The following recipe requires a little bit of practice (or skill), but is well worth the effort.  If you are used to making sushi, this will not be difficult.  For first time sushi makers, practice with the rice alone before incorporating the fruit.

Ingredients:
1 cup cooked Jasmine rice
Assortment of diced fresh fruit (bananas, strawberries, pineapple)
Brownwood Acres Montmorency dried tart cherries and/or
Brownwood Acres dried wild blueberries
Chopped nuts (almonds, walnuts, or pecans)
FruitFast Mixed Berry Liquid Fruit Supplement (or other FruitFast Liquid Fruit Supplement of your choice)

Directions:
Press cooked Jasmine rice on a sushi roller, as per directions.  Add fresh fruit, dried fruit and nuts, then roll to form.  Cut the sushi roll into pieces.  Dip in the Mixed Berry Liquid Fruit Supplement, or drizzle the Liquid Fruit Supplement over the top of the sushi rolls.

Everyone usually associates crock pot cooking with fall and winter.  I like to use my crock pot year-round.  It is especially useful in the summertime when I have a busy schedule and don’t have a lot of time for cooking an evening meal.  Crock pots are also great on those hot summer days when you don’t want to add any extra heat to the room by turning on the oven.

This delicious recipe is so simple to prepare.  Combine with a green salad, fruit salad, or steamed vegetables and you have a perfect meal.  The leftovers make great sandwiches.   Prepare sandwiches the night before, refrigerate and the next morning add an apple or banana and you are on your way to work with lunch in hand.

Ingredients:
2        large sweet onions, thinly sliced
1-2     Tbsp olive oil
sea salt and pepper to taste
3 1/2-4 1/2 lb  pot roast, (top round, lean chuck, or English)
3/4      cup chicken broth
1         orange (juiced or about 1/2 cup)
2         cloves garlic, minced or diced
1/2      tsp thyme leaf
1/2      tsp sea salt
1/4      tsp pepper
1/4      cup tomato paste
1/4      cup tawny port or dry red wine
1/2      cup Brownwood Acres Montmorency Dried Tart Cherries

Directions:
Place sliced onions in a bowl and add olive oil, sea salt and pepper to taste.  Toss until onions are well coated with the oil.  Arrange the onion slices in the bottom of the crock pot.

Trim fat from the pot roast and lay the roast on top of the onions.  In a small bowl combine the dried cherries and port.  In a larger bowl combine remaining ingredients.  Stir to combine then add the cherry port mixture.  Pour over pot roast.  Cover and cook on HIGH for 4 to 5 hours, or on LOW for 8 to 10 hours. Serve pot roast with juices and cherries.

Yield:  6-8 servings

This recipe was sent to me by a customer.  Thank you, Mike.  Enjoy!!

Ingredients:

4-6    boneless pork chops
1    Tbsp olive oil
2    Tbsp FruitFast Wonderful Pomegranate Juice Concentrate
(place 2 Tbsp concentrate in a measuring cup—fill with water to make 1 cup)
1    orange (zest the orange and then juice)
2    cloves garlic, chopped
1/2    Tbsp ground rosemary
3-4    Tbsps brown sugar (how sweet do you like it?  Use less or more to taste)
Salt and pepper to taste

Directions:

Heat the olive oil in a skillet over medium high heat.  Add pork chops and brown well on both sides.  Add pomegranate juice, orange juice and zest, garlic, rosemary, and brown sugar to skillet and stir to combine.  Lower heat to medium and allow pork chops to simmer until the sauce has reduced and thickened and the pork chops are cooked thoroughly (160-170 degrees F thermometer reading), approximately 30 minutes.  Serve pork chops immediately with a drizzle of sauce.

Yield:  4-6 servings

Are you looking for homemade crafts to do with youngsters to break up the day?  What better way to be creative then to make a pizza together.  Fruit pizzas are a fantastic way to involve your child in making lunch or a dessert for dinner.  It is also a great nutrition teaching moment.  Making pizza does not have to be a difficult chore.  The following fruit pizza ideas are very simple and can involve even your youngest toddler.

PIZZA BASE IDEAS

Frozen Bread Dough Crust:
For the pizza crust use an 8 oz package of frozen bread dough; thawed.  Pat the dough on the bottom of a deep dish pizza pan.  Let stand 15 minutes.  Bake at 350 degrees for 40 minutes or until golden brown.  Cool and top with cream cheese and fresh or dried fruit.

