5 minutes. Remove muffins from pan and slightly cool on wire rack.

Glaze:
In a small bowl, stir together powdered sugar, 1/2 teaspoon lime peel, and enough of the 2 to 4 teaspoons lime juice to make of desired drizzling consistency.

Drizzle glaze over muffins and serve muffins slightly warm.

Makes 12 muffins.

Nutrition Info:
Nutrition Facts per muffin: 133 calories, 4 g total fat, 3 g sat fat, 0 g trans fat, 21 g carbohydrate, 29 mg cholesterol, 3 g protein, 0 g fiber, 134 mg sodium; Daily Values 4% vitamin A, 2% vitamin C, 6% calcium, 6% iron

Ingredients:
4 large or 8 small ice cubes
1 1/2 cups frozen tart cherries
1 large banana, cut into 1-inch chunks
3/4 cup vanilla soy or lowfat milk
2/3 cup orange juice
2 scoops unflavored whey protein drink mix powder (about 42 grams protein total)
1 to 2 tablespoons sugar

Directions:
Place ice cubes, frozen cherries, banana, milk, orange juice, protein powder and sugar in blender container. Cover and blend on high speed about 30 seconds or until smooth. To serve, pour into glasses. Serve immediately.

Makes 2 (1 3/4-cups) servings.

Nutrition Info:
Nutrition Facts per 1 3/4 cup serving: 129 calories, 8 g total fat, 1 g saturated fat, 0 g trans fat, 12 g carbohydrate, 0 mg cholesterol, 2 g protein, 2 g fiber, 5 mg sodium; Daily Values: 20% vitamin A, 80% vitamin C, 35% calcium, 6% iron.

A sure way to awaken guests or family on the weekend at our house is with the scent of fresh brewed coffee and homemade scones right out of the oven.
Try this simple but memorable recipe using FruitFast dried cherries and CherryFlex Liquid.

Combine the following;

1 3/4 cup flour
1/4 cup sugar
2 tsp baking powder
1/4 tsp salt
1/4 tsp baking soda

Add to dry mixture;

1/4 cup butter (cut til coarse crumbs)
1/2 cup FruitFast® dried cherries
1 Tbsp orange peel
1/2 vanilla chocolate chips

Stir in:

1/2 cup vanilla yogurt
1 to 2 tbsps FruitFast® CherryFlex Liquid
1/3 cup buttermilk (or milk)

Shape into ball.
Pat into individual piles on greased cookie sheet.
Brush each with 1 tbsp of buttermilk or drizzle with CherryFlex Liquid
Dust tops with sugar

Bake in 375 degree oven. 20-25 minutes. Makes 8-10.

One of my favorite cookbook series is the Oxmoor House, “Low-Fat Ways to Cook…” When I want to make something easy, low in fat and delicious, I pull one of these books off the shelf and I have yet to be disappointed. This weekend, I was looking through the “Low-Fat Ways to Cook Desserts” book and discovered a recipe for Cranberry Coffee Cake.

Being in a creative mood, and not having any cranberries on hand, I pulled out my frozen cherries and quickly adapted this recipe. My family, always the guinea pigs, LOVED it!!! So here is my adaptation of this healthy low-fat cake that is sure to be a hit at your next coffee gathering.

1 /2 cup reduced-calorie stick margarine, softened 2/3 cup sugar
1 egg 1 tsp vanilla extract
1 1 /4 cup all purpose flour 2 tsp baking powder
1 /4 cup milk 2 egg whites
Vegetable cooking spray 1 cup frozen whole tart cherries
1 1 /2 Tbsp Fruit Fast Cherryflex Liquid 3 Tbsp sugar
2 Tbsp regular oats, uncooked 1 Tbsp brown sugar
3 /4 tsp ground allspice

Preheat oven to 350 degrees.

Place the frozen tart cherries in a food processor and process until chopped into chunks. Put in a bowl add the FruitFast Cherryflex Liquid, and 3 Tbsp sugar, mix well; set aside.

Combine the oats, brown sugar and allspice in a separate bowl and set aside.

With a mixer at med speed beat the margarine until creamy, gradually add the sugar, egg, and vanilla, beat well. Combine the flour and baking powder and add to the margarine mixture, along with the milk. Begin and end with the flour mixture and mix after each addition.

Beat the egg whites until stiff peaks form, then gently fold into the batter. Spoon half of the batter into an 8-inch square pan, coated with cooking spray. Spoon 1 cup of the cherry mixture over the batter, then spoon remaining batter over the cherry mixture. Sprinkle with oat mixture and bake for 45 to 50 minutes or until wooden pick comes out clean. Let cool 10 minutes. Top each slice with remaining cherry mixture or drizzle with the FruitFast Cherryflex Liquid Fruit Supplement. Serve warm. Yield 9 servings.

Here in Northern Michigan it is “Maple Syrup Time”. The following recipe taken from the May 2008 edition of Fitness magazine combines some of the best of Northern Michigan.

Cherry Almond Oatmeal

Cook 1/2 cup dry oatmeal with low-fat milk, according to package directions. Add 2 Tbs. dried cherries, 2 Tablespoons almonds and 1 Tablespoon honey or maple syrup.

What a wonderful day! The holidays are so great because they give you extra time to spend with your family. Today our daughter, Jacqui, and I made breakfast crepes.

Every now and then we get cravings for crepes. Germany was the beginning of our love affair with these thin delicate pancakes. We lived approximately 45 minutes from the town of Metz, France. Anytime we had a desire for a good crepe we would get in the car and make a day of shopping or sightseeing. These trips always began with a visit to our favorite crepe restaurant. All the crepes were so delicious; it was hard to pick a favorite. On our first visit to Paris, we found a crepe restaurant just off the Champs Elysses’ that we thought was incredible. I don’t know if it was the flavor of the crepes or the atmosphere. We were huddled together around a small café style table watching the crepes being made on a huge wooden lazy-susan in the middle of the restaurant. Or perhaps it was the idea of eating crepes in Paris, but it didn’t matter—we loved them!