Jell-o Crust:
1 package fruit flavored Jell-o

Prepare Jell-o according to package directions.  Spray a deep dish pizza pan with cooking spray.  Pour Jell-o mixture into pizza pan.  Place pan in refrigerator and chill until firm; approximately 3 hours.  Top with cream cheese or Cool Whip and fresh fruit.

Fast Pizza Crust:
Bagels (1/2 per person)

Toast bagel and top with cream cheese and fresh or dried fruit.

SAUCE (replacement ideas):

Low or non-fat cream cheese
Low or non-fat Cool Whip
1-2 Tbsp FruitFast Liquid Fruit Supplement (your choice)

Combine the cream cheese or Cool Whip with the FruitFast Liquid Fruit Supplement.  Add the Liquid Fruit Supplement a little at a time, stirring to incorporate.  Maintain a spreading consistency without allowing the mixture to become too thin.  Spread over your pizza base choice.

TOPPINGS

Fruit of your choice (sliced apples, nectarines, peaches, kiwi, pineapple, mango)
Bananas, sliced
Strawberries, sliced
Raspberries (red and or black)
Blueberries
Almonds, slivered
Nuts, (walnuts, pecans) chopped
Brownwood Acres Dried Wild Blueberries
Brownwood Acres Montmorency Dried Tart Cherries
Dark Chocolate Chips

Top your pizza with combination of fruit, nuts, and chocolate.  Let your child choose their favorite combinations.
An added fun activity is to shop for ingredients together.  Make a list of what ingredients you want on your pizza then involve your child in finding the items in the grocery store.

This fruit salad takes little time to prepare and is super delicious. The citrus sauce is very light and does not overwhelm the flavor of the other fruit. Serve as a side dish; or as a perfect ending to any meal. I paired it with a hearty Chicken and Vegetable stew. Both are low fat and low calorie for a healthy winter lunch or dinner.

DRIED BERRY FRUIT SALAD WITH BRANDY CITRUS SAUCE

Ingredients:
Salad:
1 medium apple (your choice), washed and chopped
1 medium pear, washed and chopped
1 /4 cup toasted pecans, chopped * (you can substitute walnuts or almonds)
1 /4 cup Brownwood Acres Dried Tart Cherries
2 Tbsp Brownwood Acres Dried Wild Blueberries (optional

Brandy Citrus Sauce:
1 tangerine
2 Tbsp brandy
1 Tbsp honey

Place fruit, dried fruit, and nuts in a salad bowl and toss gently to combine. Set aside.
Peel tangerine and over a bowl, remove seeds. Take each section and cut into thirds, allowing the juice to catch in the bowl. In a small non-stick sauce pan, combine tangerine pieces, juice, brandy and honey.
Heat mixture over medium-low heat until the honey is dissolved; stirring constantly. This takes only a minute or two. Remove from heat and cool for about 5 minutes. Stir mixture into the fruit salad.

*Nuts are rich in antioxidants, but also calorie rich. Toasting nuts brings out the flavor and allows you to use less in your recipes. To toast, place nuts in a dry non-stick skillet and cook on medium-high heat until brown. Stir or shake while cooking. Watch very carefully as they can easily burn.
Yield: 5 (1 cup servings).

WINTER CHICKEN STEW

Ingredients:
2 cups sliced carrots (about 3 large)
1 cup sliced celery (about 2 stalks)
1 /2 cup sliced green onions
1 /2 cup diced onions
1 lb chicken breasts (boneless, skinless) cut into 1 inch pieces.
3 cups chicken broth (approx. 2—14.5 oz cans)
2 cups water, plus 1 /8 cup
3 /4 cups uncooked pearled barley
Chopped fresh parsley (optional)

Directions:
In a stock pot, over medium heat, sauté onions in the 1 /8 cup water. Add chicken and cook until slightly browned. Add remaining ingredients and bring to a boil. Cover, reduce heat and simmer for 3-4 hours. Salt and pepper to taste. Top with parsley sprigs.
You can also make this stew in a slow cooker. Place ingredients i(except parsley) in a slow cooker; cover and cook on low heat 8 to 9 hours.
Yield: Approx six (1-1 /2 cup) servings

A great way to use up some of that leftover turkey or chicken!  This salad is always a hit—makes a great main dish for a brunch.
4       Cups cooked turkey or chicken, chopped
3       stalks celery, chopped
1       bunch green onion, chopped
3 /4   Cups light mayonnaise
1 /2   tsp Dijon mustard
2       tsp sugar
1 /8   tsp tarragon
1       drop almond extract
3 /4   Cups FruitFast Balaton Dried Tart Cherries

Mix ingredients, making sure chicken is covered. Chill at least two hours before serving.  Serve on a bed of lettuce.

The question of what to do with turkey leftovers is always a dilemma. Soups, stews, casseroles are usually suggested, but these all require additional work. This recipe (revised from a recipe from the Flat Belly Diet) is quick and easy. It takes about 10 minutes to prepare and is so healthy and delicious. Cooked chicken breasts can be substituted for the turkey breast and makes a great any-time lunch or easy dinner.

RASPBERRY TOPPED TURKEY

14 oz turkey breast, or boneless, skinless cooked chicken breast

2 cups fresh or frozen raspberries (If using frozen, thaw and bring to room temperature)

4 Tbsp low-fat raspberry walnut vinaigrette dressing

3 Tbsp FruitFast Mixed Berry Liquid Fruit Supplement

1 tsp lemon juice

1 /2 cup toasted and chopped walnuts

Cut the breasts into this slices or dice into bite-size pieces. In a bowl mix together all ingredients, except the walnuts. Place turkey or chicken on a plate and spoon the fruit mixture over the top. Sprinkle with walnuts.

Yield: 4 servings

Lean ground turkey simmered with fire-roasted tomatoes, onions, garlic, bell pepper, cilantro, chili powder, cumin, mustard powder and chopped dried cherries, makes for a great fall staple.

Ingredients:
4 ounces FruitFast Montmorency Dried Tart Cherries, chopped (3/4 cup)
2 cups fat-free low sodium chicken broth, divided
1 tablespoon olive oil
1 cup chopped onion
1 tablespoon fresh chopped garlic
1 pound lean ground turkey
1 roasted red bell pepper, cut into 1/4″ cubes
1 tablespoon + 1 teaspoon chili powder
1-1 /2 teaspoons ground cumin
1 teaspoon ground coriander
1 teaspoon dried mustard powder
1 /2 teaspoon dried oregano
4 cups chopped fire-roasted* tomatoes
1- 1 /2 cups cooked black beans (or 1 16-ounce can, rinsed and drained)
1 /4 cup cilantro, chopped

Directions:
Heat one cup of the broth. Place cherries in small mixing bowl. Add hot broth and set aside.

Heat olive oil in a 4-qt. saucepan over medium heat. Add chopped onion and sauté for about five minutes or until onion is soft. Add garlic and cook one minute longer. Do not brown garlic. Add turkey and cook until it is no longer pink.

Add roasted bell pepper, chili powder, cumin, coriander, mustard and oregano. Cook mixture over medium-high heat, stirring occasionally for about two minutes. Add tomatoes and remaining cup of broth; bring to boil. Reduce heat and simmer uncovered for about 5 minutes.

Stir in beans, cherries and cilantro. Continue cooking for an additional 2 minutes or until mixture is just heated through. Season with additional salt if desired.

*Used Muir Glen canned fire-roasted tomatoes for optimal flavor; may use regular canned chopped tomatoes.

Yield: about 2 quarts or 8 servings

The unusual addition of bananas combined with just the right amount of curry make this Chicken Salad memorable. It comes from Cook with KISS by Corinne C. Kanter, www.sailcopress.com.

* 2 cups cubed cooked chicken
* 1 cup celery, chopped
* 1 cup mayonnaise
* 1/2 to 1 tsp curry powder
* 1 can (20 ounces) chunk pineapple, drained
* 2 large firm bananas, sliced
* 1 can (11 ounces) Mandarin oranges, drained
* 1/2 cup flaked coconut
* Salad greens
* 3/4 cup salted peanuts or cashew halves

Directions:
Place chicken and celery in a large bowl.  Combine mayonnaise and curry powder; add to chicken mixture and mix well.  Cover and chill for at least 30 minutes.  Before serving, add the pineapple, bananas, oranges and coconut; toss gently.  Serve on salad greens.  Sprinkle with nuts. Serves 4-6.