When visitors came, we would take them to the Champs Elysses’ creperie and all agreed it was their favorite. That was until December of 2003. Jacqui was home from college for winter break, and Dale was recovering from shoulder surgery. We all needed to unwind so we decided to take the train to Paris and get away for a few days. On this trip, we chose to stay away from the usual tourist sites, and instead, focused on just wandering the streets and alleys, one of our favorite things to do in a new city. We grazed our way through Paris and found ourselves in the Latin Quarter. Here we spent most of our time sampling the various crepe concoctions from local street vendors. We were introduced to some unbelievable dessert crepes. This was clearly “crepe heaven”. We made a mental note–when in Paris head to the Latin Quarter for crepes.

One of the first things we did when we retired and began building our retirement home, was to buy all the gadgetry for making crepes. We found all the extra gadgetry unnecessary. A good skillet and spatula will do the trick. We love to experiment with new fillings and toppings. We have decided that you can almost not make a bad crepe. This morning, we experimented using the FruitFast Liquid Softgels in our crepes and found—ta-da!—another crepe to love!!

Here is our recipe:

If you have a favorite crepe recipe or mix, use it. Below is healthy, low-fat recipe for crepe batter (for those with New Years resolutions). This recipe was taken from the “Low-Fat Ways to Cook ….” series by Ox Moor House.

Dessert Crepes:

1 1/4 cups all-purpose flour
1 tablespoon sugar
1 1/2 cups skim milk
1 tablespoon margarine, melted
1 egg
Vegetable cooking spray

Combine flour and sugar in a medium bowl; stir well. Combine milk, margarine and egg, stirring well; add milk mixture to flour mixture, stirring with a wire whisk until almost smooth. Cover batter, and chill 1 hour or overnight. Coat an 8-inch crepe pan or nonstick skillet with cooking spray, and place over medium-high heat until hot. Remove pan from heat, and pour a scant _ cup batter into pan; quickly tilt pan in all directions so batter covers pan with a thin film. Cook about 1 minute.

Carefully lift edge of crepe with a spatula to test for doneness. The crepe is ready to turn when it can be shaken loose from pan and the underside is lightly browned. Turn crepe, and cook 30 additional seconds. Place crepe on a towel to cool. Repeat for remaining batter. Stack crepes between single layers of wax paper or paper towels to prevent sticking.

Makes 12 crepes (not nearly enough for all us crepe lovers, so go on and double the recipe. Don’t worry leftover crepes can be stacked between single layers of wax paper or paper towels, put in zip lock bags and frozen for up to three months.)

Now that the crepes are cooked, the fun begins. Roll your favorite filling into these round pastries. Add fresh fruit (strawberries, blueberries, bananas) or spread with cream cheese (low-fat, if you choose).

Today we spread our crepes with different jams, then dribbled the Fruitfast Liquid fruit supplements over the top and sprinkled them with confectioner’s sugar. We used Black Raspberry jam as filling and the Fruitfast Liquid Pomegranate drizzled over the top. Then we tried it with a combination of the Fruitfast Liquid Pomegranate, Liquid Mixed Berry and Liquid CherryFlex, hmmmm, all were soooo tasty.

My favorite was spread with home-made Strawberry-Rhubarb jam (thanks Janet for the Christmas gift), and topped it with the Liquid Cherryflex. You don’t even need the jam; you can just drizzle the Liquid CherryFlex over the top and sprinkle with confectioner’s sugar–easy. Please check out our link to Brownwood Farms for some fabulous preserves for your crepes.

Dried tart cherries are a flavorful swap-out for raisins in trusted muffin or quick bread recipes.

Ingredients:
3 tablespoons chopped dried tart cherries
2 tablespoons chopped crystallized ginger
1 tablespoon packed brown sugar
1 teaspoon rum extract
1 1/2 cups unbleached, all-purpose flour
1/3 cup packed SPLENDA® sweetener & brown sugar blend
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/8 teaspoon salt
1 cup canned pumpkin (without added spices)
3/4 cup buttermilk
1/4 cup refrigerated pasteurized egg product
4 tablespoons butter, melted and cooled
1 teaspoon vanilla
2/3 cup dried tart cherries

Directions:
Preheat oven to 400 degrees F. Coat a 12-muffin tin with cooking spray.

In a small bowl, combine 3 tablespoons chopped cherries, the ginger, brown sugar, and rum extract. Set aside.

In a medium bowl, stir together flour, Splenda®, baking powder, baking soda, cinnamon, nutmeg, and salt. Set aside.

In another small bowl, stir together pumpkin, buttermilk, egg product, butter, and vanilla.

Make a well in center of flour mixture and pour in pumpkin mixture. Stir just until flour mixture is partially moistened. Add 2/3 cup cherries and stir just until moistened. (Do not over mix.)

Divide batter equally between the 12 muffin cups. Sprinkle chopped cherry mixture evenly on muffins.

Bake at 400 degrees F for 20 minutes, or until golden brown and wooden toothpick inserted into center comes out clean. Cool muffins in pan for 5 minutes. Remove muffins from pan and cool on wire rack.

Makes 12 muffins.

Nutrition Info:
Nutrition Facts per muffin: 173 calories, 5 g total fat, 3 g sat fat, 0 g trans fat, 28 g carbohydrate, 29 mg cholesterol, 3 g protein, 2 g fiber, 176 mg sodium; Daily Values: 70% vitamin A, 0% vitamin C, 6% calcium, 6% iron